BUILD MUSCLE · 3 DAYS/WK · KETTLEBELL
Workout to build muscle 3 days a week with kettlebell
The right volume and rep ranges to grow week after week, backed by evidence. Strength and cardio in a single tool. 3 days: the perfect balance between effort and recovery.
Goal
Build muscle
Frequency
3 days / week
Where
Kettlebell
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Press | 4 | 8-12 | 90 s |
| Turkish Get-up | 4 | 8-12 | 90 s |
| Kettlebell Clean and Press | 4 | 8-12 | 90 s |
| Windmill | 4 | 8-12 | 90 s |
| Kettlebell Snatch | 4 | 8-12 | 90 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Deadlift | 4 | 8-12 | 90 s |
| Turkish Get-up | 4 | 8-12 | 90 s |
| Windmill | 4 | 8-12 | 90 s |
| One-arm Swing | 4 | 8-12 | 90 s |
| Kettlebell Russian Twist | 4 | 8-12 | 90 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Kettlebell Russian Twist | 4 | 8-12 | 90 s |
| Goblet Squat | 4 | 8-12 | 90 s |
| Turkish Get-up | 4 | 8-12 | 90 s |
| Kettlebell Lunge | 4 | 8-12 | 90 s |
| Windmill | 4 | 8-12 | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
The offset center of gravity fires more stabilizers each rep than an equivalent dumbbell.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
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