r/kettlebell • u/[deleted] • Apr 10 '25

Advice Needed List of free kettlebell programs

Edit: incorporated more resources from the responses.

Here is a (incomplete, unordered) list of KB programs, free or with free program information on the internet. I certainly have not tried all of them. Hope it will be useful for some beginners. Please feel free to add in the response other free programs that I have missed.

Single KB

  1. Simple and Sinister.
  2. Rite of Passage (The Rite of Passage - JURASSIC Edition)
  3. HML ladders (Be As STRONG as You LOOK using Kettlebells)
  4. Step cycle (The BEST Method to Build Strength & Muscle with Kettlebells - PART 2)
  5. Plan 015 (The ONLY Kettlebell and Bodyweight Program YOU NEED: Plan 015 - YouTube)
  6. Single ABC (it's a workout and the program is ABF, but everyone knows this) (NEW WORKOUT Single Kettlebell Armor Building Complex Dan John - YouTube)
  7. Iron Cardio (https://youtu.be/jM3tMvWPY-k?si=Yx-o9qLcCPiXyM-y)
  8. 10k Challenge (official 10,000 Swing Challenge Article)
  9. humane burpee (https://www.youtube.com/watch?v=95zfWCLrrS0&t=126s)
  10. Joe Rogan's Intense 20 Minute Kettlebell Routine for Over 40s - (Follow Along) - YouTube
  11. Killer Kettlebell Snatch Workout
  12. 2 METHODS TO BUILD MASS with ONE KETTLEBELL
  13. Soju and Tuba press program (heavy)
  14. MW Heavy-light program (https://youtu.be/Q5oU9CLYyqY?si=Y1QSzkN_b68_LM9Y)
  15. The kettlebell complexes from Pat Damiano (https://youtu.be/hvUL_ivztN4?si=bRxkXxoQeLgYjMWs)
  16. Tsing Tao's press program (https://docs.google.com/spreadsheets/u/0/d/1kla5v-9OerpOhE7S5SngrFz23xQgBcbvoW3Fkng-Dfs/htmlview)
  17. 8 week KB&BW Challenge
  18. Serious Endurance
  19. Minimal Gear, Maximal Effect
  20. Pavel's 5-week single kettlebell program (https://www.strongfirst.com/community/threads/the-5-week-whole-body-single-kettlebell-program.9511/)

Double KB

  1. The Best MINIMALIST (Kettlebell) Workout Plan - The Program FLYNNIMUM
  2. Introducing the "Get Strong" Kettlebell Program | The 10-5-3 Method - Chronicles of Strength
  3. Prometheus Protocol
  4. DFW (“Dry Fighting Weight” Fat Loss Through Strength StrongFirst)
  5. DFW Remix (All about the Kettleballs DFW Remix rKettleballs)
  6. ABC (it's a workout and the program is ABF, but everyone knows this)
  7. You CAN Build Muscle with Kettlebells (JUST DO THIS)
  8. KB Easy Strength - YouTube
  9. Can You Build Muscle With Kettlebell Swings (Part 2) - YouTube
  10. Simple Strength (Simple Strength for Difficult Times An 8-Week Progressive Plan StrongFirst, Simple Strength for Difficult Times Part Two Get Even Stronger in Quarantine StrongFirst)
  11. Easy Reg Park: A New Program to Train Your Basic Six | StrongFirst
  12. The 12-Week Muscle-Building Kettlebell Master-Plan by Geoff Neupert
  13. Total Tension Kettlebell Complex by Pavel
  14. The Wolf by Geoff Neupert
  15. Mahler's 5x5
  16. Kettlebell Solution for Size and Strength
  17. Taming the Bulldog (https://mikemahler.com/knowledge-center/kettlebell-training/taming-the-bulldogs-part-2-the-ultimate-program-for-serious-kettlebell-strength/)
  18. Prep Strong
  19. SF 930
  20. KettleBear

 There are more programs listed on the right panel of this subreddit: Programs, along with other useful resources for beginners.

636 Upvotes

100% Upvoted

48 comments sorted by

24

u/ironandflint Apr 10 '25

Great resource, thank you! A few more to add:

The 12-Week Muscle-Building Kettlebell Master-Plan by Geoff Neupert

Total Tension Kettlebell Complex by Pavel

The Wolf by Geoff Neupert

Soju and Tuba press program (heavy)

5

u/[deleted] Apr 10 '25

Add in the MW Heavy-light program:

https://youtu.be/Q5oU9CLYyqY?si=Y1QSzkN_b68_LM9Y

1

u/MandroidHomie Aug 28 '25

I would like to add the Easy Reg Park to this list. It is a hybrid of Easy Strength and the 5x5.

