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Kettlebell Force


This four week plan is split up into four main workouts and two conditioning sessions. The main workouts are divided into upper and lower splits with two upper workouts and two lower. The upper is divided into a strength session focusing on lower reps and a hypertrophy session focusing on more volume.

You’ll need:

  • A few kettlebells. Ideally a light pair, moderate pair, and heavy pair.
  • A band or two
  • A pullup bar 

The schedule is as follows:

  • Monday - Upper Strength
  • Tuesday - Lower Strength
  • Wednesday - Conditioning
  • Thursday - Upper Hyper
  • Friday - Conditioning
  • Saturday - Lower Hyper
  • Sunday - Rest