Everyone asks me how I train. Here it is. Kettlebell Sport done in a gym setting.

This is exactly what my training looks like.

Four days a week at the gym, two of those days starting with kettlebell sport work before moving into the strength session.

I also fit in cardio and some circuit work when my energy is good. That stuff isn't programmed here, it's just what gets added when the body feels ready for it. The four days are the foundation.

Every kettlebell session uses relative weight markers so it works at any level. The weight chart inside tells you exactly which bell to use.

Who this is for:

Intermediate and experienced athletes

What you get:

12 weeks of programming in an Excel workbook

Need a Kettlebell?

Required Equipment:

Barbells & Plates

Competition Style Kettlebells

Trap bar (Block 2, optional as movement can be substituted)

Safety squat bar (Block 3, optional as movement can be substituted)

Squat/Power rack or squat stands with safety pins/straps

Flat bench

Adjustable incline bench

Dumbbells

Pull-up bar

Lat pulldown machine or cable station

Seated cable row machine or low pulley

Leg curl machine (lying or seated)

Reverse hyperextension or GHD machine (optional; can substituted)

Dip bars or parallel bars

Landmine attachment (or secure barbell in corner)

Resistance bands (mini and long loop)

Ab wheel (can be substituted for a barbell)

This 4-week workout program is designed for strength-endurance, with a focus on progressive overload to help you build muscle, increase stamina, and improve overall athletic performance. The program consists of:

• 4 days per week of training, alternating between upper and lower body days.

• Upper body days focus on both pushing and pulling movements, ensuring a balanced development of chest, back, shoulders, and arms.

• Lower body days combine strength exercises (like squats, deadlifts, and lunges) with explosive movements (such as jump squats and box jumps) to enhance power and endurance.

• Each session can be completed in under 1 hour, targeting major muscle groups with 3-4 sets and 10-15 reps per exercise.

• The program progressively increases intensity by adjusting weight, reps, or rest time each week, ensuring continuous growth and adaptation.

By sticking to this plan and gradually increasing your workload, you'll gain strength, endurance, and overall fitness in a sustainable and effective way.

This 10-week progression plan dedicated to enhancing your snatch performance. The objective of this regimen is to gradually enhance your snatch results over the course of 10 weeks. This program builds on the first 30 weeks of programming.

This 10-week progression plan dedicated to enhancing your snatch performance. The objective of this regimen is to gradually enhance your snatch results over the course of 10 weeks. This program builds on the first 20 week program.

9-Week Kettlebell Jerk Program, specifically designed to train you for a 5-minute nonstop multiswitch kettlebell jerk set. This program is perfect for athletes and fitness enthusiasts looking to master the kettlebell jerk and build endurance.

What You’ll Get:

• Structured 9-Week Plan: Follow a progressive training plan that guides you through 3 weekly jerk sets that build the stamina needed for a 5-minute continuous set.

• Endurance Training: Build the endurance required to complete a 5-minute nonstop multiswitch with targeted drills and exercises designed to increase your stamina and power.

• Progressive Workouts: Gradually increase intensity and complexity to challenge your limits and track your improvement over the weeks.

Prepare to elevate your kettlebell skills and achieve a 5-minute nonstop multiswitch with our 9-Week Kettlebell Jerk Program. Start your journey today and transform your strength and endurance!

What You’ll Receive:

• Dynamic 8-Week Workout Plan: Engage in a series of varied, easy-to-follow at-home exercises that require minimal equipment. Each week’s workouts are crafted to boost your strength, flexibility, and cardio fitness, making sure you stay motivated and progress steadily.

• Motivation & Habit-Building Tools: Discover strategies to stay inspired and create lasting workout habits.

• Basic Nutrition Guidance: Learn the fundamentals of healthy eating to support your fitness efforts. Our program provides clear, practical advice on balanced nutrition to fuel your workouts and enhance overall wellness.

• Meal Ideas: Enjoy a selection of nutritious and delicious meal suggestions to aid in your fitness goals.

• Supplement Insights: Get acquainted with essential supplements that can aid in your fitness journey.

Embrace a healthier lifestyle, build strong habits, and achieve your goals—all without leaving your home. Start today and see how far you can go!

What You’ll Get:

• Structured 8-Week Workout Plan: Progress through a detailed, easy-to-follow gym regimen that targets strength, endurance, and overall fitness. Each week builds on the last, ensuring continuous improvement and keeping you motivated.

• Basic Nutrition Information: Gain insights into how proper nutrition supports your fitness goals. Our program provides foundational knowledge on balanced diets, essential nutrients, and how to fuel your workouts effectively.

• Meal Ideas: Enjoy a variety of meal suggestions designed to complement your fitness routine. From pre-workout snacks to post-workout meals, our meal ideas are tailored to support your energy levels and recovery.

• Supplement Guidance: Learn about key supplements that can enhance your performance and recovery. We provide recommendations on what to consider and how to integrate them into your regimen.

Empower yourself with the tools you need to succeed. Whether you’re a beginner or looking to refine your routine, the 8-Week Ultimate Gym Workout Program is your pathway to a stronger, healthier you. Start today and see transformative results!

Welcome to the 12-week progression plan designed to enhance your strength and conditioning. The objective of this regimen is to gradually enhance your strength over the course of 12 weeks. This program is for those that like high volume training sessions.

What’s Included:

• High Volume Gym Workouts: Follow a structured plan with intense exercises focusing on increasing sets and reps to maximize muscle growth and strength.

• Home Workout Options: Stay on track with supplementary exercises you can do at home, requiring minimal equipment.

• Variety and Progression: Keep your workouts fresh and challenging with different techniques and exercises that adapt as you progress.

FREE Workout Log - Excel