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One kettlebell, three days

by openGym

Everything you can do with a single bell: swings for the engine, get-ups for the shoulders, and goblet squats for the legs. Takes up less floor than a yoga mat.

Days a week
3
Per session
35 min
Level
Intermediate
Goal
General fitness
Split
Full body
Sets a week
44
  • home
  • kettlebell

The week

  1. Monday: Swing day
  2. Tuesday: Rest
  3. Wednesday: Get-up day
  4. Thursday: Rest
  5. Friday: Swing day
  6. Saturday: Rest
  7. Sunday: Rest

The 2 sessions

Swing day

4 exercises, 15 sets, 2 times a week
  1. Kettlebell swing 5 × 15 repsrest 1:00
  2. Kettlebell goblet squat 4 × 10 repsrest 1:30
  3. Kettlebell one arm push press 3 × 8 repsrest 1:30 Each side.
  4. Kettlebell one arm row 3 × 10 repsrest 1:00 Each side.
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Get-up day

5 exercises, 14 sets
  1. Kettlebell turkish get up to hand 3 × 3 repsrest 1:30 Each side, slowly. It is a lift, not a race.
  2. Kettlebell deadlift 3 × 12 repsrest 1:30
  3. Kettlebell goblet curtsey lunge 3 × 10 repsrest 1:00
  4. Kettlebell windmill 2 × 6 repsrest 1:00
  5. Kettlebell one arm swing 3 × 10 repsrest 1:00
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Where the work goes

44 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Glutes24.5 sets
  • Hamstrings13.5 sets
  • Abs13.5 sets
  • Quads12.5 sets
  • Front delts11.5 sets
  • Upper back6 sets
  • Forearms4.5 sets
  • Calves4 sets
  • Obliques3.5 sets
  • Lower back3 sets
  • Side delts3 sets
  • Biceps3 sets

What you need

  • Kettlebell

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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