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3-day strength workout plan Kettlebell Strength
Three kettlebell sessions blending strength and conditioning. One bell carries the plan: move up a size once the top set feels smooth.
- Level
- Intermediate
- Days a week
- 3
- Per session
- 41–51 min
- Goal
- Strength
- Equipment
- Kettlebell, Battle Ropes
Workout schedule
3 days a week · 15 exercises · select a name for its video and how-to
Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.
Day 1 · ~51 min Bells A
-
Kettlebell Sumo Deadlift
Glutes · Kettlebell
4 sets of 6 reps · 2:30 rest
2:30 rest
- Movement
- Hinge
- Primary
- Glutes
- Also works
- Abs, Quads
- Exercise level
- Beginner
-
Kettlebell Push Press
Front Delts · Kettlebell
4 sets of 6 reps · 2:30 rest
2:30 rest
- Movement
- Push
- Primary
- Front Delts
- Also works
- Triceps
- Exercise level
- Beginner
-
Kettlebell Row
Lats · Kettlebell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Biceps
- Exercise level
- Beginner
-
Kettlebell Swing
Glutes · Kettlebell
4 sets of 15 reps · 1:15 rest
1:15 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Intermediate
-
Kettlebell Goblet Curl
Biceps · Kettlebell
3 sets of 10 reps · 0:45 rest
0:45 rest
- Movement
- Isolation
- Primary
- Biceps
- Exercise level
- Beginner
Day 2 · ~42 min Bells B
-
Kettlebell Thruster
Front Delts · Kettlebell
4 sets of 8 reps · 2:30 rest
2:30 rest
- Movement
- Push
- Primary
- Front Delts, Glutes, Quads
- Exercise level
- Intermediate
-
Kettlebell Romanian Deadlift
Glutes · Kettlebell
3 sets of 10 reps · 2:00 rest
2:00 rest
- Movement
- Hinge
- Primary
- Glutes, Hamstrings
- Also works
- Abs
- Exercise level
- Beginner
-
Kettlebell Farmers Carry
Forearms · Kettlebell
4 sets of 30m · 1:30 rest
1:30 rest
- Movement
- Carry
- Primary
- Forearms
- Exercise level
- Beginner
-
Kettlebell Calf Raise
Calves · Kettlebell
3 sets of 15 reps · 0:45 rest
0:45 rest
- Movement
- Isolation
- Primary
- Calves
- Exercise level
- Beginner
-
Front Plank on Elbows
Abs · Bodyweight
3 sets of 25s · 0:45 rest
0:45 rest
- Movement
- Core
- Primary
- Abs
- Also works
- Front Delts, Glutes, Quads
- Exercise level
- Beginner
Day 3 · ~41 min Bells C
-
Kettlebell Hip Thrust
Glutes · Kettlebell
4 sets of 8 reps · 2:30 rest
2:30 rest
- Movement
- Hinge
- Primary
- Glutes
- Exercise level
- Beginner
-
Kettlebell Incline Bench Press
Chest · Kettlebell
3 sets of 8 reps · 2:00 rest
2:00 rest
- Movement
- Push
- Primary
- Chest
- Also works
- Front Delts, Triceps
- Exercise level
- Beginner
-
Kettlebell Gorilla Row
Lats · Kettlebell
3 sets of 10 reps · 1:30 rest
1:30 rest
- Movement
- Pull
- Primary
- Lats
- Also works
- Biceps
- Exercise level
- Intermediate
-
Kettlebell Shrug
Traps · Kettlebell
3 sets of 12 reps · 0:45 rest
0:45 rest
- Movement
- Isolation
- Primary
- Traps
- Exercise level
- Beginner
-
Battle Ropes
Abs · Battle Ropes
4 sets of 30s · 0:45 rest
0:45 rest
- Movement
- Cardio
- Primary
- Abs, Front Delts
- Also works
- Forearms, Glutes, Quads, Traps
- Exercise level
- Intermediate
About this plan
Who it's for
For people who have trained regularly for a while. You'll need the equipment listed above.
Not the right fit?
- New to training: Barbell Basics, beginner, 3 days a week.
- Only have 2 days a week: Busy Lifter, intermediate, 2 days a week.
- Training at home: Bodyweight Strength Foundations, beginner, 3 days a week, no equipment.
How to progress
Strength comes from lifting a little heavier over time.
- Hit the target. Complete every set at the listed target, with the last rep still clean. On the Kettlebell Sumo Deadlift that means all 4 sets of 6.
- Add the smallest step. Next session, add the smallest weight step you can. A jump that costs you reps or form sets you back rather than forward. On bodyweight moves like the Front Plank on Elbows, move to a harder variation once the target feels comfortable.
- Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.
If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.
When it gets easy: Big Four, the same goal at advanced level, 4 days a week.
Similar plans
Strength Essentials
Three days on the essential barbell patterns with just enough assistance work to stay balanced. Add weight when every set hits the target reps.
- Days a week
- 3× a week
- Session
- ~45 min
- Level
- Intermediate
- Equipment
- Gym
Barbell Basics
The five main lifts on a light, repeatable three day rotation with long rests and low reps. Technique first, then a small jump each week.
- Days a week
- 3× a week
- Session
- ~35 min
- Level
- Beginner
- Equipment
- Gym
Bodyweight Strength Foundations
Hard bodyweight positions held and repeated for low reps three days a week, with full rest. Progress to a harder variation, not to more reps.
- Days a week
- 3× a week
- Session
- ~35 min
- Level
- Beginner
- Equipment
- No equipment
Busy Lifter
Two efficient barbell sessions for the weeks when life wins. Everything gets trained, nothing gets wasted, and the main lifts still move up.
- Days a week
- 2× a week
- Session
- ~45 min
- Level
- Intermediate
- Equipment
- Gym