Try These Kettlebell Workout Splits for Major Muscle Gains

Kettlebell Workouts For Mass:

The following are some of the most popular kettlebell workout splits for building muscle and strength. There are many variations on these workouts and they all have their place in your training routine. You may choose one or mix them up depending upon what type of person you are and how much time you have available to train.

1) 10/3/6: 3 sets of 6 reps with 60 seconds rest between each set.

2) 8/5/9: 3 sets of 9 reps with 60 seconds rest between each set.

3) 7/4/12: 4 sets of 12 reps with 90 seconds rest between each set.

For example, if you want to gain 1 pound per week then you would perform the following workout twice a week.

Monday – 10/3/6

Wednesday – 8/5/9 (alternate days)

Friday – 7/4/12 (alternate days)

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These workouts will not only increase your weight, but it will also improve your form and overall fitness level. If you are new to kettlebell training, start off slowly with just 5 minutes of exercise per day. Gradually add more time until you feel comfortable enough to go longer periods of time without stopping.

If you get to the point where you are training for longer than 1 hour then take a day off before continuing.

Your actual results will vary depending upon your diet and how much rest you are getting. You may not gain the weight quickly, but if you stick with it, you WILL gain the weight. Just remember that building muscle is very difficult at first and your body has to learn to do it effectively.

Perfecting Your Form:

Correct kettlebell form is essential for gaining the most from your workouts. Even if you are trying to gain weight, poor form can lead to injury and set you back months if not years. Always focus upon proper posture and moving with a straight back throughout your entire workout.

Some common mistakes that people make include:

1) Leaning forward when they lift the kettlebell.

2) Opening their shoulders up too much.

3) Moving their body instead of moving the weight.

4) Using their arms and shoulders to lift the weight.

Correct your form by keeping your back straight and tucking your butt under. This is especially important when you do swings because it will help to protect your back from injury. Also focus upon pushing the weight rather than pulling it.

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You want to pull the handle towards your body, but don’t try to lift it with your arms.

Kettlebell Workout Splits:

A split refers to the dividing up of your muscle groups over a given time period. Some people will workout just 2 or 3 times per week and others will workout every day. It all depends upon your goals and your personal preferences.

The most popular kettlebell split is probably 5 days on and 2 days off. This is ideal for people that want to workout every day, but still give their muscles a little bit of rest in between sessions. You will be surprised at how your energy levels will increase when you are in ketosis.

The following are 4 different kettlebell splits that you can use to get the most out of your workouts. Mix and match them to come up with a training program that is best for you. You may also want to consider hiring a personal trainer if you feel as though you need more direction or assistance in setting up your routine.

Day 1 – Shoulders and Biceps

– Shoulders and Biceps Day 2 – Legs and Lower Back

– Legs and Lower Back Day 3 – Off or Abs

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– Off or Abs Day 4 – Chest, Triceps and Core

– Chest, Triceps and Core Day 5 – Off or Cardio

– Off or Cardio Day 6 – Off or Abs

– Off or Abs Day 7 – Off

The above split focuses upon hitting your major muscle groups twice per week. You will be doing a lot of lifting, but remember that you will also be getting plenty of rest in between sessions. Remember to always warm up properly before your workouts and to cool down afterwards as well.

A proper warm up will help to reduce your chances of straining or pulling a muscle. A proper cool down will increase the circulation of blood and nutrients to your muscles, which will recovery from the workout and decrease the soreness.

Day 1 – Full Body (Chest, Back, Shoulders, Legs and Core)

– Full Body (Chest, Back, Shoulders, Legs and Core) Day 2 – Off

– Off Day 3 – Full Body (Biceps, Triceps, Quads and Hams)

– Full Body (Biceps, Triceps, Quads and Hams) Day 4 – Off

– Off Day 5 – Chest and Back

– Chest and Back Day 6 – Off

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– Off Day 7 – Shoulders and Legs

This split is perfect for you if you prefer to lift heavy. You will be working your major muscle groups twice per week and all your minor groups once every 5 days. This routine will really help you to re-establish a solid “baseline” so that you can eventually add more volume later on down the road.

Always begin by warming up properly and cool down afterwards as well.

On “Weight Loss Kettlebell Workouts” pages you will find specific workouts designed to help you reach your goals. Follow the tips, but also feel free to create your own routines. The weight loss plans are just a guideline as you will soon see.

^ Weight Loss Beginner

Listed below are two sample routines for your beginners. Remember that you want to switch up your routine every 4 to 6 weeks to avoid a training plateau. As you get more advanced, the amount of exercises and sets will increase, but for now, focus on perfecting these basic moves.

