4 Week Kettlebell Transformation Exercise


Whether or not you’re aiming to construct muscle, burn fats, or enhance general health, kettlebells are designed to ship a dynamic method to full-body power and conditioning. This 4 week kettlebell transformation exercise makes use of a single piece of apparatus that means that you can streamline your coaching and give attention to effectivity, progress, and outcomes.

With this 4-week progressive kettlebell exercise, you’ll expertise a structured plan that balances power and hypertrophy with conditioning and core work. This program ensures steady progress by progressively rising depth and complexity, pushing your limits whereas protecting your exercises diverse and interesting.

4 Week Kettlebell Transformation Exercise Program Information

Tempo Key

In a tempo prescription like “3-1-1-1,” every quantity signifies (in seconds) how lengthy to spend in every section of the train:

  • First Quantity (Eccentric): Time spent reducing the load.
  • Second Quantity (Pause at Backside): Time spent holding on the backside.
  • Third Quantity (Concentric): Time spent lifting the load.
  • Fourth Quantity (Pause at High): Time spent holding on the prime.

Instance: Tempo 3-1-1-1

  • 3s: Decrease slowly for 3 seconds.
  • 1s: Pause on the backside for 1 second.
  • 1s: Raise up in 1 second.
  • 1s: Pause on the prime for 1 second.

Depth

  • Low: 5 reps left in tank
  • Reasonable: 3 reps left in tank
  • Excessive: 1-2 reps left in tank

Conditioning Day

EMOM stands for “Each Minute on the Minute.” This kettlebell transformation exercise makes use of this format the place you begin a particular train at first of every minute and full a set variety of reps inside that minute. The remaining time within the minute is used for relaxation earlier than beginning the subsequent set on the prime of the next minute.

Fit man holding a kettlebell for the 4 week kettlebell transformation workout
LIGHTFIELD STUDIOS

The 4 Week Kettlebell Transformation Exercise

Week 1

Day Train Units Reps Tempo Relaxation Depth
Day 1: Power & Hypertrophy A1. Tempo Goblet Squat 3 8 4-2-1-1 60 sec Reasonable
A2. Single Arm Bent Over Row 3 10-12 3-1-1-1 60 sec Reasonable
B1. Half Kneeling Overhead Bottoms Up Press 3 8-12 2-1-1-1 60 sec Low
  B2.SL RDL (Single Leg Romanian Deadlift) 3 8-10 2-1-1-1 60 sec Low
C1. KB Facet Bend 3 15-20 2-1-1-1 60 sec Low
C2. Halo 3 8 2-1-1-1 60 sec Low
Day 2: Power & Hypertrophy A1. Twin KB Sumo Deadlift 3 8-10 3-2-1-2 60 sec Reasonable
A2. KB Ground Press 3 12 2-2-1-2 60 sec Reasonable
B1. Twin KB Entrance Rack Reverse Lunge 3 10 2-1-1-1 60 sec Reasonable
B2. KB Pull Over 3 12 3-2-1-1 60 sec Low
B3. KB Bicep Curl 3 15 2-1-1-1 60 sec Low
Day 3: Conditioning/Cardio/Core EMOM 1: 10 KB Swings + 5 KB Push-Ups 8 min 2 min off Reasonable
EMOM 2: Twin KB Farmer’s Carry (25-50 ft) 8 min 2 min off Reasonable
EMOM 3: 5 KB Clear & Press + 10 Gorilla Rows 8 min 2 min off Reasonable

