{"id":9328,"date":"2022-06-26T23:56:08","date_gmt":"2022-06-26T18:26:08","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9328"},"modified":"2022-06-26T23:56:13","modified_gmt":"2022-06-26T18:26:13","slug":"5-day-kettlebell-workout-routine","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-kettlebell-workout-routine","title":{"rendered":"The 5 Day Kettlebell Workout Routine (PPL Split)"},"content":{"rendered":"\n<p>If you&#8217;re looking for a handy, easy-to-follow, and effective weekly kettlebell training program, you&#8217;ve come to the right place. In this article, I&#8217;ve shared a 5 day kettlebell workout routine that will help you build strength, mobility, and muscles and improve your body composition.<\/p>\n\n\n\n<h2 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\"><strong>Summary and Description<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Program Duration<\/strong><\/td><td>6-8 Weeks<\/td><\/tr><tr><td><strong>Purpose<\/strong><\/td><td>Build Strength, Endurance, and Muscles<\/td><\/tr><tr><td><strong>Split Type<\/strong><\/td><td>Push, Pull, Legs (PPL) <\/td><\/tr><tr><td><strong>Target Gender<\/strong><\/td><td>Male and Female<\/td><\/tr><tr><td><strong>Workout Level<\/strong><\/td><td>Beginners to Intermediate<\/td><\/tr><tr><td><strong>Alternate Plans<\/strong><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/4-week-kettlebell-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-week kettlebell program with PDF<\/a><\/td><\/tr><\/tbody><\/table><figcaption>Summary of 5 Day kettlebell workout split<\/figcaption><\/figure>\n\n\n\n<p><strong>Additional information about the program:<\/strong><\/p>\n\n\n\n<p><strong>1) Who can do this 5 day a week kettlebell workout split?<\/strong> This program is suitable for all fitness enthusiasts, from beginners to experienced. It focuses on developing strength, muscles, flexibility, endurance, and balance and will help you achieve your best physique at home.<\/p>\n\n\n\n<p><strong>2) The estimated duration of one session:<\/strong> You&#8217;ll do three rounds of six exercises in one session that will take 30 to 45 minutes to complete.<\/p>\n\n\n\n<p><strong>3) The optimum rest between exercises and rounds:<\/strong> The suitable rest period between exercises is 30 seconds to one minute, and between rounds is 2 minutes. So, depending on your fitness level, you can increase and decrease the interval time.<\/p>\n\n\n\n<p><strong>4) Equipment required: <\/strong>Set of light to heavy weight kettlebells and a flexible workout bench.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Push Pull Legs Kettlebell Workout Routine<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/push-pull-legs-kettlebell.jpg\" alt=\"push pull legs kettlebell\" class=\"wp-image-9370\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/push-pull-legs-kettlebell.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/push-pull-legs-kettlebell-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/06\/push-pull-legs-kettlebell-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>The kettlebell workout routine is a great way to increase strength, endurance, and flexibility simultaneously.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Monday &#8211; Push workouts<\/li><li>Tuesday &#8211; Pull workouts<\/li><li>Wednesday &#8211; Leg and Core workouts<\/li><li>Thursday &#8211; OFF<\/li><li>Friday &#8211; Push and Core workouts <\/li><li>Saturday &#8211; Pull and Legs workouts<\/li><li>Sunday &#8211; OFF<\/li><\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 1 &#8211; Push workouts<\/h3>\n\n\n\n<p>Perform three rounds with two minutes of rest in between.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-pushups#Double_Kettlebell_Pushup_Pushups_with_Two_Kettlebells\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Pushup<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Overhead Press<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=UkzNV315XBs\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Sit and Press<\/a><\/td><td>6-10<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=AeK6i-5gvJ0\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Thruster<\/a><\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Floor Press<\/td><td>10-12<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Push Press<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 2 &#8211; Pull workouts<\/h3>\n\n\n\n<p>Perform three rounds with two minutes of rest in between.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hamstring-exercises#6_Russian_Kettlebell_Swing\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Swing<\/a><\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=AHtr-W53KtI\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Snatch<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-lat-exercises-for-stronger-back\" target=\"_blank\" data-type=\"post\" data-id=\"5084\" rel=\"noreferrer noopener\">Kettlebell Gorilla Row<\/a><\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-lat-exercises-for-stronger-back#4_KB_Renegade_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Renegade Row<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=C9WHRsKJQ9k\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Pullover<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-quad-exercises#6_Kettlebell_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Deadlift<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 3 &#8211; Leg and Core workouts<\/h3>\n\n\n\n<p>Perform three rounds with two minutes of rest in between.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-quad-exercises#1_Kettlebell_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Squat<\/a><\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=m52B5XVB-mY\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Bob and Weave<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Goblet Squat<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hamstring-exercises#1_Kettlebell_Good_Morning\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Good Morning<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Side Bend<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Russian Twist<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 4 &#8211; Push and Core workouts<\/h3>\n\n\n\n<p>Perform three rounds with two minutes of rest in between.