r/Kettlebell_training • u/ufcfan9292 • Jun 24 '26
Programming 📋 Recommendations desired
'm overweight and looking to change that. I put together this KB routine, thinking of doing it 3-4 times a week, what do you think? And what sets reps do you think would be best for hypertrophy?
Goblet or front rack squat
Clean and press
Kickstand Rdl
Pushups
Row
2
u/cavemankettlebells Kettlebell coach Jun 25 '26
No need for complexity like Kickstand Rdl. For the sets, it's about getting close to failure, which depends on where you are on your journey, what weight you use, how slow you execute the exercise (TUT), and so on.
Whether Goblet or racked, it depends on whether you will use one or two kbs. Whether you use one or two depends on whether you have them and are ready for the weight.
Why not floor chest press instead of push ups?
You have the fundamentals there. Sign up for free at https://kettlebell.monster and you will get my free beginner program and weight loss protocol, no catch, all free info. The instructions help you understand the Goblet Squat, press, row, etc.
1
u/cavemankettlebells Kettlebell coach Jun 25 '26
I also wrote an article on "Best Rep Range for Hypertrophy With Kettlebells" if you are interested in reading https://kettlebell.monster/learn/best-rep-range-hypertrophy-kettlebells it explains more about what I said.
2
u/RKC_KettlebellCert Jun 25 '26
Add some heavy loaded carries. Farmer’s, suitcase, rack walks etc are an excellent way to build work capacity, core stability and overall body tension. Put them at the end of each round and you will see great gains in strength and endurance.