Last Updated on 14 August 2026 by Greg Brookes
A kettlebell workout split is simply the way you divide your training across the week. The best split is not the most complicated one. It is the one that gives you enough training stimulus while still allowing you to recover and stay consistent.
For kettlebell training, I generally use 3 broad structures: full body, upper/lower, and push/pull/legs.
Each can work well, but they suit different schedules and training goals. Below I’ll show you how each split works, how many days it usually requires and what a practical kettlebell week can look like.
Start With the Number of Days You Can Actually Train
Do not choose a 6-day Push/Pull/Legs split because it looks advanced if you can realistically train only 3 or 4 days each week.
A good training split should fit your life first. Once you know how many sessions you can sustain, you can choose the structure that distributes your exercises and recovery most effectively.
Consistency beats complexity.
| Split | Typical Frequency | Best Suited To | Main Advantage |
|---|---|---|---|
| Full Body | 3 days | Beginners, general fitness, limited time | Train the major movement patterns several times each week |
| Upper / Lower | 4 days | Strength and muscle-focused training | More volume per area while keeping regular recovery days |
| Push / Pull / Legs | 6 days | Experienced trainees who want higher weekly volume | More focused sessions for individual movement groups |
Which Kettlebell Split Should You Choose?
1. Full-Body Kettlebell Split
The full-body split is the simplest and, for many people, the most useful kettlebell training structure.
You train the major movement patterns in each session and then allow a recovery day before repeating. This makes it especially suitable for beginners, general fitness and anyone who wants to train 3 times per week.
Example Full-Body Kettlebell Workout
Hip hinge / power
Upper-body pull
Knee-dominant lower body
Upper-body push
A simple starting prescription is 3 sets of each exercise, using a repetition range that allows you to maintain good technique. You can rotate exercises between sessions rather than repeating exactly the same workout every time.
Two-Handed Swing
Single-Arm Row
Reverse Lunge2. Upper / Lower Kettlebell Split
An upper/lower split separates the week into upper-body and lower-body sessions. A common 4-day structure trains each area twice per week.
This gives you more room within each workout to add exercise volume without needing a 6-day schedule.
Upper Body Day
Vertical push
Horizontal pull
Horizontal push, scalable from elevated to full Push Ups
Vertical pull
Lower Body Day
Knee-dominant strength
Hip hinge
Single-leg strength
Grip, trunk and gait
3. Kettlebell Push / Pull / Legs Split
A Push/Pull/Legs split, often shortened to PPL, divides training according to movement function rather than simply upper and lower body.
The usual 6-day version repeats the 3 sessions twice each week. That makes it a higher-frequency option and better suited to experienced trainees who deliberately want more weekly training volume.
Push Day
Vertical push
Horizontal push, scalable from elevated to full Push Ups
Bodyweight horizontal push
Optional direct arm work
Pull Day
Horizontal pull
Pull + trunk stability
Ballistic upper-back movement
Vertical pull
Legs Day
Squat pattern
Hip hinge
Single-leg strength
Single-leg hinge
Best Kettlebell Split for Different Goals
Can You Use a 5-Day Kettlebell Split?
You can, but I would not force a special 5-day structure simply because 5 days are available.
A better approach is usually to start from an established split and use the fifth day for a specific purpose. For example, you could use an upper/lower split across 4 days and make the fifth session lighter conditioning, carries, mobility or technique work.
That keeps the main strength structure easy to understand while still giving you an extra training day.
How to Build Your Own Kettlebell Weekly Split
Related Kettlebell Training
Frequently Asked Questions
What is the best kettlebell workout split?
For most beginners and people training 3 days per week, a full-body split is the simplest choice. Upper/lower works well across 4 days, while Push/Pull/Legs is better suited to experienced trainees who genuinely want to train 6 days.
Can you do an upper/lower split with kettlebells?
Yes. A common structure is upper body on Monday and Thursday and lower body on Tuesday and Friday. For complete upper-body pulling, you may also want Pull Ups or a cable pulldown alongside your kettlebells.
Can you do Push/Pull/Legs with kettlebells?
Yes. Kettlebells can cover most of the Push, Pull and Legs movements, although a separate vertical pulling exercise such as Pull Ups can make the Pull day more complete.
Is a 3-day kettlebell workout enough?
Yes. Three full-body sessions per week can provide plenty of training when the programme covers the major movement patterns and progresses the exercises, repetitions or loads over time.
What is a good 4-day kettlebell split?
An upper/lower split is a straightforward 4-day structure: Upper on Monday and Thursday, Lower on Tuesday and Friday, with the other days available for recovery or lighter activity.
Should I train kettlebells every day?
You do not need to. Training frequency should reflect the intensity and volume of your sessions, your experience and your recovery. More training days are useful only when they improve the programme rather than simply adding fatigue.
Thanks Greg,
I like to use KB for my workout plan, it’s well great organized. I definitely use this for my class