Beginner Kettlebell Workout #1

Exercise / Reps / sets

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Half Get-Up 2+1 / 3 per side

Windshield Wipers 2 sets of 10 per side

Stiff Legged Deadlifts 2 sets of 10

One Arm Swings 2 sets of 30

Beginner Kettlebell Workout #2

Exercise / Reps / sets

Clean and Press 2 sets of 5 reps per side

One-Arm Snatch 2 sets of 5 per side

Two-Arm Swing 2 sets of 20

Overhead Lunges 2 sets of 10 per side

The above routines are a guideline. You can change them up, but be sure that you are always challenging yourself. Always remember to warmup properly and cool down afterwards as well.

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^ Advanced Kettlebell Workouts

Once you have been working out consistently for at least 3 to 6 months, you will want to switch up your routine every 4 to 6 weeks. The following routines are a guideline, but they can be changed up as you see fit. Remember that your diet is still extremely important.

If you find that you are not getting the results that you would like, then you might want to consider altering your diet as well.

Advanced Kettlebell Workout #1

Exercise / Reps / Sets

Two-Arm Swing 2 sets of 20

High Pulls 2 sets of 8-10

Two-Hand Side Push Press 2 sets of 6-8 (each side)

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Double Clean & Press 2 sets of 5 (each side)

One-Arm Snatch 2 sets of 5 (each side)

Overhead Lunge with Swings 2 sets of 10-12 each

Farmers Carry 4-6 sets of 40 yards each

Advanced Kettlebell Workout #2

Exercise / Reps / Sets

Clean and Press 2 sets of 5 (each side)

Hip Extensions 2 sets of 15 (each side)

Four-Way Lunge 2 sets of 8-10 each leg

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Stiff Legged Deadlifts 2 sets of 10 (each side)

Windshield Wipers 2 sets of 10 per side

Clean and Press 2 sets of 5 (each side)

Overhead Lunge with Swings 2 sets of 10-12 each

Farmers Carry 4-6 sets of 40 yards each

After a while, you will notice that you are able to perform certain exercises with ease. At this point, you can increase the weight or number of repetitions. The important thing is to make sure that you are constantly challenging yourself or you’re just wasting time.

The Kettlebell swing is going to be the base movement for most routines. Mastering this will take some time, but it is very important as every other weight training exercise will be based on this motion. To perform a proper swing, you are going to “swing” the kettlebell between your legs and then thrust your hips forward, injecting momentum into the kettlebell to get it swinging in a circle.

Stay up on the ball of your foot and keep your back straight (slightly arched) as you swing the weight back between your legs. Try to get your forearm vertical to the ground as this is the ideal position for the hip thrust. Think about sitting back on a chair and not down to the floor as this is not an effective way of performing this exercise.

The next step is to “pop” the hips and thrust them forward as you swing the weight up to about chest level. As you start to bring the weight back down, make sure that you keep your forearm almost vertical to the ground and your elbow higher than your wrist. This will keep your upper arm close to your side and is important for protecting the rotator cuff in your shoulder.

Along with the exercises listed above, there are many other types of kettlebell exercises. The great thing about using kettlebells is the wide variety of exercises that you can perform and increase your endurance as well as strength. You can easily find hundreds of different kettlebell exercises online or in books at your local library.

If you are really interested in gaining more knowledge, you may want to consider joining the National Strength and Conditioning Association or the Certified Strength and Conditioning Specialists. These are the two governing bodies that test and certify personal trainers in the United States.

You can also find video’s on the internet that will show you how to perform different exercises. The key, however, is to make sure that you are performing the exercise properly or you can cause injury to yourself or waste your time if you are not doing them correctly. Remember that it is always better to have a professional trainer show you the proper way to perform an exercise before attempting it on your own.

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You may also want to consider getting yourself a weightlifting belt and some wrist straps. A weightlifting belt will help to support your lower back when lifting heavy weights. Wrist straps will keep your hands from becoming tired as quickly when performing jerks, snatches, or any other exercise that requires you to hold the kettlebell for extended periods of time in one hand.

Remember that it is not necessary to buy expensive equipment to stay in shape. By using kettlebells you can improve your strength, endurance, and coordination all at the same time. Just remember to do the exercises properly and always get a professional opinion before attempting any exercise that you aren’t familiar with.

