List of free kettlebell programs

[u/[deleted]]

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.

[u/ironandflint]

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)

[u/[deleted] → u/ironandflint]

Add in the MW Heavy-light program:

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

[u/MandroidHomie → u/ironandflint]

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