The Best 12 Week Kettlebell Program With PDF

Have you ever looked at kettlebells and wondered if they were worth using in your programming?

You hit the gym and see other members using them with such creativity. They’re lean and functionally fit, and seem to have an endless repertoire of moves.

But a lack of experience might make you hesitant to try them out.

Don’t worry, this is most lifters.

Over my time as a trainer, kettlebells became a client favorite. They’re versatile, effective, and easy to use at home, too.

And now’s your chance to get in on the action. Today, I’m sharing the best 12 week kettlebell program with PDF to get you started mastering the kettlebell.

Let’s jump in.

Things to Consider When Deciding on a 12-Week Kettlebell Program

Related: How To Get Big Legs?

Kettlebell training is an incredible way to improve strength and function.

However, without a clear plan, you might not stick with it. Here’s a list of things to consider when undertaking a 12-week kettlebell program.

Training Goals

When setting out on your kettlebell program it is crucial that you have direction – a clear understanding of your goals.

A 12-week plan is a perfect amount of time. It’s enough time to develop skills and begin to see the way the training shapes you.

Whether you are training to gain muscle, lose weight, or improve function, set your goals and track your progress for each session.

This will help you reflect on your efforts throughout your journey and motivate you to continue pursuing your ultimate goal. 

Sessions Per Week

Related: How Many Exercises Per Workout?

Prior to undertaking your program, decide on the number of sessions you can comfortably train per week. Find a balance between being ambitious and realistic.

This will help you stick to your program for its full duration and increase your chances of achieving the goals you set.  

Duration

Deciding on your session duration is another key element to scheduling a training program.

Setting your session duration will help you plan your sessions into your daily schedule.

The benefit of kettlebell training is that you don’t require anything more than a kettlebell. This means smooth transitions between exercises, supersets, and no waiting for equipment.

That adds up to increased intensity and less time in the gym. 

Split Types

Related: 3 Day Workout Split

Once you have decided on how often you can get to the gym, you can now figure out the type of training split that will suit your goals.

Below is a list of splits to consider for your kettlebell training.

Full-Body

These sessions target the entire body during sessions and are performed for each session during the week.  

Upper Body and Lower Body

The split breaks up your training into upper and lower body days. This will allow you to train back-to-back days, and increase the number of sessions you can perform per week.

Push Pull Legs

This three-day split focuses on training push and pull movements with a double-up on legs for those who want to increase the volume of their leg training.   

Repetition Ranges

Once you decide on your training split and how often you will be training, it is time to decide on your repetition ranges.

Repetition ranges play an important role in the type of muscle you’d like to build.

For strength, it is scientifically recommended that you perform sets of one to five repetitions at 80-100% of one repetition maximum (1RM).

Sets of 8-12 repetitions at 60-80% 1RM are suited for muscle hypertrophy.

For muscular endurance, aim for 15+ repetitions at 60% of 1RM or less.

Who is the 12-Week Kettlebell Program for?

The 12-week kettlebell program is for people who want to increase functional strength and muscle tone.

The benefit of kettlebell training is that it doesn’t require much equipment. 

This means it is great for people looking to train from home or mix up their training at the gym.

If you want to know more about functional strength, check out my article on the benefits of functional strength training.

The Best 12-Week Kettlebell Workout Program

Here is a list of exercises for your brand-new muscle-building kettlebell workout.

1. Kettlebell Swing

A staple for any kettlebell workout, the kettlebell swing targets the lower body. It’s great for targeting the glutes and hamstrings, power, and endurance.

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Swings

• Standing with feet shoulder-width apart, hold the kettlebell with both hands.
• Unhinge hips, lean forward, and allow the kettlebell to swing back between your legs.
• Thrust hips forward, and extend at the hips to return to the upright position.
• Swing the kettlebell up to eye level.
• Once it reaches this position, allow the kettlebell to swing back down.
• Allow the kettlebell to swing straight into the next repetition. Repeat.

