Whether you’re aiming to build muscle, burn fat, or improve overall fitness, kettlebells are designed to deliver a dynamic approach to full-body strength and conditioning. This 4 week kettlebell transformation workout utilizes a single piece of equipment that allows you to streamline your training and focus on efficiency, progress, and results.
With this 4-week progressive kettlebell workout, you’ll experience a structured plan that balances strength and hypertrophy with conditioning and core work. This program ensures continuous progress by progressively increasing intensity and complexity, pushing your limits while keeping your workouts varied and engaging.
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4 Week Kettlebell Transformation Workout Program Guide
Tempo Key
In a tempo prescription like “3-1-1-1,” each number indicates (in seconds) how long to spend in each phase of the exercise:
- First Number (Eccentric): Time spent lowering the weight.
- Second Number (Pause at Bottom): Time spent holding at the bottom.
- Third Number (Concentric): Time spent lifting the weight.
- Fourth Number (Pause at Top): Time spent holding at the top.
Example: Tempo 3-1-1-1
- 3s: Lower slowly for 3 seconds.
- 1s: Pause at the bottom for 1 second.
- 1s: Lift up in 1 second.
- 1s: Pause at the top for 1 second.
Intensity
- Low: 5 reps left in tank
- Moderate: 3 reps left in tank
- High: 1-2 reps left in tank
Conditioning Day
EMOM stands for “Every Minute on the Minute.” This kettlebell transformation workout utilizes this format where you start a specific exercise at the beginning of each minute and complete a set number of reps within that minute. The remaining time in the minute is used for rest before starting the next set at the top of the following minute.
The 4 Week Kettlebell Transformation Workout
Week 1
| Day | Exercise | Sets | Reps | Tempo | Rest | Intensity |
| Day 1: Strength & Hypertrophy | A1. Tempo Goblet Squat | 3 | 8 | 4-2-1-1 | 60 sec | Moderate |
| A2. Single Arm Bent Over Row | 3 | 10-12 | 3-1-1-1 | 60 sec | Moderate | |
| B1. Half Kneeling Overhead Bottoms Up Press | 3 | 8-12 | 2-1-1-1 | 60 sec | Low | |
| B2.SL RDL (Single Leg Romanian Deadlift) | 3 | 8-10 | 2-1-1-1 | 60 sec | Low | |
| C1. KB Side Bend | 3 | 15-20 | 2-1-1-1 | 60 sec | Low | |
| C2. Halo | 3 | 8 | 2-1-1-1 | 60 sec | Low | |
| Day 2: Strength & Hypertrophy | A1. Dual KB Sumo Deadlift | 3 | 8-10 | 3-2-1-2 | 60 sec | Moderate |
| A2. KB Floor Press | 3 | 12 | 2-2-1-2 | 60 sec | Moderate | |
| B1. Dual KB Front Rack Reverse Lunge | 3 | 10 | 2-1-1-1 | 60 sec | Moderate | |
| B2. KB Pull Over | 3 | 12 | 3-2-1-1 | 60 sec | Low | |
| B3. KB Bicep Curl | 3 | 15 | 2-1-1-1 | 60 sec | Low | |
| Day 3: Conditioning/Cardio/Core | EMOM 1: 10 KB Swings + 5 KB Push-Ups | 8 min | – | – | 2 min off | Moderate |
| EMOM 2: Dual KB Farmer’s Carry (25-50 ft) | 8 min | – | – | 2 min off | Moderate | |
| EMOM 3: 5 KB Clean & Press + 10 Gorilla Rows | 8 min | – | – | 2 min off | Moderate |
Week 2
| Day | Exercise | Sets | Reps | Tempo | Rest | Intensity |
| Day 1: Strength & Hypertrophy | A1. Tempo Goblet Squat | 3 | 10-12 | 4-2-1-1 | 60 sec | Moderate |
| A2. Single Arm Bent Over Row | 3 | 12-15 | 3-1-1-1 | 60 sec | Moderate | |
