Two Bells
Eight weeks on a matched pair: front squats, presses and rows with both hands loaded. Four days, higher reps.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- Two matched kettlebells and floor space. One bell will get you through — every two-bell movement names its one-bell version — but the plan was built for the pair.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Upper A
- Two-Arm Kettlebell Press or One-Arm Kettlebell Press 4 × 10
- Renegade Row or One-Arm Kettlebell Row 3 × 6 each
- Push-up 3 × 15
- Plank 3 × 45 sec
Two bells racked means one on each forearm, elbows tight to the ribs. Renegade rows: feet wide, hips level, push the floor away with the resting arm.
Day 2 Lower A
- Double Kettlebell Front Squat or Goblet Squat 4 × 12
- Kettlebell Dead Clean 3 × 10 each
- Walking Lunge 3 × 12 each
- Dead Bug 3 × 12
Cleans land the bells on your forearms, not in your hands. Stop the set the moment that changes.
Day 3 Upper B
- Kettlebell Push Press 4 × 8 each
- One-Arm Kettlebell Row 4 × 12 each
- Kettlebell Floor Press 3 × 12 each
- Side Plank 3 × 30 sec each side
Push press: dip with the knees, drive with the legs, and the arm only finishes it. Ninety seconds between sets.
Day 4 Lower B
- One-Arm Kettlebell Swing 4 × 15 each
- Goblet Squat 4 × 20
- Single-Leg Deadlift 3 × 12 each
- Glute Bridge 3 × 15
The long day. Twenty squats is a breathing exercise as much as a leg one — one bell is plenty for it.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
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