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Kettlebells and Rings
by JP4Z
90 athletes joined
Program Description
Beginner muscle building program using minimal equipment: rings, kettlebells and pull up bar. Main program is 3 days a week plus an optional 4th day for recovery and conditioning. Exercises listed as barbell or dumbbells exclusive can be performed with a kettlebell.
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 06, 2024 04:14
Last Edited
Jun 15, 2024 09:52
down_app
Week 1
1 / 4 Weeks
Day 3
1A
Kettlebell Front Squat
1 Set
8-12 Reps
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Ring Dip
3 Sets
6-10 Reps
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
4A
Sit Up
3 Sets
25 Reps
4B
Ab Wheel
3 Sets
5 Reps
Day 1
1A
Kettlebell Front Squat
1 Set
8-12 Reps
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Ring Dip
3 Sets
6-10 Reps
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
4A
Sit Up
3 Sets
25 Reps
4B
Ab Wheel
3 Sets
5 Reps
Day 4
1
Snatch (Kettlebell)
1 Set
20-30 mins
2
Kettlebell Swing
1 Set
20-30 mins
Day 2
1A
Goblet Squat
3 Sets
8-12 Reps
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
8-12 Reps
2B
Ring Push Up
3 Sets
6-10 Reps
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
3B
Suitcase Carry
3 Sets
1 mins
4A
Sit Up
3 Sets
25 Reps
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps
Day 2
1A
Kettlebell Front Squat
1 Set
8-12 Reps
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Ring Dip
3 Sets
6-10 Reps
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
4A
Sit Up
3 Sets
25 Reps
4B
Ab Wheel
3 Sets
5 Reps
Day 1
1A
Goblet Squat
3 Sets
8-12 Reps
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
8-12 Reps
2B
Ring Push Up
3 Sets
6-10 Reps
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
3B
Suitcase Carry
3 Sets
1 mins
4A
Sit Up
3 Sets
25 Reps
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps
Day 3
1A
Goblet Squat
3 Sets
8-12 Reps
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
8-12 Reps
2B
Ring Push Up
3 Sets
6-10 Reps
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
3B
Suitcase Carry
3 Sets
1 mins
4A
Sit Up
3 Sets
25 Reps
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps
Day 4
1
Snatch (Kettlebell)
1 Set
20-30 mins
2
Kettlebell Swing
1 Set
20-30 mins
Day 1
1A
Kettlebell Front Squat
1 Set
8-12 Reps
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Ring Dip
3 Sets
6-10 Reps
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
4A
Sit Up
3 Sets
25 Reps
4B
Ab Wheel
3 Sets
5 Reps
Day 2
1A
Goblet Squat
3 Sets
8-12 Reps
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
8-12 Reps
2B
Ring Push Up
3 Sets
6-10 Reps
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
3B
Suitcase Carry
3 Sets
1 mins
4A
Sit Up
3 Sets
25 Reps
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps
Day 3
1A
Kettlebell Front Squat
1 Set
8-12 Reps
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Ring Dip
3 Sets
6-10 Reps
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
4A
Sit Up
3 Sets
25 Reps
4B
Ab Wheel
3 Sets
5 Reps
Day 4
1
Snatch (Kettlebell)
1 Set
20-30 mins
2
Kettlebell Swing
1 Set
20-30 mins
Day 1
1A
Goblet Squat
3 Sets
8-12 Reps
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
8-12 Reps
2B
Ring Push Up
3 Sets
6-10 Reps
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
3B
Suitcase Carry
3 Sets
1 mins
4A
Sit Up
3 Sets
25 Reps
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps
Day 2
1A
Kettlebell Front Squat
1 Set
8-12 Reps
1B
Kettlebell Overhead Press
1 Set
6-10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
2B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3A
Ring Dip
3 Sets
6-10 Reps
3B
Kettlebell Towel Curl
3 Sets
8-12 Reps
4A
Sit Up
3 Sets
25 Reps
4B
Ab Wheel
3 Sets
5 Reps
Day 3
1A
Goblet Squat
3 Sets
8-12 Reps
1B
Kettlebell Overhead Press
3 Sets
6-10 Reps
2A
Barbell Row
3 Sets
8-12 Reps
2B
Ring Push Up
3 Sets
6-10 Reps
3A
Kettlebell Towel Curl
3 Sets
8-12 Reps
3B
Suitcase Carry
3 Sets
1 mins
4A
Sit Up
3 Sets
25 Reps
4B
Knee Raise (Captain's Chair)
3 Sets
5 Reps
Day 4
1
Snatch (Kettlebell)
1 Set
20-30 mins
2
Kettlebell Swing
1 Set
20-30 mins