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Beginner Kettlebell - LennyTheRebel on Reddit

by Ryan H.

Program Description

See Lenny's Reddit post: https://www.reddit.com/r/kettlebell/comments/1dlu7a4/a_basic_beginner_kettlebell_program/ This is an extremely basic beginner program. It’s meant to teach you a number of basic exercises and get you used to working out - nothing more, nothing less. You’ll notice the structure is extremely simple and very loose. That’s because the purpose of it is to get you started. It's an on-ramp; nothing more, nothing less. It'll introduce you to the most important basic kettlebell exercises.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 03, 2026 01:01
  • Last Edited
    Jan 03, 2026 01:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.6%
Triceps
12.5%
Quadriceps
12.5%
Glutes
9.4%
Hamstrings
9.4%
Abs
9.4%
Middle Delts
6.3%
Upper Back
6.3%
Lats
6.3%
Chest
6.3%
Adductors
3.1%
Biceps
3.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
10 reps
-
1B
Goblet Squat
2
10 reps
-
1C
Bent Over Row (Kettlebell)
2
10 reps
-
1D
Push Up
2
15 reps
-
1E
Kettlebell Swing
2
10 reps
-
1F
Abs Crunch (Bodyweight)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10 reps
-
1B
Goblet Squat
3
10 reps
-
1C
Bent Over Row (Kettlebell)
3
10 reps
-
1D
Push Up
3
15 reps
-
1E
Kettlebell Swing
3
10 reps
-
1F
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10 reps
-
1B
Goblet Squat
3
10 reps
-
1C
Bent Over Row (Kettlebell)
3
10 reps
-
1D
Push Up
3
15 reps
-
1E
Kettlebell Swing
3
10 reps
-
1F
Abs Crunch (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
4
10 reps
-
1B
Goblet Squat
4
10 reps
-
1C
Bent Over Row (Kettlebell)
4
10 reps
-
1D
Push Up
4
15 reps
-
1E
Kettlebell Swing
4
10 reps
-
1F
Abs Crunch (Bodyweight)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
10 reps
-
1B
Goblet Squat
2
10 reps
-
1C
Bent Over Row (Kettlebell)
2
10 reps
-
1D
Push Up
2
15 reps
-
1E
Kettlebell Swing
2
10 reps
-
1F
Abs Crunch (Bodyweight)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10 reps
-
1B
Goblet Squat
3
10 reps
-
1C
Bent Over Row (Kettlebell)
3
10 reps
-
1D
Push Up
3
15 reps
-
1E
Kettlebell Swing
3
10 reps
-
1F
Abs Crunch (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10 reps
-
1B
Goblet Squat
3
10 reps
-
1C
Bent Over Row (Kettlebell)
3
10 reps
-
1D
Push Up
3
15 reps
-
1E
Kettlebell Swing
3
10 reps
-
1F
Abs Crunch (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
4
10 reps
-
1B
Goblet Squat
4
10 reps
-
1C
Bent Over Row (Kettlebell)
4
10 reps
-
1D
Push Up
4
15 reps
-
1E
Kettlebell Swing
4
10 reps
-
1F
Abs Crunch (Bodyweight)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
2
10 reps
-
1B
Goblet Squat
2
10 reps
-
1C
Bent Over Row (Kettlebell)
2
10 reps
-
1D
Push Up
2
15 reps
-
1E
Kettlebell Swing
2
10 reps
-
1F
Abs Crunch (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10 reps
-
1B
Goblet Squat
3
10 reps
-
1C
Bent Over Row (Kettlebell)
3
10 reps
-
1D
Push Up
3
15 reps
-
1E
Kettlebell Swing
3
10 reps
-
1F
Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
3
10 reps
-
1B
Goblet Squat
3
10 reps
-
1C
Bent Over Row (Kettlebell)
3
10 reps
-
1D
Push Up
3
15 reps
-
1E
Kettlebell Swing
3
10 reps
-
1F
Abs Crunch (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Kettlebell Press
4
10 reps
-
1B
Goblet Squat
4
10 reps
-
1C
Bent Over Row (Kettlebell)
4
10 reps
-
1D
Push Up
4
15 reps
-
1E
Kettlebell Swing
4
10 reps
-
1F
Abs Crunch (Bodyweight)
4
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1A
Kettlebell Press
1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Goblet Squat
1 Set
1 Set
10 Reps
10 Reps
-
-
1C
Bent Over Row (Kettlebell)
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Push Up
1 Set
1 Set
15 Reps
15 Reps
-
-
1E
Kettlebell Swing
1 Set
1 Set
10 Reps
10 Reps
-
-
1F
Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1A
Kettlebell Press
1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Goblet Squat
1 Set
1 Set
10 Reps
10 Reps
-
-
1C
Bent Over Row (Kettlebell)
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Push Up
1 Set
1 Set
15 Reps
15 Reps
-
-
1E
Kettlebell Swing
1 Set
1 Set
10 Reps
10 Reps
-
-
1F
Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 3
1A
Kettlebell Press
1 Set
1 Set
10 Reps
10 Reps
-
-
1B
Goblet Squat
1 Set
1 Set
10 Reps
10 Reps
-
-
1C
Bent Over Row (Kettlebell)
1 Set
1 Set
10 Reps
10 Reps
-
-
1D
Push Up
1 Set
1 Set
15 Reps
15 Reps
-
-
1E
Kettlebell Swing
1 Set
1 Set
10 Reps
10 Reps
-
-
1F
Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-