Kettlebell Full Body
Also known as: kettlebell · kb · home · minimal equipment · conditioning · no barbell
Train the whole body with one or two kettlebells, three times a week. Swings and high pulls build the posterior chain and conditioning, goblet squats and clean & press cover legs and shoulders, and Turkish get-ups and carries add control and grip. Progress by adding reps across the range, then move up to a heavier bell.
Free during beta · auto progression, rest timers & PR tracking built in
What is Kettlebell Full Body?
One kettlebell, three sessions a week, the whole body every time. This kettlebell workout program is built around the movements the tool genuinely excels at: swings for the posterior chain and conditioning (four sets of 12–20), goblet squats for the legs, cleans flowing into shoulder presses for power and pressing strength, gorilla rows and high pulls for the back, then Turkish get-ups and farmer's walks to finish — the two drills that quietly build shoulder stability, trunk strength and a crushing grip.
There is no split to manage and no exercise rotation to memorise: the same eight movements repeat each session, and your job is simply to do them a little better or a little more each time. That repetition is a feature. KB lifts are skill lifts — the hip snap on a swing and the smooth pull of a clean improve fast when you practise them three times a week.
Is Kettlebell Full Body right for you?
Made for anyone whose gym is a bell or two in the living room, a garage, or a park — minimal equipment, no barbell, no machines. It suits beginners who want strength and conditioning in one plan, and lifters in a busy season who want to hold onto muscle without commuting to a gym. It is not a max-strength program: if you can already press half your bodyweight overhead, a single bell will run out of runway and you should move to barbell work or heavier double-kettlebell training.
How progression works
Every weighted movement runs double progression inside its rep range — swings work 12–20, goblet squats, rows and high pulls 8–12, cleans and presses 5–8. Add reps across sessions, and when every set touches the top of its range, move up to the next bell and start again at the bottom. Because kettlebells jump in 4 kg steps, that rep climb is doing the real work between bell sizes. Durata's auto progression tracks each movement's range for you and calls the moment the heavier bell is earned, so nothing stalls silently. Get-ups stay at 2 sets of 3 per side — treat them as loaded practice, not a max attempt — and carries progress by distance or time before load.
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
Kettlebell Full Body — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Swing | 4×12–20 | 2:30 |
| Kettlebell Goblet Squat | 3×8–12 | 2:30 |
| Kettlebell Clean | 3×5–8 | 2:30 |
| Kettlebell Shoulder Press | 3×5–8 | 2:30 |
| Gorilla Row (Kettlebell) | 3×8–12 | 2:30 |
| Kettlebell High Pull | 2×8–12 | 2:30 |
| Kettlebell Turkish Get Up | 2×3 | 2:30 |
| Farmers Walk | 2×20 | 1:00 |
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Swing | 4×12–20 | 2:30 |
| Kettlebell Goblet Squat | 3×8–12 | 2:30 |
| Kettlebell Clean | 3×5–8 | 2:30 |
| Kettlebell Shoulder Press | 3×5–8 | 2:30 |
| Gorilla Row (Kettlebell) | 3×8–12 | 2:30 |
| Kettlebell High Pull | 2×8–12 | 2:30 |
| Kettlebell Turkish Get Up | 2×3 | 2:30 |
| Farmers Walk | 2×20 | 1:00 |
Full Body
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Swing | 4×12–20 | 2:30 |
| Kettlebell Goblet Squat | 3×8–12 | 2:30 |
| Kettlebell Clean | 3×5–8 | 2:30 |
| Kettlebell Shoulder Press | 3×5–8 | 2:30 |
| Gorilla Row (Kettlebell) | 3×8–12 | 2:30 |
| Kettlebell High Pull | 2×8–12 | 2:30 |
| Kettlebell Turkish Get Up | 2×3 | 2:30 |
| Farmers Walk | 2×20 | 1:00 |
Kettlebell Full Body — common questions
What size kettlebell should I start with?
A common starting point is 12–16 kg for men and 8–12 kg for women, chosen so you can swing it crisply for 15 reps. Ideally own two sizes: pressing and rows outgrow a bell far sooner than swings and squats do, so a lighter and a heavier bell covers the spread.
Can I run this with just one bell?
Yes — every exercise here is a single-bell movement. The trade-off is that one size will feel heavy for presses and light for swings at the same time. Manage that with the rep ranges: stay near the top of the range on the easy lifts and the bottom on the hard ones.
Is a kettlebell program enough to build muscle?
For a beginner, absolutely — squats, hinges, presses and rows near the top of an 8–20 rep range grow muscle the same way dumbbells do. The extra you get is conditioning: high-rep swing sets push your heart rate in a way sets of bench press never will.
How long does a session take?
Roughly 40–50 minutes for the eight movements. Swings and squats move quickly on short rests; give the cleans, presses and get-ups more recovery since they are skill-heavy. The get-ups alone deserve unhurried, deliberate reps.
What if I cannot do a Turkish get-up yet?
Learn it in pieces — many people spend a week or two on just the roll-to-elbow and half get-up with a light bell or even a shoe balanced on the fist. Until then, substitute a half get-up or a plank; the rest of the program works fine while you build the skill.
Source: Generic single-kettlebell full-body template.
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
Run Kettlebell Full Body in Durata
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
