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
How progression works
DropSet 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 |
Source: Generic single-kettlebell full-body template.
DropSet 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 DropSet
Training-max calculation, AMRAP tracking, automatic progression, plate calculator and rest timers — the whole program, ready to log.
