Build Muscle Recommended program

Kettlebell Muscle Builder

Build muscle with one kettlebell or a pair: goblet squats, Romanian deadlifts, floor presses, rows and overhead presses in the muscle-building range, plus swings for strong glutes.

10exercises

40min

21sets

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Start workout

Training flow

Warm-up 2 exercises

Arm Circles

1 sets 30s Shoulders

rest 10s

Standing Hip Circles

1 sets 10 reps Glutes

rest 15s

Main 6 exercises

Kettlebell Goblet Squat

3 sets 10-12 reps Quadriceps

rest 75s

Kettlebell Romanian Deadlift

3 sets 8-10 reps Hamstrings

rest 75s

Kettlebell Floor Press

3 sets 8-12 reps Chest

rest 60s

Kettlebell Bent-Over Row

3 sets 10-12 reps Upper Back

rest 60s

Kettlebell Overhead Press

3 sets 8-10 reps Shoulders

rest 60s

Kettlebell Swing

2 sets 15 reps Glutes

rest 60s

Cool-down 2 exercises

Standing Hamstring Stretch

1 sets 30s Hamstrings

rest 10s

Cross-Body Shoulder Stretch

1 sets 30s Shoulders

rest 10s