Benefits

• Improves hip hinge function
• Develops glutes and hamstrings

Pro Tip

• For beginners, focus on getting the pendulum swing of the movement correct. This is the key to a great swing.
• When performing the swing, focus on generating forward with the hips, thrusting to create momentum and drive the kettlebell up.

2. Kettlebell Stiff Leg Deadlift  

The kettlebell stiff leg deadlift is a movement that is used to teach correct lifting and strengthen hip hinge function.

This is how you can develop strong glutes and hamstrings, as well as improve daily function outside of the gym.

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Stiff Leg Deadlift

• Standing upright, hold a kettlebell with both hands.
• Position feet shoulder-width apart.
• Gently engage shoulder blades back.
• To begin, unhinge at the hips and slowly lean forward until your torso is parallel with the floor.
• Once you reach this position, lift up and push your hips forward to return to the starting position. Repeat.

Benefits

• Develops glute and hamstring strength
• Teach correct lifting technique

Pro Tip

• Focus on unhinging at the hips and lowering forward. The knees should have a slight bend in them but should not continue to bend through the movement.
• As you lower toward the floor, focus on the contraction you feel in your hamstrings. As you come back up, push through with the hips and focus on squeezing the glutes.

3. Kettlebell Hip Thrusts

The kettlebell hip thrust targets the glutes, which are a critical part of all lower body movements.

This will be implemented many times during the 12-week program to help improve your lifts and function. 

Equipment Requirements

• Kettlebell
• Bench

How To Perform Kettlebell Hip Thrusts

• Sit on the side of the bench with a kettlebell in your lap.
• Shuffle down the side of the bench so that shoulder blades are resting on the corner of the bench.
• Place feet shoulder-width apart and rest the kettlebell in your lap.
• To begin, lift hips up until the upper body and the thigh are parallel with the floor.
• Squeeze glutes and then gradually lower back to the floor. Repeat.

Benefits

• Improves hip function
• Increases glutes strength

Pro Tip

• When performing the hip raise, focus on lifting your hips rather than pushing through your legs. This will help draw focus to the glutes.
• At the top of each raise, hold for second and tense glutes.

4. Kettlebell Goblet Squats

Goblet squats are brilliant for developing lower body strength and conditioning while engaging the muscles of the core.

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Goblet Squats

• Standing, hold a kettlebell with both hands at chin height with your elbows high.
• Place feet shoulder-width apart.
• To begin, lead back with the hip and lower yourself down toward the floor.
• Once your knees are bent at 90 degrees, push both legs back up to the starting position. Repeat.

Benefits

• Strengthens lower body
• Kettlebell rack position engages the upper body

Pro Tip

• Focus on breathing, inhaling before lowering and exhaling as you push back up.
• At the top of the movement, between each rep, tense the glutes. This will draw focus to the hips and improve your ability to lift.

5. Kettlebell Thrusters

The kettlebell thruster is one of the most effective full-body exercises on this list.

The movement makes use of both upper and lower body push movement, which is great for improving full-body explosive power.

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Thrusters

• Stand with feet shoulder-width apart and the kettlebell in the front rack position.
• Unhinge at the hips and gradually lower until your hips and knees are bent at 90 degrees.
• Once at the bottom, drive through with both legs back up to the upright position and push the kettlebell up overhead.
• Once at the top, slowly lower the kettlebell back to the front rack position. Repeat.

Benefits

• Full-body exercise
• Develops power

Pro Tip

• Focus on breathing, inhaling as your lower, and exhaling as you push up.
• For the duration of the set aim to perform the movement without stopping. This will help you generate the momentum to propel the weight up and down for the entire set.

6. Kettlebell Walking Lunges

The kettlebell walking lunge is a simple and effective way to develop unilateral strength and function of the lower body.

By walking into a lunge, we can assume the correct stride for each repetition and generate momentum as we perform this functional lower-body movement.

