4-Day Barbell & Kettlebell Strength Plan

Unlock your strength potential with this comprehensive 12-week program that combines barbell and kettlebell training over four days a week. Designed for novice lifters, each workout lasts around 50 minutes and focuses on building muscle, enhancing power, and improving athletic performance. You'll engage in a variety of compound movements, targeting all major muscle groups while honing your technique. Get ready to sculpt your physique and elevate your fitness journey!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Weighted)

Hanging Leg Raise

Seated Calf Raise

GYM. Strength A (squat)

Kettlebell Swing

Pull-Up (Bodyweight)

Push Up

Goblet Squat

HOME. Kettlebell power

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

GYM. Strength B (deadlift)

Kettlebell Clean

Single Arm Push Press (Dumbbell)

Front Squat (Dumbbell)

HOME. Kettlebell strength

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