kettlebell-training

Easy Muscle

Schedule A

- Double Clean&Press 10RM

- 3x week, 20' to 30' autoregulated

- After main working sets: 3 to 5 sets of 5 to 8 reps of another lift (squat, row/chinups)


- Phase 1: 4 weeks
    Reps: d1 x5, d2 x6, d3 x4
    Weekly RPE: w1 7, w2 8, w3 8.5, w4 9


- Phase 2: 4 weeks
    Reps: d1 x6, d2 x7, d3 x5
    Weekly RPE: w1 7, w2 8, w3 8.5, w4 9

Schedule B

- Double Clean&Press 5RM
- Double Front Squat 10RM
- Chins/Dips or Renegade Rows/Pushups 10RM

- Session A (35'): Double Clean&Press 15', 5' rest, Double Front Squat 15'
- Session B (20'): ChinUps / Dips (or Renegade row / Pushups), superset for 20'

- 3x week (A/B/A, B/A/B) or 4x week (A/B1/A/B1-repeat)


- Phase 1: 4 weeks
    Reps A c&p: d1 x2, d2 x3, d3 x1
    Reps A fsq: d1 x4, d2 x5, d3 x6
    Reps B: d1 x5, d2 x6, d3 x4
    Weekly RPE: w1 7, w2 8, w3 8.5, w4 9


- Phase 2: 4 weeks
    Reps A c&p: d1 x3, d2 x4, d3 x2
    Reps A fsq: d1 x5, d2 x6, d3 x7
    Reps B: d1 x6, d2 x7, d3 x5
    Weekly RPE: w1 7, w2 8, w3 8.5, w4 9

Schedule C

- 2H Swing 10RM
- Chins/Dips or Renegade Rows/Pushups 10RM

- Session A and B 20'

- 3x week (A/B/A, B/A/B) or 4x week (A/B1/A/B1-repeat)


- Phase 1: 4 weeks
    Reps A swing: d1 x5, d2 x6, d3 x4
    Reps B: d1 x4, d2 x5, d3 x6
    Weekly RPE: w1 7, w2 8, w3 8.5, w4 9


- Phase 2: 4 weeks
    Reps A swing: d1 x6, d2 x7, d3 x5
    Reps B: d1 x5, d2 x6, d3 x7
    Weekly RPE: w1 7, w2 8, w3 8.5, w4 9