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 runs through tempo, range, hand position, density and volume, in that exact order.

Who is it for?

This program suits beginners and intermediates alike: the only equipment needed is one kettlebell, with no gym required. Phase 1 learns the patterns with the most stable versions, using two hands, before the switch to one hand raises the difficulty in phase 2. If a movement ever feels too easy at the required RIR, the answer is never a heavier kettlebell: the tempo simply slows down by one second instead.

The method

Three phases of three weeks. Phase 1 · Getting to grips learns the patterns with the most stable versions, two-hand swing and clean, standing press, at RIR 2-3. Phase 2 · One hand hardens the position: the kettlebell moves into one hand on almost every movement and the range grows, at RIR 2. Phase 3 · Density shortens rest, adds an extra set, and finally completes the two king movements, the snatch and the standing get-up, at RIR 1-2. Three sessions a week, always built around hinge + press, squat + pull, get-up + unilateral, the same structure from week 1 to week 9.

How long does the Kettlebell Full Body program last?

Nine weeks split into three phases of three weeks, with three sessions a week.

What equipment do I need for Kettlebell Full Body?

A single kettlebell is enough, and its weight does not change from start to finish across the nine weeks: progression runs through tempo, range, hand position and then density.

Is this program suitable for kettlebell beginners?

Yes: Phase 1 learns the patterns with the most stable versions, using two hands, before Phase 2 moves the kettlebell into one hand.

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.