If you have access to multiple kettlebell weights, watch this video to help you choose the right starting weight for you.
Program Summary
Training: 3 full-body kettlebell workouts per week
Rest: Aim for at least 1 rest day between workouts
RIR = Reps In Reserve
RIR 3: ~3 good reps left
RIR 2: ~2 good reps left
RIR 1: ~1 good rep left
RIR 0: No good reps left
Progression
1 kettlebell: Progress primarily by adding reps.
Multiple kettlebells: Progress primarily by increasing weight while keeping the rep range relatively consistent.
Week 1: RIR 2–3
Build the foundation. Start with some reps left in the tank so you can focus on learning the movement, controlling the weight, and establishing good technique.Week 2: RIR 1–2
Start pushing. As your body becomes more comfortable with the movements, bring the effort up while still leaving a small buffer to maintain quality.Week 3: RIR 0–1
Challenge your capacity. You're now ready to train very close to your limit, creating a stronger stimulus while maintaining control and good form.Week 4: RIR 2–3
Recover and reset. Reduce the intensity slightly to give your body a chance to recover while reinforcing the movement patterns you've developed.Week 5: RIR 1–2
Build again. With recovery behind you, gradually increase the effort and begin working closer to your limits again.Week 6: RIR 1–2
Accumulate quality work. Stay at a challenging effort while allowing yourself enough reserve to maintain consistent, high-quality reps.Week 7: RIR 0–1
Peak effort. Push close to your current capacity and get the most out of the training stimulus without allowing technique to break down.Week 8: RIR 0–1
Finish strong. Continue training close to your limit and assess how much your strength, control, and movement quality have improved across the 8 weeks.