Equipment Requirements

• 2x Kettlebells

How To Perform Kettlebell Walking Lunges

• Stand with a kettlebell in each hand.
• Take a step forward with one foot and lower the rear knee directly toward the ground.
• Push up with both legs back to the upright position.
• Have the back foot step through and become the leading foot. 
• Repeat.

Benefits

• Walking motion creates momentum
• Increases lower body mass

Pro Tip

• When performing the lunge, focus on dropping the back knee to the floor. This will help both knees to bend comfortably.
• At the top of each rep, bring feet together. This will help you reset between each stride.

7. Kettlebell Bent-Over Row

The kettlebell bent-over row is the perfect example of how standard free-weight exercises can be performed with the kettlebell. 

The bent-over row is an excellent movement for targeting the upper back while engaging the core, glutes, and hamstrings to hold the position.

Equipment Requirements

• 2x Kettlebells

How To Perform Kettlebell Bentover Row 

• Stand with a kettlebell in each hand and feet shoulder-width apart.
• Gently engage the shoulder blades back and down.
• Lean forward at the hips 45 degrees.
• To begin, pull back with your elbows and row the kettlebell toward your body.
• Pull until your hands brush your side.
• Once they reach this position, lower them back to their starting position. Repeat.

Benefits

• Engages entire body
• Develops upper body mass

Pro Tip

• Prior to each rep, gently pull shoulder blades back and lead with elbows. This will you focus on contracting the muscle of the back
• Focus on your breathing, exhaling as you row and tensing your core. This will help you remain stable for the duration of your set.

8. Kettlebell Push-Ups

The kettlebell push-up is designed to target the chest shoulder and triceps. 

They offer a comfortable handle to push up from, which can be beneficial for those who struggle with placing their palms flat on the floor.

Equipment Requirements

• 2 x Kettlebell

How To Perform Kettlebell Push-Ups

• Set yourself up in the push-up position, with kettlebells at shoulder height, handles facing up in the neutral grip position.
• Place your hands on the kettlebell handles.
• To begin the movement, gradually lower yourself down toward the floor with elbows touching your sides.
• Lower until your elbows are bent at 90 degrees.
• Once at the bottom, push up back to the starting position. Repeat.

Benefits

• Kettlebell handles offer comfort
• Elevated position makes the movement easier

Pro Tip

• Focus on breathing. Inhale as you lower and exhale as you push up.
• Keep hips and spine neutral throughout the entire movement. This will help you lift using your entire body.

9. Kettlebell Crush Grip Push-Ups

The kettlebell crush grip push-up takes your chest and shoulder training to the next level by narrowing your hand placement and instability.

This is an advanced move that will add a nice challenge to your train as you progress through the 12-week kettlebell program. 

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Crush Grip Push-Ups

• Assume the push-up position with a kettlebell lying on its side under you at chest level.
• Place a hand on either side of the kettlebell, with thumbs at the top.
• To begin, bend the elbows and slowly lower yourself toward the floor.
• Lower until your elbows are bent at 90 degrees.
• Once you reach this position, push back up to the starting position. Repeat.

Benefits

• Crush grip requires balance
• Targets the triceps, chest, and shoulders

Pro Tip

• If you’re new to the movement, place your feet slightly wider apart. This will help improve your balance.
• Keep elbows tucked to the side and gradually lower. This will help you stabilize throughout the movement.

10. Kettlebell Clean

The kettlebell clean is a powerful movement that engages the entire body.

This movement is great for improving function, one of the common goals of our 12-week kettlebell program.

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Clean

• Stand with feet shoulder-width apart and a kettlebell resting on the floor between your legs. 
• Squat down and grasp the kettlebell handle with one hand.
• To begin, push up through legs, thrust hips forward, and pull kettlebell directly up to collarbone height.
• Rotate the wrist and gently catch the kettlebell on the outside of the wrist, with soft knees.
• Once at the top, gently lower the kettlebell back to the floor and alternate hands. Repeat.

Benefits

• Full body movement
• Works elements of both push and pull

Pro Tip

• Focus on generating power by thrusting through the hips as you lift the kettlebell. This will allow the weight to transfer from the hips to the rack position without actually lifting the weight.
• Focus on breathing, exhaling as you perform the clean and inhaling as you lower.

