Workouts · Weekly plans

5-Day Kettlebell Body-Part Split for Beginners

A simple 5-day-a-week kettlebell training plan for beginners. Each day links to a full workout with sets, reps and animated exercise demos.

Your week

Rest at the weekend; keep your steps up.

How to run this plan

• Follow it for 8–12 weeks before changing it.
• Write down your weights and reps, and try to beat them a little each week.
• Sleep 7–9 hours and eat enough protein; for fat loss keep a small calorie deficit.
• Every 6–8 weeks, take an easier week with lighter weights.

Monday: Kettlebell Chest Workout for Beginners

Alternating Floor Press3 × 10Chest

Extended Range One-Arm Kettlebell Floor Press3 × 10 / sideChest

Pushups3 × 10Chest

Incline Push-Up3 × 10Chest

Push-Up Wide3 × 10Chest

Tuesday: Kettlebell Back Workout for Beginners

Pullups3 × 10Lats

Two-Arm Kettlebell Row3 × 10Upper & Mid Back

Chin-Up3 × 10Lats

Hyperextensions With No Hyperextension Bench3 × 10Lower Back

Kettlebell Sumo High Pull3 × 10Traps

Wednesday: Kettlebell Legs Workout for Beginners

Goblet Squat3 × 10Quads

Kettlebell One-Legged Deadlift3 × 10 / sideHamstrings

Bodyweight Walking Lunge3 × 10 / sideQuads

One-Arm Kettlebell Swings3 × 10 / sideHamstrings

Mountain Climbers3 × 10Quads

Thursday: Kettlebell Shoulders Workout for Beginners

Kettlebell Pirate Ships3 × 10Shoulders

Kettlebell Thruster3 × 10Shoulders

Kettlebell Arnold Press3 × 10Shoulders

Kettlebell Turkish Get-Up (Lunge style)3 × 10 / sideShoulders

One-Arm Kettlebell Military Press To The Side3 × 10 / sideShoulders

Friday: Kettlebell Arms Workout for Beginners

Bench Dips3 × 10Triceps

Incline Push-Up Close-Grip3 × 10Triceps

Bottoms-Up Clean From The Hang Position3 × 15Forearms

Body Tricep Press3 × 10Triceps

Standing Towel Triceps Extension3 × 10Triceps

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