| B1. Half Kneeling Overhead Bottoms Up Press | 3 | 10-12 | 2-1-1-1 | 60 sec | Moderate | |
| B2.SL RDL (Single Leg Romanian Deadlift) | 3 | 10-12 | 3-1-1-1 | 60 sec | Low | |
| C1. KB Side Bend | 3 | 15-20 | 3-1-1-1 | 45 sec | Low | |
| C2. Halo | 3 | 10 | 3-1-1-1 | 45 sec | Low | |
| Day 2: Strength & Hypertrophy | A1. Dual KB Sumo Deadlift | 3 | 10-12 | 4-2-1-2 | 60 sec | Moderate |
| A2. KB Floor Press | 3 | 15 | 2-2-1-2 | 60 sec | Moderate | |
| B1. Dual KB Front Rack Reverse Lunge | 3 | 12 | 2-1-1-1 | 60 sec | Moderate | |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 60 sec | Low | |
| B3. KB Bicep Curl | 3 | 15 | 3-1-1-1 | 45 sec | Low | |
| Day 3: Conditioning/Cardio/Core | EMOM 1: 12 KB Swings + 6 KB Push-Ups | 8 min | – | – | 2 min off | High |
| EMOM 2: Dual KB Farmer’s Carry (30-60 ft) | 8 min | – | – | 2 min off | High | |
| EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows | 8 min | – | – | 2 min off | High |
Week 3
| Day | Exercise | Sets | Reps | Tempo | Rest | Intensity |
| Day 1: Strength & Hypertrophy | A1. Dual KB Tempo Goblet Squat | 4 | 6 | 5-2-1-1 | 60 sec | High |
| A2. Single Arm Bent Over Row | 4 | 10 | 3-2-3-1 | 60 sec | High | |
| B1. Half Kneeling Overhead KB Press | 4 | 6-8 | 3-1-1-2 | 45 sec | High | |
| B2.SL RDL (Single Leg Romanian Deadlift) | 4 | 8-10 | 3-1-1-2 | 45 sec | Moderate | |
| C1. KB Side Bend | 3 | 20 | 3-2-1-3 | 45 sec | Moderate | |
| C2. Halo | 3 | 12 | 5-1-1-1 | 45 sec | Moderate | |
| Day 2: Strength & Hypertrophy | A1. Dual KB Sumo Deadlift | 4 | 6 | 5-2-1-2 | 60 sec | High |
| A2. KB Floor Press | 4 | 10 | 3-2-1-1 | 60 sec | High | |
| B1. Dual KB Reverse Lunge | 3 | 12 | 2-2-1-1 | 60 sec | Moderate | |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 45 sec | Moderate | |
| B3. KB Bicep Curl | 3 | 15 | 4-1-1-2 | 45 sec | Moderate | |
| Day 3: Conditioning/Cardio/Core | EMOM 1: 12 KB Swings + 6 KB Push-Ups | 10 min | – | – | 2 min off | Moderate |
| EMOM 2: Dual KB Farmer’s Carry (30-60 ft) | 10 min | – | – | 2 min off | Moderate | |
| EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows | 10 min | – | – | 2 min off | Moderate |
Week 4
| Day | Exercise | Sets | Reps | Tempo | Rest | Intensity |
| Day 1: Strength & Hypertrophy | A1. Dual KB Tempo Goblet Squat | 4 | 8 | 5-2-1-1 | 60 sec | High |
| A2. Single Arm Bent Over Row | 4 | 10-12 | 3-2-3-1 | 45 sec | High | |
| B1. Half Kneeling Overhead KB Press | 4 | 8-12 | 3-1-1-2 | 45 sec | High | |
| B2.SL RDL (Single Leg Romanian Deadlift) | 4 | 10-12 | 3-1-1-2 | 45 sec | Moderate | |
| C1. KB Side Bend | 3 | 20 | 3-2-1-3 | 45 sec | High | |
| C2. Halo | 3 | 15 | 5-1-1-1 | 30 sec | Moderate | |
| Day 2: Strength & Hypertrophy | A1. Dual KB Sumo Deadlift | 4 | 8-10 | 5-2-1-2 | 60 sec | High |
| A2. KB Floor Press | 4 | 12-15 | 3-2-1-1 | 60 sec | High | |
| B1. Dual KB Reverse Lunge | 3 | 15 | 2-2-1-1 | 60 sec | High | |
| B2. KB Pull Over | 3 | 15 | 3-2-1-1 | 30 sec | High | |
| B3. KB Bicep Curl | 3 | 15 | 5-1-1-2 | 30 sec | Moderate | |
| Day 3: Conditioning/Cardio/Core | EMOM 1: 12 KB Swings + 6 KB Push-Ups | 10 min | – | – | 2 min off | High |
| EMOM 2: Dual KB Farmer’s Carry (30-60 ft) | 10 min | – | – | 2 min off | High | |
| EMOM 3: 6 KB Clean & Press + 12 Gorilla Rows | 10 min | – | – | 2 min off | High |
