Hypertrophy, or muscle growth, is the result of progressive resistance training. A push-pull-legs split is an effective way to achieve hypertrophy because it allows for optimal muscle recovery, and a focus on progressive overload. The 5-day program outlined below will target each muscle group twice a week, allowing for optimal muscle recovery and growth.
5 Day Workout Split
Monday: Push Day
- Warm-up: 5-10 minutes of cardio, such as jogging or jumping jacks, followed by a dynamic stretching routine to increase blood flow to the muscles and prepare them for the workout.
- Kettlebell Military Press: 3 sets of 8-12 reps. The military press targets the shoulders and triceps. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Push Press: 3 sets of 8-12 reps. The push press targets the shoulders, triceps and chest. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Push Jerk: 3 sets of 8-12 reps. The push jerk targets the shoulders, triceps, chest, and legs. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Goblet Squat: 3 sets of 8-12 reps. The goblet squat targets the quadriceps, glutes, and hamstrings. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Swing: 3 sets of 8-12 reps. The kettlebell swing targets the glutes, hamstrings, and core. Start with a moderate weight and focus on proper form throughout the movement.
BRAND NEW! Updated fitness classic. Matte black powder coat finish provides a smooth and finished texture for enhanced grip and use with chalk. Each weight is easily identified by the colored band on the handle, and the tooled weight on each side. Handle and kettlebell size increase with the weight of each bell. Available from 10 to 100 lbs., making them suitable for a wide range of fitness classes and facilities. Solid cast iron. Sold individually. Racks available.
Tuesday: Pull Day
- Warm-up: 5-10 minutes of cardio, such as jogging or jumping jacks, followed by a dynamic stretching routine to increase blood flow to the muscles and prepare them for the workout.
- Kettlebell Bent-Over Row: 3 sets of 8-12 reps. The bent-over row targets the lats, upper back and biceps. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Pull-Up: 3 sets of 8-12 reps. The pull-up targets the lats, upper back, and biceps. If you are unable to perform pull-ups, you can use a resistance band or a pull-up assist machine.
- Kettlebell Pull-Through: 3 sets of 8-12 reps. The pull-through targets the glutes, hamstrings, and lower back. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell One-Arm Row: 3 sets of 8-12 reps. The one-arm row targets the lats, upper back, and biceps. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Deadlift: 3 sets of 8-12 reps. The deadlift targets the glutes, hamstrings, lower back, and core. Start with a moderate weight and focus on proper form throughout the movement.
Wednesday: Rest Day
- Take a break and recover. This is a good day to work on mobility and flexibility, which are important for injury prevention.
Thursday: Push Day
- Warm-up: 5-10 minutes of cardio, such as jogging or jumping jacks, followed by a dynamic stretching routine to increase blood flow to the muscles and prepare them for the workout.
- Kettlebell Military Press: 3 sets of 8-12 reps. The military press targets the shoulders and triceps. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Push Press: 3 sets of 8-12 reps. The push press targets the shoulders, triceps and chest. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Push Jerk: 3 sets of 8-12 reps. The push jerk targets the shoulders, triceps, chest, and legs. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Goblet Squat: 3 sets of 8-12 reps. The goblet squat targets the quadriceps, glutes, and hamstrings. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Swing: 3 sets of 8-12 reps. The kettlebell swing targets the glutes, hamstrings, and core. Start with a moderate weight and focus on proper form throughout the movement.
Friday: Pull Day
- Warm-up: 5-10 minutes of cardio, such as jogging or jumping jacks, followed by a dynamic stretching routine to increase blood flow to the muscles and prepare them for the workout.
- Kettlebell Bent-Over Row: 3 sets of 8-12 reps. The bent-over row targets the lats, upper back and biceps. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Pull-Up: 3 sets of 8-12 reps. The pull-up targets the lats, upper back, and biceps. If you are unable to perform pull-ups, you can use a resistance band or a pull-up assist machine.
- Kettlebell Pull-Through: 3 sets of 8-12 reps. The pull-through targets the glutes, hamstrings, and lower back. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell One-Arm Row: 3 sets of 8-12 reps. The one-arm row targets the lats, upper back, and biceps. Start with a moderate weight and focus on proper form throughout the movement.
- Kettlebell Deadlift: 3 sets of 8-12 reps. The deadlift targets the glutes, hamstrings, lower back, and core. Start with a moderate weight and focus on proper form throughout the movement.
BRAND NEW! Updated fitness classic. Matte black powder coat finish provides a smooth and finished texture for enhanced grip and use with chalk. Each weight is easily identified by the colored band on the handle, and the tooled weight on each side. Handle and kettlebell size increase with the weight of each bell. Available from 10 to 100 lbs., making them suitable for a wide range of fitness classes and facilities. Solid cast iron. Sold individually. Racks available.
Saturday and Sunday: Rest Day
- Take a break and recover. This is a good day to work on mobility and flexibility, which are important for injury prevention.
It’s important to note that this is just an example workout, and it’s important to consult with a certified personal trainer or medical professional before starting any new exercise program. The weight used for each exercise should be challenging, but manageable, and proper form should be maintained throughout the workout. As you progress and become stronger, gradually increase the weight and/or reps to continue challenging the muscles.
Proper nutrition is crucial for muscle growth. Eating a diet that is rich in protein will help repair and grow muscle tissue. Also, make sure to get enough rest, as the body grows and repairs muscle tissue during rest.
Wrap Up
In summary, The Perfect Push, Pull, Leg Kettlebell Workout for Hypertrophy (5-Day Program) is an effective way to achieve muscle growth. Remember to focus on consistency, progressive overload, proper nutrition, and rest. Consult with a certified personal trainer or medical professional before starting any new exercise program. Vary your exercises and incorporate different kettlebell sizes to keep challenging your muscles.
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