Week 2

Day Train Units Reps Tempo Relaxation Depth
Day 1: Power & Hypertrophy A1. Tempo Goblet Squat 3 10-12 4-2-1-1 60 sec Reasonable
A2. Single Arm Bent Over Row 3 12-15 3-1-1-1 60 sec Reasonable
B1. Half Kneeling Overhead Bottoms Up Press 3 10-12 2-1-1-1 60 sec Reasonable
B2.SL RDL (Single Leg Romanian Deadlift) 3 10-12 3-1-1-1 60 sec Low
C1. KB Facet Bend 3 15-20 3-1-1-1 45 sec Low
C2. Halo 3 10 3-1-1-1 45 sec Low
Day 2: Power & Hypertrophy A1. Twin KB Sumo Deadlift 3 10-12 4-2-1-2 60 sec Reasonable
A2. KB Ground Press 3 15 2-2-1-2 60 sec Reasonable
B1. Twin KB Entrance Rack Reverse Lunge 3 12 2-1-1-1 60 sec Reasonable
B2. KB Pull Over 3 15 3-2-1-1 60 sec Low
B3. KB Bicep Curl 3 15 3-1-1-1 45 sec Low
Day 3: Conditioning/Cardio/Core EMOM 1: 12 KB Swings + 6 KB Push-Ups 8 min 2 min off Excessive
EMOM 2: Twin KB Farmer’s Carry (30-60 ft) 8 min 2 min off Excessive
EMOM 3: 6 KB Clear & Press + 12 Gorilla Rows 8 min 2 min off Excessive

Week 3

Day Train Units Reps Tempo Relaxation Depth
Day 1: Power & Hypertrophy A1. Twin KB Tempo Goblet Squat 4 6 5-2-1-1 60 sec Excessive
A2. Single Arm Bent Over Row 4 10 3-2-3-1 60 sec Excessive
B1. Half Kneeling Overhead KB Press 4 6-8 3-1-1-2 45 sec Excessive
B2.SL RDL (Single Leg Romanian Deadlift) 4 8-10 3-1-1-2 45 sec Reasonable
C1. KB Facet Bend 3 20 3-2-1-3 45 sec Reasonable
C2. Halo 3 12 5-1-1-1 45 sec Reasonable
Day 2: Power & Hypertrophy A1. Twin KB Sumo Deadlift 4 6 5-2-1-2 60 sec Excessive
A2. KB Ground Press 4 10 3-2-1-1 60 sec Excessive
B1. Twin KB Reverse Lunge 3 12 2-2-1-1 60 sec Reasonable
B2. KB Pull Over 3 15 3-2-1-1 45 sec Reasonable
B3. KB Bicep Curl 3 15 4-1-1-2 45 sec Reasonable
Day 3: Conditioning/Cardio/Core EMOM 1: 12 KB Swings + 6 KB Push-Ups 10 min 2 min off Reasonable
EMOM 2: Twin KB Farmer’s Carry (30-60 ft) 10 min 2 min off Reasonable
EMOM 3: 6 KB Clear & Press + 12 Gorilla Rows 10 min 2 min off Reasonable

Week 4

Day Train Units Reps Tempo Relaxation Depth
Day 1: Power & Hypertrophy A1. Twin KB Tempo Goblet Squat 4 8 5-2-1-1 60 sec Excessive
A2. Single Arm Bent Over Row 4 10-12 3-2-3-1 45 sec Excessive
B1. Half Kneeling Overhead KB Press 4 8-12 3-1-1-2 45 sec Excessive
B2.SL RDL (Single Leg Romanian Deadlift) 4 10-12 3-1-1-2 45 sec Reasonable
C1. KB Facet Bend 3 20 3-2-1-3 45 sec Excessive
C2. Halo 3 15 5-1-1-1 30 sec Reasonable
Day 2: Power & Hypertrophy A1. Twin KB Sumo Deadlift 4 8-10 5-2-1-2 60 sec Excessive
A2. KB Ground Press 4 12-15 3-2-1-1 60 sec Excessive
B1. Twin KB Reverse Lunge 3 15 2-2-1-1 60 sec Excessive
B2. KB Pull Over 3 15 3-2-1-1 30 sec Excessive
B3. KB Bicep Curl 3 15 5-1-1-2 30 sec Reasonable
Day 3: Conditioning/Cardio/Core EMOM 1: 12 KB Swings + 6 KB Push-Ups 10 min 2 min off Excessive
EMOM 2: Twin KB Farmer’s Carry (30-60 ft) 10 min 2 min off Excessive
EMOM 3: 6 KB Clear & Press + 12 Gorilla Rows 10 min 2 min off Excessive

 



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