Kettlebell Workout Plan: Plan Your 4-Week Workout For Muscle Growth

by FitnessFectory.com | 2018-04-07

You will find no secret formula to build muscles really quick. It requires dedication, hard work, and perseverance; you have to push your self to perform better every day and this is when you will achieve the muscled body.

Does that seem too much?

People have this misconception that to build a better muscled and lean body, you need to spend the time in the gym or buy equipments that will make you stronger and get in shape at the same time.

The spoilers here is that you can do it at home without any oversized equipments or those year-long membership at the gym. It is often said that the best solutions always lies in our homes and are often simplest.

This article will reflect the workout you can indulge at home using the kettlebell.

Why the kettlebell workout program?

The kettlebell triggers recently discovered quality and muscle development is a result of its counterbalance shape. It powers the body to balance out its joints in an alternate way from dumbbells, barbells, and other conventional weight training hardware. This powers your muscles to contract in an unexpected manner in comparison to typical and expands the request put upon them.

Look no more remote than the additional profundity that each intermediate lifter in a split second finds when they front squat with a couple of portable weights in the rack position, versus a barbell over the back.

With this new and expanded scope of movement comes expanded solid development in your legs, and quality in your whole middle, from the back to front, including the essential center musculature.

A large portion of all, iron weights is flexible. They’re perfect for dangerous activities that work significant muscles, consume muscle to fat ratio, and construct control. They additionally add another measurement to great moves like chest presses and flyes.

Furthermore, you needn’t bother with a divider length rack of them to get an awesome exercise—one set will get the job done for this schedule. Utilize them routinely and you’ll see the body you’ve always wanted.

Working process

The heaviness of a kettlebell hangs a couple of crawls underneath its handle, which makes it hard to control. Everything from your grasp to your center needs to work harder than if you were utilizing a dumbbell, so you get more out of even standard dumbbell moves.

This additional muscle action implies your body consumes more calories. Pair it with practices that objective the entire body and you have an equation for a huge misfortune.

General Directions

Do the activities as a circuit, finishing one set for every, consistently. Rest as required between sets. In case you’re new to kettlebell training, finish two sets. In case you’re more experienced, complete three to five sets. Lift more weight that enables you to finish 12-15 reps for each activity.

Best kettlebell workout plan

As per the research, you have three basic ways to stimulate muscle growth:

Mechanical tension: For lower reps, lift heavy weights similar to powerlifters train – do multiple sets of 2-5 reps

Muscular damage: For medium to higher reps, lift moderate weights similar to bodybuilders training – do multiple sets of 8-20 reps

Metabolic Stress: Don’t set the weight down and do either high reps or complex form – this is for intense burning and releasing the metabolites

The workout program for 4-weeks will have the following routine:

WEEK 1

Monday and Thursday

Double kettlebell front squat – (Sets: 3 and Reps: 5) x 2

How to do it: Hold the kettlebell in each hand and squat parallel or below parallel.

Double Kettlebell Military press – (Sets: 3 and Reps: 5) x 2

How to do it: Holding your back straight, grip the handles and drive the chimes overhead. Bolt out your forearms, delay immediately, and pull the chimes down to the rack for another rep; try not to give your shoulders a chance to shrug up whenever.

Tuesday and Friday

Weighted Pull-up (on rings) – (Sets: 3 and Reps: 5)

Calves or mobility training

How to do it: Prior to the swings, work your calves for 10 minutes or do some portability preparing. Lower leg workout and neck portability, extend your hip flexors, and so on.

Two-handed Kettlebell Swing (Sets: 10 and Reps: 10)

Aim for 10 swings in one minute.

How to do it: Put an iron weight on the floor before you. Accept a thin sumo position, take a hold of the chime with the two hands, and toss it back between your legs until the point when your lower arms are squeezed against your hip adductors. Violently rectify your hips and undertaking the ringer forward to your chest level. You should wind up in a “standing board.” Let the ringer pendulum back between your legs; at that point detonate for another rep.

Wednesday: Variety Day

You’ll get an opportunity to do whatever you need in the gym—and ideally, this will support your inspiration to stay with the entire four-week design without upsetting it.

double kettlebell front squat exercise

WEEK 2

Monday and Thursday

Double kettlebell front squat – (Sets: 3 and Reps: 6, 6, 5) x 2

Double Kettlebell Military press – (Sets: 3 and Reps: 6, 6, 5) x 2

Tuesday and Friday

Weighted Pull-up (on rings) – (Sets: 3 and Reps: 6, 6, 5)

Calves or mobility training

Two-handed Kettlebell Swing (Sets: 15 and Reps: 20)

Aim for 10 swings in one minute.

Wednesday: Variety Day

WEEK 3

Monday and Thursday

Double kettlebell front squat – (Sets: 3 and Reps: 6, 6, 5) x 2

Double Kettlebell Military press – (Sets: 3 and Reps: 6, 6, 5) x 2

Tuesday and Friday

Weighted Pull-up (on rings) – (Sets: 3 and Reps: 6, 6, 5)

Calves or mobility training

Two-handed Kettlebell Swing (Sets: 20 and Reps: 10)

Aim for 10 swings in one minute.

Wednesday: Variety Day

weighted pull-up exercise

WEEK 4

Monday and Thursday

Double kettlebell front squat – (Sets: 3 and Reps: 6, 6, 6) x 2

Double Kettlebell Military press – (Sets: 3 and Reps: 6, 6, 6) x 2

Tuesday and Friday

Weighted Pull-up (on rings) – (Sets: 3 and Reps: 6, 6, 6)

Calves or mobility training

Two-handed Kettlebell Swing (Sets: 25 and Reps: 10)

Aim for 10 swings in one minute.

Wednesday: Variety Day

Weighted Pull-up (on rings) exercise

You can repeat the above programme for every 4-week increasing the sets and weight. This kettlebell plan can be done with variations, which will surely deliver great results for shoulders and bigger biceps at the end of 12 weeks.

Wrapping up

This kettlebell program is extremely effective and when done with determination will yield great results. If you are wondering about the food, then it is necessary you eat as it is a strength and muscle program; if you are on supplements, then it is necessary to buy them from a reputed online site, like Fitness Fectory.

Also, make sure you follow the proper posture as the wrong posture can lead to injuries halting your workout process.