If you are just starting out, I would recommend staying away from the more complex routines until you have a firm grasp of the basic exercises. The internet is full of free information as well as e-books you can download for cheap. I have also listed some books below that I found very helpful when I was first learning.

Before we move on, I just want to say a few things. First of all, don’t compare yourself to others. Everyone is an individual and at a different stage of their life.

You started your journey today, but someone else may have started theirs years ago. Find inspiration in others, but don’t put yourself down because you aren’t where someone else is yet.

I also want to encourage you not to overdo it. You will be tempted to push yourself past your limits, but this can cause more harm than good in the long run. Always remember that proper form is more important than how much you can lift.

A proper swing can allow you to throw a hundred pounds with ease, but try to throw a thousand pounds and chances are you are going to hurt yourself. Always keep this in mind.

When you are exercising, keep your mind focused on the present. Focus on your breathing and clear your mind of all worries. If you find yourself dwelling on the past or worrying about the future, take a moment to refocus yourself and get back into the present.

You will be able to go farther and accomplish more if you are able to stay in the now.

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I wish you luck on your journey.

Sincerely,

William Colgate

P.S. You should also try to keep your diet as healthy as possible.

You can find more information about nutrition in the book that I have recommended below.

P.P.S.

You should also stretch before and after your routine. It will keep you limber and less likely to get injured while you are exercising.

Kettlebells: From Russia with Love

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The New Strong Carryover

Metabolic Training for Bodybuilding

High-Intensity Interval Training

Endurance Foundation

Stretching & Core Strength

The New Encyclopedia of Modern Bodybuilding

The Calisthenics Bible – Over 700 Gymnastics, Bodyweight and Yoga Exercises

The Routine You’ve Always Wanted

The Weider System

Power to the People

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No Nonsense Muscle Building Program

Jillian Michaels Maximum Strength Cals and Tris

The New Rules of Lifting for Life

The Lean Body Promise

Your Body Your Machine

No Gym? No Time?

No Excuse

Exercise Ball Workout

Strong Curves

The New Rules of Lifting for Abs

Atomic Kitten Kettlebells

Mean, Lean and Dangerous

Grip Master

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Plyo-ball Loaded Bouncing

Total Body Circuit Training

Strength Secret of the Soviet Supermen

Kettlebell Solution

The Metabolic Blueprint

The Best Butt Exercises You Are Not Doing

Barbara Heidler’s Complete Guide to Sports and Cardio Training

Special Ops Exercise Program

Freeletics Strength Training

Fitness 101

Pilates Ring Workout

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The Four-pack Revolution

100 Sit-ups You Can Do

Barbara Heidler’s Complete Guide to Sports and Cards Training

The New Rules of Lifting for Abs

The New Rules of Lifting for Women

The New Rules of Lifting Supercharged

The New Rules of Lifting for Abs

The New Rules of Lifting for Life

The New Rules of Lifting for Women

New Rules of Lifting for Abs

Routines You Can Do Anywhere

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High-Intensity Interval Training

Carrie’s One-rig Workout Routine

STOP Doing Cardio and Start Training Like an Animal

The Body We Want in 15 Minutes

The 18-minute Hard Corps Mother F*cker

Challenge Yourself

Ideal Weight Calculator

Perfect Exercises to Masculine Muscles

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Fat Burning Foods

High-Protein Meals for Muscle Growth and Fat Loss

How to Build Lean Muscle Mass Fast (4,800+ Calories)

How Much Protein Do You Really Need?

How to Lose Fat (1,000+ Calories)

Simple and Informative Workout Routines

How to Get Ripped Abs Using Just Your Bodyweight

The Hard Gainer’s Solution for Building Muscle and Strength

Body Weight Training for Maximum Results

Natural Bodybuilding Program to Get Your Best Body Ever!

Try These Kettlebell Workout Splits for Major Muscle Gains - GYM FIT WORKOUT

The Shredded Chef: Delicious Recipes to Melt Away the Pounds

Quick & Easy Meals for Your Hectic Schedule

The Ultimate Guide to the Paleo Diet

The Fitness Model Grocery List

How to Create the Perfect Workout Plan

5 Ways to Add Variety to Your Workouts

The Best Chest Exercises You Aren’t Doing (But Should Be)

How to Tone Your Arms in 10 Minutes (or Less)

Four-Week Beginner Bodyweight Routine

How to Create the Perfect Workout Plan (Updated)

Ideal Weight Calculator

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The Simplest Diet Plan Ever

Marathon Training Plan: The Beginner Version

Stress: The Killer Within

How to Get Six Pack Abs (Ultimate Guide)

