{"id":9357,"date":"2022-08-24T00:03:38","date_gmt":"2022-08-24T00:03:38","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=9357"},"modified":"2024-03-10T14:34:26","modified_gmt":"2024-03-10T14:34:26","slug":"4-day-kettlebell-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-kettlebell-workout-plan","title":{"rendered":"4 Day Kettlebell Split Workout to Build an Athletic Body w\/ PDF"},"content":{"rendered":"\n<p>I&#8217;ve shared an ultimate 4-day workout guide for people who primarily use kettlebells to shape their physique and enhance their fitness level.<\/p>\n\n\n\n<p><strong>This article includes two kettlebell workout routines: one for building muscle and the other for speeding up your fat loss. <\/strong><\/p>\n\n\n\n<p>These programs will help you develop strength, lean mass, and functional fitness and improve your body composition.<\/p>\n\n\n\n<p>If you&#8217;re looking for an easy-to-follow and effective 4-day kettlebell workout plan to train in an organized way and achieve your best shape, follow one of the routines depending on your goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About Program<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Plan 1<\/td><td>Upper Lower Split for Muscle Gain<\/td><\/tr><tr><td>Plan 2<\/td><td>Kettlebell Cardio for Weight Loss<\/td><\/tr><tr><td>Session\/week<\/td><td>Four<\/td><\/tr><tr><td>Duration\/session<\/td><td>30-45 minutes<\/td><\/tr><tr><td>Equipment Needed<\/td><td>Kettlebells<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Suggested Program Duration<\/td><td>8-12 Weeks<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>16-40 years<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Kettlebell Upper Lower Split to Build Muscle (Plan A)<\/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\/08\/kettlebell-Workout-to-Build-Muscles.jpg\" alt=\"4 day kettlebell Workout Plan to Build Muscles\" class=\"wp-image-10542\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/kettlebell-Workout-to-Build-Muscles.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/kettlebell-Workout-to-Build-Muscles-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/kettlebell-Workout-to-Build-Muscles-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1 &#8211; Upper Body<\/strong><\/li>\n\n\n\n<li><strong>Day 2 &#8211; Legs and Glutes<\/strong><\/li>\n\n\n\n<li><strong>Day 3 &#8211; Upper Body<\/strong><\/li>\n\n\n\n<li><strong>Day 4 &#8211; Legs and Glutes<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Take a day off after two days of training and another two days of rest after the next two days of workouts.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"rJKI95hP\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-03T15:02:49.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Total Body KB Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"It includes some of the best kettlebell exercises that build strength, endurance, and muscles.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/rJKI95hP-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/rJKI95hP.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br><strong>Keep the rest time between sets as short as possible.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/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\"><strong>Kettlebell Pushup<\/strong><\/a><\/td><td>3<\/td><td>10-15<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td>Floor Press<\/td><td>2<\/td><td>10-15<\/td><td>Chest &amp; Triceps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-lat-exercises-for-stronger-back\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/kettlebell-lat-exercises-for-stronger-back\" rel=\"noreferrer noopener\"><strong>Gorilla Row<\/strong><\/a><\/td><td>3<\/td><td>10-15<\/td><td>Back and Abs<\/td><\/tr><tr><td>Push Press<\/td><td>3<\/td><td>10-12<\/td><td>Shoulder<\/td><\/tr><tr><td>Kettlebell Swings<\/td><td>3<\/td><td>15-20<\/td><td>Upper Body<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=Psmkt_Tft5E\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kneeling KB Chops<\/strong><\/a><\/td><td>2<\/td><td>10\/side<\/td><td>Abdominals<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Legs and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>Suitcase Deadlift<\/td><td>3<\/td><td>10-12<\/td><td>Lower Body<\/td><\/tr><tr><td>Goblet Squat<\/td><td>3<\/td><td>10-15<\/td><td>Quads<\/td><\/tr><tr><td>Front Lunges<\/td><td>3<\/td><td>10\/leg<\/td><td>Quads and