12 Week [in the gym] Kettlebell Sport & Strength Program (EXCEL)

Everyone asks me how I train. Here it is. Kettlebell Sport done in a gym setting.

This is exactly what my training looks like.

Four days a week at the gym, two of those days starting with kettlebell sport work before moving into the strength session.

I also fit in cardio and some circuit work when my energy is good. That stuff isn't programmed here, it's just what gets added when the body feels ready for it. The four days are the foundation.

Every kettlebell session uses relative weight markers so it works at any level. The weight chart inside tells you exactly which bell to use.

Who this is for:

Intermediate and experienced athletes

What you get:

12 weeks of programming in an Excel workbook

Need a Kettlebell?

Required Equipment:

Barbells & Plates

Competition Style Kettlebells

Trap bar (Block 2, optional as movement can be substituted)

Safety squat bar (Block 3, optional as movement can be substituted)

Squat/Power rack or squat stands with safety pins/straps

Flat bench

Adjustable incline bench

Dumbbells

Pull-up bar

Lat pulldown machine or cable station

Seated cable row machine or low pulley

Leg curl machine (lying or seated)

Reverse hyperextension or GHD machine (optional; can substituted)

Dip bars or parallel bars

Landmine attachment (or secure barbell in corner)

Resistance bands (mini and long loop)

Ab wheel (can be substituted for a barbell)