11. Kettlebell Halo

The kettlebell halo is designed to strengthen and improve shoulder health.

As we lift and rotate the kettlebell up and around our head, our back, shoulders, and rotator cuffs must engage to control and stabilize the weight. 

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Halo

• Standing, hold the kettlebell at chin level.
• Drop your leading elbow down and lift and rotate your opposite elbow up and over your head.
• Push your leading elbow up and pull your opposite elbow across so the kettlebell is behind your head.
• Pull the kettlebell behind your head, dropping your elbow and wrapping the kettlebell around your head in a circular motion, back to the starting position. Repeat. 

Benefits

• Improves shoulder health
• Targets shoulders and rotator cuff

Pro Tip

• Aim to keep the kettlebell close to the head.
• To get the most out of the movement, engage the core and glutes.

12. Kettlebell Farmers Walk

The kettlebell farmers walk is one of the best movements to correct lifting, carrying, and full body muscle activation.

It is simple, effective, and great fun, and will provide an excellent challenge during your kettlebell training plan.

Equipment Requirements

• 2 x Kettlebells

How To Perform Kettlebell Farmers Walk

• Standing with a kettlebell in each hand, gently pull shoulder blades back and down.
• Walk the required distance while maintaining shoulder posture. Repeat.

Benefits

• Teaches correct carrying technique
• Engages the back, core, and hips.

Pro Tip

• Pull shoulder blades back and chest proudly. This will help hold and stabilize the weight
• Focus on breathing for the duration of the movement.

13. Kettlebell Pull-Through

The kettlebell pull-through is a simple yet incredibly effective movement for targeting the abs.

As you assume the plank position and pull the kettlebell across the floor, your entire body must engage to stabilize.

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Pull-Through

• Set yourself up in the plank position, hands making contact with the floor.
• Have the kettlebell resting on one side near the shoulder.
• To begin, take your opposite hand, reach under the arm and pull the kettlebell across and under your body.
• Pull the kettlebell to the opposite side, and flip the handle so it again faces toward your body. Repeat.

Benefits

• Improves core stability 
• Improves shoulder stability

Pro Tip

• For beginners, start with a lighter weight and place feet slightly wider than shoulder-width apart. This will help with balance.
• To make performing the movement easier, flit the kettlebell so the hand is always toward the midline of the body. This will help you pull through each time.

14. Kettlebell Russian Twists

An old favorite, the Russian twist takes a conventional ab exercise and uses a kettlebell for resistance.

This is another example of how kettlebells can be implemented into almost any resistance-based movement.

Equipment Requirements

• Kettlebell

How To Perform Kettlebell Russian Twists

• Sit on the floor with the kettlebell resting to the side, legs out in front and knees slightly bent.
• Lean back with the torso.
• Grab the kettlebell with both hands at the side of your body.
• Begin by picking up the kettlebell, twisting as you lift it over to the other side of your body.
• Without dropping the weight, alternate lifting over to each side of the body. Repeat.

Benefits

• Engages core
• Targets obliques

Pro Tip

• Focus on breathing and exhaling for each rep.
• Tense core for the duration of the set. This will help you get the most out of each twist.

The Best 12 Week Kettlebell Workout Program

Related: 5 Day Dumbbell Workout Split

Below is a 12-week kettlebell program for beginners and advanced lifters. 

Each program is broken up into blocks of four weeks. These will increase in difficulty to make sure you are continuously challenged for the entire program.

The programs will also contain some split programming as you advance through the program.

This will allow you to increase training volume, which can improve your results.