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=pRfJwVHLp6c\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Jerk<\/a><\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Floor Press<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=EjjIImOUdCc\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell narrow grip pushup<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Thruster<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td>KB Straight Arm Sit-up<\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/pXcG0IH2Nkg\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Deadbug<\/a><\/td><td>30-sec<\/td><td>30 seconds<\/td><\/tr><\/tbody><\/table><figcaption>5 day kettlebell workout split<\/figcaption><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 5 &#8211; Pull and Legs workouts<\/h3>\n\n\n\n<p>Perform three rounds with two minutes of rest in between.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Kettlebell Deadlift<\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-lat-exercises-for-stronger-back#6_Kettlebell_Suitcase_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Suitcase Row<\/a><\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell High Pull<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td>Kettlebell Swing<\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/hqcF2ykNep8\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Rack Front Back Lunge<\/a><\/td><td>8-10<\/td><td>30 seconds<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-quad-exercises#7_Kettlebell_Step_up\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Step Up<\/a><\/td><td>8-12<\/td><td>30 seconds<\/td><\/tr><\/tbody><\/table><figcaption>5 day kettlebell workout<\/figcaption><\/figure>\n\n\n\n<h2 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1656151881717\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can you build Build Muscles with Kettlebell workouts?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Kettlebell workouts are an excellent way to build muscles throughout the body. They not only build muscles but also improve your mobility, endurance, and aerobic fitness. However, if you want to build lots of muscle, you have to use dumbbells, barbells, and machines as well.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1656151923577\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can you lose weight with this program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>This workout routine is primarily for gaining strength and lean mass. If you want to accelerate weight loss, you can try<a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines\" target=\"_blank\" rel=\"noreferrer noopener\"> kettlebell HIIT workouts<\/a>. The high-intense kettlebell exercises will help you burn significant calories, <a href=\"https:\/\/thefitnessphantom.com\/metabolic-conditioning-workouts\" target=\"_blank\" data-type=\"post\" data-id=\"2115\" rel=\"noreferrer noopener\">boost metabolism<\/a>, and increase your fat loss over time. However, no workout program can reduce your fats if you do not follow a calorie deficit diet.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1656153751658\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">When is the best time to do resistance band workouts?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can work out at any time of day, whether it&#8217;s morning, afternoon, or evening. But to achieve maximum results, focus on quality training, meaning workout only when you feel you can give your best. You can read this <a href=\"https:\/\/thefitnessphantom.com\/whats-the-best-time-to-workout\" target=\"_blank\" rel=\"noreferrer noopener\">article <\/a>to learn about the best time to exercise.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1656153882111\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How heavy kettlebells should you lift?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The weight of kettlebells depends on the kind of exercises you do and your fitness level. For example, deadlift and kettlebell swings are two different exercises where the deadlift is performed with heavy KB while the swing is with light weight. Whether you lift heavy or light, be sure to perform all exercises properly. <\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1656156442766\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How is kettlebell training different from barbell and dumbbell?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Kettlebells may not be as popular as barbells and dumbbells, but they&#8217;re a good way to build strength. They also boost your endurance, speed, and power and can be used for cardio exercises.Vancini RL, Andrade MS, Rufo-Tavares W, Zimerer C, Nikolaidis PT, de Lira CAB. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6458586\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength<\/a>. J Hum Kinet. 2019 Mar 27;66:5-6. doi: 10.2478\/hukin-2018-0062. PMID: 30988835; PMCID: PMC6458586 However, kettlebells are not highly effective for developing beefy muscles; that&#8217;s why you won&#8217;t see many people using them in the gym, whether they are professionals or typical fitness enthusiasts.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a handy, easy-to-follow, and effective weekly kettlebell training program, you&#8217;ve come to the right place. In this article, I&#8217;ve shared a 5 day kettlebell workout routine that will help you build strength, mobility, and muscles and improve your body composition. Summary and Description Program Duration 6-8 Weeks Purpose Build Strength, Endurance, &#8230; <a title=\"The 5 Day Kettlebell Workout Routine (PPL Split)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-kettlebell-workout-routine\" aria-label=\"Read more about The 5 Day Kettlebell Workout Routine (PPL Split)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[333],"tags":[],"class_list":["post-9328","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kettlebell-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9328","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=9328"}],"version-history":[{"count":8,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9328\/revisions"}],"predecessor-version":[{"id":9371,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9328\/revisions\/9371"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9372"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=9328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=9328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=9328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}