Hams<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hamstring-exercises#8_KB_Hamstring_March\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>&nbsp;Hamstring March<\/strong><\/a><\/td><td>2<\/td><td>10\/leg<\/td><td>Hamstrings<\/td><\/tr><tr><td>Step Up<\/td><td>3<\/td><td>10\/leg<\/td><td>Legs and Glutes<\/td><\/tr><tr><td>Glute Bridge<\/td><td>3<\/td><td>10-12<\/td><td>Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td>KB See-Saw Press<\/td><td>3<\/td><td>10-12<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-lat-exercises-for-stronger-back#4_KB_Renegade_Row\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Renegade Row<\/strong><\/a><\/td><td>2<\/td><td>10-15<\/td><td>Back and Abs<\/td><\/tr><tr><td>Close-Grip KB Push-up<\/td><td>3<\/td><td>10-15<\/td><td>Chest and Tris<\/td><\/tr><tr><td>Kettlebell Halo<\/td><td>3<\/td><td>15-20<\/td><td>Shoulder<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#11_Kettlebell_Thruster\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kettlebell Thruster<\/strong><\/a><\/td><td>2<\/td><td>10\/side<\/td><td>Shoulder<\/td><\/tr><tr><td>Kettlebell Slashers<\/td><td>2<\/td><td>10\/side<\/td><td>Abdominals<\/td><\/tr><tr><td>Kettlebell Crush Curl<\/td><td>2<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Legs and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Target Muscle<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/t5DjwAd5q20\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Deck Squats<\/strong><\/a><\/td><td>3<\/td><td>10-12<\/td><td>Legs and Abs<\/td><\/tr><tr><td><strong><a href=\"https:\/\/www.youtube.com\/watch?v=m52B5XVB-mY\" target=\"_blank\" rel=\"noreferrer noopener\">KB Bob and Weave<\/a><\/strong><\/td><td>3<\/td><td>10\/leg<\/td><td>Quads &amp; Adductors<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hamstring-exercises#3_Single-leg_Kettlebell_Hamstring_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Single Leg Deadlift<\/strong><\/a><\/td><td>2<\/td><td>10\/leg<\/td><td>Hams &amp; Lower Back<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>3<\/td><td>10\/leg<\/td><td>Thigh and Glutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hamstring-exercises#4_Unilateral_Leg_Curl\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Unilateral Leg Curl<\/strong><\/a><\/td><td>3<\/td><td>10\/leg<\/td><td>Hamstrings<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Kettlebell Workout Routine to Increase Fat Loss (Plan B)<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Kettlebell-Workout-for-Fat-Loss.jpg\" alt=\"Full Body 4 Day Kettlebell Workout Routine for Fat Loss\" class=\"wp-image-10543\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Kettlebell-Workout-for-Fat-Loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Kettlebell-Workout-for-Fat-Loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/08\/Kettlebell-Workout-for-Fat-Loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Low Impact Workout<\/li>\n\n\n\n<li>Day 2 &#8211; Moderate Intensity Training<\/li>\n\n\n\n<li>Day 3 &#8211; High-Intensity Training<\/li>\n\n\n\n<li>Day 4 &#8211; Circuit Workout<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Monday &#8211; Low Impact Workout<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 One-arm KB Swing (right-hand), 30-second rest<\/li>\n\n\n\n<li>15 Kettlebell Squats, 45-second rest<\/li>\n\n\n\n<li>10 KB Hang Clean, 45-second rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#8_Goblet_Lunge_with_Rotation\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/kettlebell-hiit-workouts-and-routines#8_Goblet_Lunge_with_Rotation\" rel=\"noreferrer noopener\"><strong>KB Luges to Rotation<\/strong><\/a>, 45-second rest<\/li>\n\n\n\n<li>10 One-arm KB Swing (left-hand), 30-second rest<\/li>\n\n\n\n<li>10 Kettlebell Push Press, 45-second rest<\/li>\n\n\n\n<li>20 Half-Kneeling Chops (10 reps on each side), 30-second rest<\/li>\n\n\n\n<li>Perform three rounds at 40-60% of your maximum heart rate.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday &#8211; Moderate Intensity Training<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 KB Deficit Push-ups, 30-second rest<\/li>\n\n\n\n<li>10 Bent-over Row, 30-second rest<\/li>\n\n\n\n<li>10 Thruster, 45-second rest<\/li>\n\n\n\n<li>10 Deadlifts, 45-second rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/youtu.be\/I-awVPkcAo0\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/I-awVPkcAo0\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>KB Around the World<\/strong><\/a>, 30-second rest<\/li>\n\n\n\n<li>20 Kettlebell Plank Drags (10 reps per hand), 30-second rest<\/li>\n\n\n\n<li>Perform three rounds at 60-80% of your maximum heart rate.