Beginners

Weekly Schedule – Full Body Split (Weeks 1-4)  

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Train	Rest	Train	Rest	Train	Rest	Rest

Weeks 1 – 4 

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	12	30 – 45 secs
Kettlebell Goblet Squat	3	10	45 – 60 secs
Kettlebell Walking Lunges	3	8	45 – 60 secs
Kettlebell Stiff Leg Deadlift	3	10	45 – 60 secs
Kettlebell Push-Ups	3	10	45 – 60 secs
Kettlebell Bent-Over Row	3	10	45 – 60 secs
Kettlebell Farmers Walk	2	20 meters	30 – 45 secs

Weekly Schedule – Upper Body, Lower Body Split (Weeks 5-8)

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Upper	Lower	Rest	Upper	Lower	Rest	Rest

Weeks 5 – 8

Upper Body

Exercise	Sets	Reps	Rest
Kettlebell Push-Up	4	10-12	30 – 45 secs
Kettlebell Bent-Over Row	4	10	30 – 45 secs
Kettlebell Halo	3	20	30 – 45 secs
Kettlebell Farmers Walk	3	20m	30 – 45 secs
Kettlebell Pull-Through	3	16	30 – 45 secs
Kettlebell Russian Twists	3	16-20	30 – 45 secs

Lower Body

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	12	30 – 45 secs
Kettlebell Goblet Squat	4	10	45 – 60 secs
Kettlebell Walking Lunges	3	10	45 – 60 secs
Kettlebell Stiff Leg Deadlift	3	10	45 – 60 secs
Kettlebell Pull-Through	3	10	45 – 60 secs

Weekly Schedule – Push Pull Legs Split (Weeks 9 – 12)

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Push	Pull	Legs	Rest	Push	Pull	Rest

Weeks 9 – 12

Push Day

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	12	45 secs
Kettlebell Goblet Squat	4	8-10	45 secs
Kettlebell Walking Lunges	3	12	45 – 60 secs
Kettlebell Thrusters	3	12	60 secs
Kettlebell Push Ups	3	12	45 – 60 secs
Kettlebell Halos	3	20	30 – 45 secs

Pull Day

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	12	30 – 45 secs
Kettlebell Stiff Leg Deadlift	4	8	30 – 45 secs
Kettlebell Swings	4	10	30 – 45 secs
Kettlebell Bent-Over Row	4	8	30 – 45 secs
Kettlebell Russian Twists	3	20	30 – 45 secs

Leg Day

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	12	30 – 45 secs
Kettlebell Goblet Squat	4	10	45 – 60 secs
Kettlebell Stiff Leg Deadlift	4	10	45 – 60 secs
Kettlebell Walking Lunges	3	10	45 – 60 secs
Kettlebell Swing	3	10	30 – 45 secs

Advanced

Weekly Schedule –  Upper Body, Lower Body Split (Weeks 1-4)

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Upper	Lower	Rest	Upper	Lower	Rest	Rest

Weeks 1 – 4

Upper Body

Exercise	Sets	Reps	Rest
Kettlebell Crush Grip Push-Ups	4	10	45 – 60 secs
Kettlebell Push-Ups	3	15	30 – 45 secs
Kettlebell Bent-Over Rows	4	8-12	45 – 60 secs
Kettlebell Pull-Through	3	16	45 – 60 secs
Kettlebell Farmers Walk	4	30-50m	45 – 60 secs

Lower Body

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	15	45 – 60 secs
Kettlebell Goblet Squat	4	10-12	45 – 60 secs
Kettlebell Stiff Leg Deadlift	4	10-12	45 – 60 secs
Kettlebell Walking Lunge	4	8	45 – 60 secs
Kettlebell Thruster	3	12	45 – 60 secs
Kettlebell Swing	3	45-60 secs	45 – 60 secs

Weekly Schedule – Push Pull Legs Split (Weeks 5-8)

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Push	Pull	Legs	Rest	Push	Pull	Rest

Weeks 5 – 8

Push

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	15	45 – 60 secs
Kettlebell Goblet Squats	3	10	45 – 60 secs
Kettlebell Walking Lunges	3	10	45 – 60 secs
Kettlebell Crush Grip Push-Ups	3	8	45 – 60 secs
Kettlebell Halo	3	20	45 – 30 secs