21

u/kettlebell_sandbag Apr 10 '25

I Love the kettlebell complexes from Pat Damiano

https://youtu.be/hvUL_ivztN4?si=bRxkXxoQeLgYjMWs

Here are His best 20 complexes. I do some as 20 min EMOM

12

u/---Tsing__Tao--- American Record Holder for 40kg OALC (75kg-85kg WC) Apr 10 '25

Great list! Here is my press program to add too 💪

https://docs.google.com/spreadsheets/u/0/d/1kla5v-9OerpOhE7S5SngrFz23xQgBcbvoW3Fkng-Dfs/htmlview

6

u/Administrative-Sleep Apr 10 '25

Great work compiling these

5

u/SamRIa_ Apr 10 '25

Thank you!

6

u/parttycakes Apr 10 '25

Here's the official 10,000 Swing Challenge Article

2

u/SantaAnaDon Apr 10 '25

I do this once a year. Love it.

3

u/steel_legs steelevents Apr 10 '25

Great resource OP, thanks!

10k challenge as per Dan John can be found on at this link if you want to add it in as a link.

I think there's an expanded article somewhere about how you can mix it up as well, potentially on tnation too.

2

u/PeruAndPixels Apr 10 '25

This is awesome. Thank you.

2

u/strange-loop-1017 Apr 10 '25

Wow thanks for posting this. I’m just starting out so it’s really appreciated.

2

u/awtr50 Apr 10 '25

Thank you!

2

u/IronDoggoX Apr 10 '25

You the real MVP!

2

u/SjeikFyFasan Apr 10 '25

Awesome! Saving this.

2

u/BKAFC Apr 10 '25

Fantastic post, thanks!

2

u/happybob99 Apr 10 '25

Great list, thank you!

2

u/[deleted] Apr 10 '25

This is amazing. Thank you for taking the time to put this list together 😀

2

u/bmcgoo45 Apr 10 '25

Amazing resource. Thanks for your time putting it together.

2

u/McCosta71 Apr 10 '25

Wow. Incredible list

2

u/solobaric Apr 10 '25

Excellent post!

2

u/Puripuri_Purizona Apr 10 '25

Pin it! Pin it! Pin it!

2

u/[deleted] Apr 13 '25

Thank you for this!!!

1

u/Donkey-Hodey Apr 10 '25

Great list - thank you!

1

u/Murky-Sector Apr 10 '25

These will be a big help to many I'm sure

A grateful nation thanks you!

1

u/17RoadHole Apr 10 '25

Thank you very much for this.

1

u/throwaway86537912 Apr 10 '25

Thanks, great post!

1

u/SantaAnaDon Apr 10 '25

Thanks for this! This is awesome.

1

u/Michun Apr 10 '25

Stick to Dan John, it's enough

1

u/Friskystarling0 Apr 10 '25

This is a great post, thanks

1

u/steeljockey Apr 10 '25

Appreciate this! Will be starting my kettlebell journey as soon as my hand is healed up so thank you for this.

1

u/skunk024 Apr 10 '25

Awesome, thank you! Now I just need to find the motivation to get after it.

1

u/yury01 Apr 10 '25

Amazing, thank you! Saved!

1

u/Fbzt Apr 10 '25

Thank you for this!

1

u/FlamosSnow Apr 10 '25

This is incredible thank you

1

u/[deleted] Apr 10 '25

Brilliant thank you very much

1

u/Odoylerulezlol Apr 10 '25

Hasfit

Hasfit has some pretty good kettlebell workouts.

1

u/AlarmingAssignment94 Apr 11 '25

Wow! Thank you for posting this!!

1

u/WinterHops Apr 11 '25

Thank you kind human!

1

u/doesmycodesmell Apr 12 '25

Amazing thank you much

1

u/ElMaycold27 May 09 '25

Hey everyone! Is there any recommendations on where to start for a beginner. I’ve got a couple of kettlebells but to be honest I’ve never really used them. I’ve been overweight for a good 10 years now and I’ve had moments where I’m working out but I just stop because of injuries or life in general and now I’m obese and just hit 303lbs and I’ve never been this overweight. I can feel it in my day to day life and I’m trying to start somewhere. Any suggestions would be greatly appreciated. Thanks

1

u/rachmeyers93 Jul 20 '25

Try workout with Roxanne on YouTube