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Thursday &#8211; High-Intensity Training<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 American Swings, 15-second rest<\/li>\n\n\n\n<li>15 Kettlebell Squats, 15-second rest<\/li>\n\n\n\n<li>10 KB Squat Clean, 15-second rest<\/li>\n\n\n\n<li>10 Kettlebell Jerks, 20-second rest<\/li>\n\n\n\n<li>10 Russian Swings, 20-second rest<\/li>\n\n\n\n<li>10 Kettlebell Push Press, 20-second rest<\/li>\n\n\n\n<li>20 Half-Kneeling Chops (10 reps on each side), 20-second rest<\/li>\n\n\n\n<li>Perform three rounds at 80-100% of your maximum heart rate.<\/li>\n<\/ul>\n\n\n\n<p>Perform each exercise at high intensity, followed by short intervals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday &#8211; Circuit Workout<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 KB Deficit Push-ups<\/li>\n\n\n\n<li>10 Bent-over Row<\/li>\n\n\n\n<li>10 Thruster<\/li>\n\n\n\n<li>10 Deadlifts<\/li>\n\n\n\n<li>10 KB Slingshot<\/li>\n\n\n\n<li>20 Plank Drags (10 reps per side)<\/li>\n\n\n\n<li>Perform three rounds at 75-90% of your maximum heart rate.<\/li>\n<\/ul>\n\n\n\n<p>Perform each exercise in a row without resting between them. Once you complete the round, walk for a few minutes, then repeat again. Aim for three to five rounds.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-84c05ea0-4d56-4f51-b911-45605add5241\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/4-DAY-KETTLEBELL-WORKOUT-ROUTINE.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-DAY-KETTLEBELL-WORKOUT-ROUTINE<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/4-DAY-KETTLEBELL-WORKOUT-ROUTINE.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-84c05ea0-4d56-4f51-b911-45605add5241\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Takeaway<\/strong><\/h2>\n\n\n\n<p>Kettlebells are excellent for those who want to torch your fats, build muscle, and enhance functional fitness at home.<\/p>\n\n\n\n<p>In the above article, I&#8217;ve provided the two best routines: one to speed up weight loss and the other to build muscle. Depending on your fitness goal, pick one of them and start training.<\/p>\n\n\n\n<p>You can also customize the program to tailor your needs. For example, you can increase or decrease the intensity and the number of reps and sets.<\/p>\n\n\n\n<p>If you want more exercise options, you can explore this ultimate list of kettlebell exercises. You can pick any exercise you think is suitable for your fitness level and goal and replace it with existing ones.<\/p>\n\n\n\n<p>If you need any help regarding this routine, <a href=\"https:\/\/thefitnessphantom.com\/contact\" data-type=\"page\" data-id=\"11528\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>contact me<\/strong><\/a> with your questions, and I&#8217;ll help you out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve shared an ultimate 4-day workout guide for people who primarily use kettlebells to shape their physique and enhance their fitness level. This article includes two kettlebell workout routines: one for building muscle and the other for speeding up your fat loss. These programs will help you develop strength, lean mass, and functional fitness and &#8230; <a title=\"4 Day Kettlebell Split Workout to Build an Athletic Body w\/ PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-kettlebell-workout-plan\" aria-label=\"Read more about 4 Day Kettlebell Split Workout to Build an Athletic Body w\/ PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9368,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,333],"tags":[406,381],"class_list":["post-9357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-kettlebell-workout","tag-kettlebell-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9357","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=9357"}],"version-history":[{"count":29,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9357\/revisions"}],"predecessor-version":[{"id":23302,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/9357\/revisions\/23302"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9368"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=9357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=9357"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=9357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}