How to Lose Stomach Fat (Strategies and Exercises)

The Best Ab Exercises You Aren’t Doing (But Should Be)

Fat Burning Diet Plan

Strength Training for Cyclists: A Total Body Program

Best Home Workout Program for Triathletes and Runners

5 Core Exercises for Beginners

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Grow Taller 4 Idiots

How to Get Rid of Back Pain (Once and For All)

Fat Burning Diet Plan

The Best Full-Body Resistance Band Workout

Muscle Building Diet: How to Gain Weight and Build Muscle Mass on Protein and Carbs

5 Killer Tricks to Naturally Increase Your Testosterone Levels

Easy Abs Training

The Truth About Six Pack Abs Revealed

How to Lose Arm Fat (3 Tips to Getting Tone, Lean Arms)

How to Get a Visual Six Pack Quickly (Tips and Tricks)

Dumbbell Exercises You Aren’t Doing, But Should Be

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How to Get Lean Without Losing Muscle

Carb Cycling: A Complete Beginner’s Guide

How Many Calories Do You Need?

The Truth About Sprint Training and Extreme Cardio

How to Get Six Pack Abs (Ultimate Guide)

Proven Weight Loss Tips That Actually Work!

How to Lose Stubborn Belly Fat (With MINIMUM Exercise)

The Paleo Diet Beginner’s Guide

The Beginner’s Guide to Intermittent Fasting

The Beginner’s Guide to the Ketogenic Diet

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20 Tips to Build Muscle and Get Stronger

High-Intensity Interval Training: The Beginner’s Guide

The Best Home Workout Program for Triathletes and Runners

3 Common Gym Goals You Need To Revise If You Suck At Working Out

The Beginner’s Guide to Yoga

The Beginner’s Guide to Boxing

The Beginner’s Guide to Powerlifting

The Beginner’s Guide to Kettlebell Lifting

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How to Master Your Mind for More Muscle and Strength

9 Unconventional Tips to Taller Height

5 Unique Tips for Competing in Your First Bodybuilding Competition

The Ultimate Guide to the Best Workout Music

The Beginner’s Guide on How to Make Fitness a Habit

5 Tips to Help You Stay the Course of Your Fitness Journey

The 3 Most Critical Elements of Muscle Growth

A Roadmap to Your Success: A Step-by-Step Plan for Achieving Your Goals

How to Create Your Own Successful Fitness Plan

Why You’re Not Seeing Results With Your Current Routine and What To Do About It

Sprint Training vs. Traditional Cardio: A Comparison

The 3 Best Chest Exercises (That Aren’t the Bench Press)

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6 Effective Ab Exercises You’ve Never Heard Of

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Here’s What Science Says

Why Most People Fail With Diets and How to Avoid This Trap

The Worst Thing to Eat Before Bed (That You Might Not Expect)

The Best Way to Build Muscle for Beginners

The 4 Main Muscle Building Factors and How They Relate to Genetics

10 Best Ways to Improve Your Bench Press

The Beginner’s Guide to Supplements

5 Crucial Yoga Poses Every Beginner Should Do

3 Common Myths About Protein and What It Really Means to Be ‘Bio-Available’

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How to Make Your Own Homemade Workout Food

The Beginner’s Guide to Choosing the Right Workout Program

What’s the Best Way to Warm Up?

The 5 Best Ways to Track Your Workouts

How to Make Your Own Homemade Protein Bars

The Beginner’s Guide to Understanding Heart Rate Training

Should You Shower at the Gym?

The Beginner’s Guide to Fasting and When to Do It

The 5 Benefits of Running Outside

The Beginner’s Guide to Yoga

How to Get Started With Body Weight Training

5 Energy-Boosting Supplements That Won’t Give You a Kick in the Pants

3 Protein-Packed Breakfast Ideas

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The Beginner’s Guide to Taking Plank to the Next Level

Should You Stretch Before Running?

Sources & references used in this article:

Try These Kettlebell Workout Splits for Major Muscle Gains by A Read, KV Barbells – breakingmuscle.com

… stubborn muscle groups to develop. This program is for those who have tried just about everything to get their calves to grow to no avail. Here are two great workouts … by I Blazquez – bodybuilding.com

Tired of doing big-time math to get big-time gains? Try the macronutrient model made specifically for building muscle and burning fat! by R Wildman, F RD – bodybuilding.com

The Best Muscle-Building Exercises For Every Body Part! by B Geiger – bodybuilding.com