Kettlebell workouts can be a fun change of pace from your traditional free weight training. Learn how you can use the kettlebell in an upper/lower split.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Kettle Bells
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

There’s a lot of good things going for kettlebells.

The size of the kettlebell (even heavier ones) make them convenient to store in your home gym.

The anatomy of the kettlebell requires your accessory muscles and grip to work to stabilize.

The majority of exercises you can perform with kettlebells will promote functional strength.

It’s no wonder kettlebell workouts are becoming more and more popular.

The problem? There’s not a whole lot of example kettlebell workouts on the web.

So, I think it’s time we fix that.

You may have already tried my full body kettlebell workout. Today’s workout is an awesome progression from that workout.

We’re going to cover a 4 day upper/lower kettlebell workout split that, so long as you have your kettlebell(s), you can do anywhere you wish.

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Upper/Lower Kettlebell Workout

A split of this nature promotes more of a bodybuilding/hypertrophy style of training naturally. That’s not to say you won’t experience some functional strength gains as a result. However, you won’t find any thrusters or cleans in this program like you would most other kettlebell workouts.

The benefit is still there though. You’ll be able to build lean functional muscle wherever you have your kettlebells by focusing two days a week on your upper body and two other days per week on your lower body.

Keep rest periods relatively short with this workout. 30-45 seconds in between sets should be all you need. As a result, you’ll experience some cardiovascular benefits from performing this workout as well.

Kettlebell selection will be highly individualized. If you have multiple kettlebells, it is recommended to utilize a weight that provides a challenge and allows you to finish each set feeling as though you only have 2-3 reps in reserve.

The program can be used for as long as you like and are seeing progress with the program. My recommendation would be to utilize it for at least 6 weeks before moving on to another program.

Upper Body Kettlebell Workout

Exercise Sets Reps
Kettlebell Shoulder Press 3 10
Kettlebell Side Raise 3 12
Kettlebell Chest Press 3 10
Kettlebell Row 3 12
Kettlebell Renegade Row 3 12

Lower Body Kettlebell Workout

Exercise Sets Reps
Kettlebell Sumo Deadlift 3 15
Goblet Squat 3 15
Kettlebell RDL 3 12
Kettlebell Reverse Lunge 3 10 Each
Kettlebell Swing 3 15

Upper Body Kettlebell Workout

Exercise Sets Reps
Kettlebell Deficit Push Up 3 15
Kettlebell Halo 3 8 Each
Kettlebell High Pull 3 10
Kettlebell Row 3 12
Kettlebell Renegade Row 3 15

Lower Body Kettlebell Workout

Exercise Sets Reps
Kettlebell Single Leg Deadlift 3 15
Kettlebell Squat 3 15
Kettlebell Walking Lunge Pass 3 10 Each
Kettlebell Swing 3 15
Kettlebell Step Up 3 10 Each

Wrap Up

Kettlebells can be an awesome tool to utilize when you’re on the go, working out from home, or simply just need a change in your workouts.

The kettlebell itself provides a different challenge than you’d get from barbells or dumbbells.

The upper/lower workout outlined above provides you a well-rounded kettlebell training approach to help you build a balanced and functional physique.

If you have any questions about the program, make sure to leave them in the comments section below!

Derek Blankenship
Posted on: Mon, 05/10/2021 - 15:20

What size kettlebell would you recommend and is it the full list of exercises 4 times a week?

M&S Team Badge
Posted on: Tue, 05/11/2021 - 09:07

Hey Derek - A 30 or 35 lb. kettlebell is a good place to start. A sample schedule looks like:
- Mon - Upper
- Tues - Lower
- Wed - Rest
- Thurs - Upper
- Fri - Lower
- Sat & Sun - Rest

Posted on: Wed, 05/05/2021 - 21:23

Why is the 2 upper body workouts different? Does it matter if I only do the first upper body workout for both upper body days ?

M&S Team Badge
Posted on: Thu, 05/06/2021 - 09:26

Hey Jackson - it's best to follow the program as written.

Posted on: Sun, 05/02/2021 - 20:21

Does this also workout abs/stomach, or will I have to do that sepretely

M&S Team Badge
Posted on: Mon, 05/03/2021 - 09:37

Hey Cody - yes, most of these movements require using the core as a stabilizer. If you want more direct ab work, you can add in ab exercises.

Posted on: Tue, 06/22/2021 - 17:41

I find that they are way easier to do if you use hexagonal dumbells. Of course, the balancing on the kb is part of the deal.

M&S Team Badge
Posted on: Wed, 05/05/2021 - 10:17

If you're able to, lower the weight on the renegade row to help build up stability in your core.

Posted on: Mon, 05/03/2021 - 16:41

Another question I had, is there another exercise(s) instead of the Kettlebell Renegade Row? Its pretty hard without falling.

Posted on: Sat, 10/24/2020 - 12:46

is this an advanced workout or a beginner workout?

M&S Team Badge
Posted on: Tue, 10/27/2020 - 09:32

Hey ramit - this is a beginner workout