Kettlebell – advanced, 8 weeks

Build muscleAdvanced8 weeks4 sessions/week

Three kettlebell sessions a week for those who master the swing, get-up and press: one strength session, one conditioning session and one advanced full-body session, plus a longer walk. Eight weeks, the last one a deload. Everything works with one kettlebell, but two weights – a lighter and a heavier – make it easier to adjust the load.

Progression

With one kettlebell you increase the load in other ways than with a barbell: more reps, more sets, shorter rests or a slower eccentric phase. Weeks 1–4 at RIR 2, weeks 5–7 one extra set on the first two exercises and RIR 1. When the top of the rep range feels easy in every set, it is time for the next weight.

Bottoms-up and get-up

Both demand control more than strength. Take a lighter weight than you think and prioritise a stable grip and a straight wrist.

What the weeks look like

Week 1–4

MondayKettlebell strengthBlock 1 · RIR 2

WednesdayKettlebell conditioning

FridayKettlebell – advancedBlock 1 · RIR 2

SaturdayPower walk 45 minWalk or bike

Week 5–7

MondayKettlebell strengthBlock 2 · +1 set on the first two exercises · RIR 1

WednesdayKettlebell conditioningShorter rests if you can: 30 s

FridayKettlebell – advancedBlock 2 · +1 set on the first two exercises · RIR 1

SaturdayPower walk 45 minWalk or bike

Week 8

MondayKettlebell strengthDeload: half the sets

WednesdayPower walk 40 minEasy walk instead of the conditioning session

FridayKettlebell – advancedDeload: half the sets

Run the program in Passboken

Get the app, pick the program and tap Start – the workouts are placed in your calendar and can be moved. Free, no ads.

GET IT ONGoogle Play DOWNLOAD ON THEApp Store THE SAME APP ON THE WEBOpen the web app

Sources and further reading are in the app under Learn. Passboken gives general advice and does not replace a doctor or dietitian. · Updated 2026-10-26