Program Description
Strength, endurance
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length6 weeks
- Time Per Workout30 minutes
- CreatedFeb 13, 2024 06:22
- Last EditedJun 18, 2025 08:16

Summary
Unleash your inner superhero with the Superman program! Over the course of 6 weeks, this dynamic 4-day-a-week plan focuses on kettlebell movements to build strength, power, and endurance. Each session is designed to challenge your full body, with exercises like Kettlebell Swings and Clean & Presses that target major muscle groups. Perfect for those looking to elevate their fitness game, this program will help you achieve impressive results while honing your lifting skills. Get ready to soar!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
-
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
2
6
1
5 reps
5 reps
5 reps
50%
65%
90%
90%
2
Kettlebell Clean & Press
3
3
3
3 reps
5 reps
7 reps
65%
65%
65%
3
Kettlebell Press
2
2
2
3 reps
5 reps
10 reps
65%
65%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
4
5 reps
5 reps
5 reps
50%
65%
90%
2
Kettlebell Clean & Press
1
1
2
2
10
2 reps
3 reps
2 reps
3 reps
1 reps
50%
50%
65%
65%
100%
Week 1
1 / 6 Weeks
Day 3
1
Kettlebell Swing2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
90%
2
Kettlebell Clean & Press3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%
Day 4
1
Kettlebell Swing1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 2
1
Kettlebell Swing1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
50%
65%
90%
2
Kettlebell Clean & Press1 Set
1 Set
2 Sets
2 Sets
10 Sets
2 Reps
3 Reps
2 Reps
3 Reps
1 Reps
50%
50%
65%
65%
100%
Day 1
1
Kettlebell Swing2 Sets
2 Sets
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
90%
-
2
Kettlebell Clean & Press3 Sets
3 Sets
3 Sets
3 Reps
5 Reps
7 Reps
65%
65%
65%
3
Kettlebell Press2 Sets
2 Sets
2 Sets
3 Reps
5 Reps
10 Reps
65%
65%
50%