3 workout days per week seems like a realistic goal for most lifters despite personal time restraints and individual goals.
Using a kettlebell as your main form of resistance for these 3 workouts can help you build explosive strength and lean muscle mass.
So, in this article, we’re going to design a 3 day kettlebell workout routine.
This is a workout routine that I would create for myself. As with all other workout routines on this website, it is simply a template and should be modified for your individual needs should you decide to begin a 3 day kettlebell workout routine.
There are several considerations you should take into account when individualizing a workout you find online to meet your needs including exercise selection, rep and set count, training frequency and more.
With all that said, let’s dive into what a 3 day kettlebell workout routine can look like.
3 Day Kettlebell Workout Routine Overview
This workout will require making it to the gym 3 days per week. There should be at least 1 rest day in between training sessions to allow for recovery.
The workout will be built around a full body workout style. Most movements will be compound exercises that are focused on building explosive strength.
Exercises are meant to be performed in a straight set fashion. This means you will perform all of the sets of an exercise prior to moving to the next exercise in the list.
Rest periods will be moderate in between sets. I would keep them between 75 seconds and two minutes.
Provided below is a weekly workout routine with 3 full body kettlebell workouts. Again, this is simply a template and workout days should be modified to meet the demands of your schedule and exercises should be tailored to your individual abilities.
3 Day Kettlebell Workout Weekly Routine
- Monday: Kettlebell Workout 1
- Tuesday: Rest or Other Form of Training
- Wednesday: Kettlebell Workout 2
- Thursday: Rest or Other Form of Training
- Friday: Kettlebell Workout 3
- Weekends: Rest or Other Form of Training
Kettlebell Workout 1
| Exercises | Set Range | Rep Range |
| Kettlebell Goblet Squat | 3 | 6-12 |
| Kettlebell Good Morning | 3 | 6-12 |
| Kettlebell Halo | 3 | 6-12 |
| Kettlebell Row | 3 | 6-12 |
| Kettlebell Turkish Get Up | 3 | 6-12 |
Kettlebell Workout 2
| Exercises | Set Range | Rep Range |
| Kettlebell Hang Clean | 3 | 6-12 |
| Kettlebell Jerk | 3 | 6-12 |
| Kettlebell Romanian Deadlift | 3 | 6-12 |
| Kettlebell Row | 3 | 6-12 |
| Kettlebell Windmill | 3 | 6-12 |
Kettlebell Workout 3
| Exercises | Set Range | Rep Range |
| Kettlebell Sumo Squat | 3 | 6-12 |
| Kettlebell Clean | 3 | 6-12 |
| Kettlebell Shoulder Press | 3 | 6-12 |
| Kettlebell Floor Press | 3 | 6-12 |
| Kettlebell Lunge with Rotation | 3 | 6-12 |
Final Thoughts on 3 Day Kettlebell Workouts
Kettlebell workouts are an awesome way to build explosive strength. They are a piece of equipment that has gained popularity in group fitness settings and can be used effectively in your personal workout routines.
3 day workout routines also allow you to accomplish a lot throughout the week. They are often seen as one of the most optimal training frequencies as they permit you to get all the benefits of strength training while also allowing you other days of the week to perform cardio or keep your life otherwise balanced.
A workout routine such as the one listed above can be utilized for as long as you wish. So long as you are having fun with your workouts, enjoying them, and making progress towards your goals, there’s no real reason to switch things up.
However, if you hit a plateau or get bored of your workouts, it may be time to find something new – whether that be an upper/lower split or bro split. Whatever you need to do to make your workouts exciting and fun again.
That said, consistency and progressive overload are needed to make progress in the gym. So, when you find a workout routine you think you will enjoy, try to stick with it for 4-8 weeks so you can gain all the benefits from that training style.
If you have any questions about making the most out of 3 day workouts, kettlebell workouts, or full body workouts, please leave a comment in the comments section below.