Workouts · Weekly plans

5-Day Kettlebell Body-Part Split for Intermediate

A simple 5-day-a-week kettlebell training plan for intermediate. 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 Intermediate

Leg-Over Floor Press4 × 8–12Chest

Extended Range One-Arm Kettlebell Floor Press4 × 8–12 / sideChest

Decline Push-Up4 × 8–12Chest

Isometric Wipers4 × 8–12Chest

Incline Push-Up Wide4 × 8–12Chest

Push Up to Side Plank3 × 45 secChest

Tuesday: Kettlebell Back Workout for Intermediate

V-Bar Pullup4 × 8–12Lats

One-Arm Kettlebell Row4 × 8–12 / sideUpper & Mid Back

Wide-Grip Rear Pull-Up4 × 8–12Lats

Hyperextensions With No Hyperextension Bench4 × 8–12Lower Back

Kettlebell Sumo High Pull4 × 8–12Traps

Chin-Up4 × 8–12Lats

Wednesday: Kettlebell Legs Workout for Intermediate

Front Squats With Two Kettlebells4 × 8–12Quads

Lunge Pass Through4 × 8–12 / sideHamstrings

Butt Lift (Bridge)4 × 8–12Glutes

Kettlebell Dead Clean4 × 8–12Hamstrings

Star Jump4 × 8–12Quads

Fast Skipping4 × 8–12Quads

Thursday: Kettlebell Shoulders Workout for Intermediate

Kettlebell Seated Press4 × 8–12Shoulders

Kettlebell Turkish Get-Up (Squat style)4 × 8–12Shoulders

Double Kettlebell Jerk4 × 8–12Shoulders

Two-Arm Kettlebell Clean4 × 8–12Shoulders

Kettlebell Thruster4 × 8–12Shoulders

One-Arm Kettlebell Military Press To The Side4 × 8–12 / sideShoulders

Friday: Kettlebell Arms Workout for Intermediate

Dips - Triceps Version4 × 8–12Triceps

Body-Up4 × 8–12Triceps

Bottoms-Up Clean From The Hang Position4 × 15Forearms

Push-Ups - Close Triceps Position4 × 8–12Triceps

Close-Grip Push-Up off of a Dumbbell4 × 8–12Triceps

Incline Push-Up Close-Grip4 × 8–12Triceps

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