Pull 

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	15	45 – 60 secs
Kettlebell Stiff Leg Deadlift	4	8	45 – 60 secs
Kettlebell Swings	4	12	45 – 60 secs
Kettlebell Bent-Over Row	4	18	45 – 60 secs
Kettlebell Clean	3	12	45 – 60 secs
Kettlebell Pull-Through	3	20	45 – 60 secs

Legs

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrusts	3	15	45 – 60 secs
Kettlebell Goblet Squat	4	8	45 – 60 secs
Kettlebell Walking Lunges	3	10	45 – 60 secs
Kettlebell Stiff Leg Deadlifts	3	12	45 – 60 secs
Kettlebell Thrusters	3	8	45 – 60 secs
Kettlebell Farmers Walks	3	20	45 – 30 secs

Weekly Schedule – Push Pull Legs Split (Weeks 9 – 12)

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Push	Pull	Legs	Rest	Push	Pull	Rest

Push

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	15	45 – 60 secs
Kettlebell Goblet Squats	4	10	45 – 60 secs
Kettlebell Walking Lunges	4	8	45 – 60 secs
Kettlebell Thrusters	3	12	45 – 60 secs
Kettlebell Crush Grip Push-Ups	4	10	45 – 60 secs
Kettlebell Halo	3	20	45 – 30 secs

Pull

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrust	3	15	45 – 60 secs
Kettlebell Stiff Leg Deadlift	4	10	45 – 60 secs
Kettlebell Swings	4	12	45 – 60 secs
Kettlebell Bentover Row	4	10	45 – 60 secs
Kettlebell Clean	3	12	45 – 60 secs
Kettlebell Pull-Through	3	20	45 – 60 secs

Legs

Exercise	Sets	Reps	Rest
Kettlebell Hip Thrusts	3	15	45 – 60 secs
Kettlebell Goblet Squat	4	10	45 – 60 secs
Kettlebell Walking Lunges	4	8	45 – 60 secs
Kettlebell Stiff Leg Deadlifts	3	12	45 – 60 secs
Kettlebell Thrusters	4	10	45 – 60 secs
Kettlebell Farmers Walks	3	20	45 – 30 secs

Need to increase your protein to get the most out of your training? Check out 25 Protein Boosters To Increase Your Protein

12 Week Kettlebell Program pdf

Pro Tips for Training Your Body with Kettlebell

Here is a list of pro tips to help get the most out of your kettlebell training.

Focus on Muscle Contractions

When training with kettlebells, it is important to focus on the contraction of the muscles and not just on performing the movements.

This will help you get the most out of your training and help you forge a strong mind-muscle connection.

This improves your muscle activity which can be beneficial for function away from the gym. 

Increase Intensity

When we train with kettlebells, increasing intensity is how we improve our results.

Research indicates that increasing intensity during training can improve your VO2 max (maximal oxygen consumption).

When training with kettlebells, we may have limited resistance as we are training from home or using the same weight for each movement.

Increasing your training intensity is a simple way to elevate your workouts without needing to bump up the weight.

Limit Rest Times

Limiting your rest between sets and exercises is a great way to increase your training intensity and increase metabolic stress.

Research identifies that short rests and low load can lead to improved metabolic stress and improved muscle hypertrophy. 

Increase Training Volume

Increasing your training volume has been directly linked to promoting muscle hypertrophy.

This is great news for those training with kettlebells from home who don’t have the means of increasing resistance.

This way you can either increase the number of sets or training days and improve your results.  

Final Thoughts

I hope this article has inspired you to give kettlebells a shot. It’s another skill in your training arsenal to keep things fresh and flexible.

Plus, kettlebell training is one of the best ways to mix up your training, improve function, and build strength.

Overall, kettlebells are a great investment for your body. 

Just remember to focus on contractions, increase the intensity, and reduce rest time, and you’ll have a killer workout.

So, what are your thoughts on kettlebell training?

Are you thinking of giving our 12 week kettlebell program a shot?

Let me know in the comments below.