Kettlebell Full Body

One kettlebell, a corner of the living room, nine weeks. This program starts from a constraint you accept: you have one single load and it will not change. Progression therefore runs through tempo, range, hand position, density and volume, in that exact order. Three full body sessions a week built around the patterns that define the kettlebell: swing, goblet squat, clean, press, snatch, turkish get-up, row, lunges and farmer walk.

What the program includes

• 9 weeks · 3 sessions / week · Beginner to intermediate
• Equipment : one kettlebell
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Getting to grips (weeks 1 to 3) : Learn the patterns with the most stable versions: two-hand swing and clean, standing press, get-up stopped at the elbow. You build the hip hinge and the tempo before chasing any difficulty.
• Phase 2 · One hand (weeks 4 to 6) : Same families, harder position: the kettlebell moves into one hand on almost every movement and the range grows (pause at the bottom of the goblet, get-up to the knee). The core becomes the key link.
• Phase 3 · Density (weeks 7 to 9) : The densest phase: shorter rest, an extra set, and the two king movements finally complete, the snatch and the standing get-up. The kettlebell has not gained a gram since week 1.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.