Calisteniapp / Kettlebell - Fullbody Hypertrophy
Kettlebell - Fullbody Hypertrophy: your step-by-step plan.
With this program we will work the whole body with the aim of gaining strength and hypertrophy, as well as learning the technique of the different exercises. Using the added weight of the kettlebell or kettlebell, you will try all kinds of exercises that will increase in difficulty as the program progresses.
Available in Calisteniapp for iOS and Android.
Explore my path
Objective
Gain strength and hypertrophy throughout the body using kettlebell workouts and learning a variety of exercises.
- Frequence
- See program guidance
- First session duration
- 30 min
- Program
- 12 estimated weeks
01 / Requirements
Required prerequisites
Necessary equipment
For this program you will need Kettlebell. Leave room to practise the movements.
02 / Program
Build your path.
Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.
Week 1–3Basic exercises and general conditioning
What you will practise
In this first phase, you will build the foundation of the program. You will work on fundamental patterns such as the hip hinge, the squat, pushes, and pulls, with the goal of conditioning the entire body and starting to gain strength and hypertrophy progressively. Even though these are the simplest exercises in the plan, this is where learning solid technique matters most. The Kettlebell deadlift, Kettlebell squat, and Kettlebell row will help you develop your glutes, legs, back, and core, while the Kettlebell chest press and Kettlebell shoulder press will begin to strengthen your chest, shoulders, and triceps.
Week 4–6Technical mastery
What you will practise
In this phase, you begin to consolidate your technique and introduce variations that require more control and stability. We continue reinforcing the basic patterns from the previous phase, but now with greater technical intent and with exercises such as Kettlebell back lunges and Kettlebell hip halo, which add unilateral work, coordination, and control of the pelvis and hips. Kettlebell back lunges are especially useful for developing the quadriceps, glutes, and knee stability; take a sufficiently long step, keep your trunk steady, and distribute your weight well so you do not lose balance.
Week 7–9Intensity and volume increase
What you will practise
In this third phase, both intensity and training volume clearly increase. You are no longer just aiming to execute well, but to tolerate more repetitions, more sets, and more demanding movements without losing quality. The Kettlebell squat and Kettlebell deadlift remain pillars for stimulating the legs and posterior chain, but now more demanding progressions come in, such as the One arm kettlebell row, Explosive kettlebell deadlift, and Walking lunges with kettlebell. This makes unilateral work, core stability, and the ability to generate force dynamically even more important.
Week 10–12Advanced hypertrophy
What you will practise
In this final phase, you will focus on mastering the most advanced exercises and getting the most out of the full-body hypertrophy stimulus. The volume remains high, but now the technical complexity also increases with movements such as Kettlebell thrusters and Kettlebell snatch. The thruster combines a squat and an overhead press in a single sequence, so it demands leg power, core stability, and coordination between the lower and upper body. The snatch, meanwhile, requires an explosive pull and a solid lockout overhead; try to keep the kettlebell close to the body during the ascent and avoid hitting the forearm by guiding the turnover with control.
Estimated end of the plan
Choose a valid date to preview your plan.
This date reflects the planned duration, not a guaranteed date for completing Kettlebell - Fullbody Hypertrophy. Your progress may take additional weeks.
03 / Calisteniapp
Your first session, step by step.
Here is the first session of the program, so you have a reference for how the sessions are structured.
Estimated duration of 30 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.
The exercises you will discover.
Every movement that appears at least once across the program.
Kettlebell row
Kettlebell two-handed biceps curl
Kettlebell high pull
Kettlebell deadlift
Kettlebell chest press
Kettlebell femoral bridge
Kettlebell squat
Kettlebell half get up
Kettlebell shoulder press
Kettlebell shoulder halo
Kettlebell swing
Squat and kettlebell press
Kettlebell back lunges
Kettlebell hip halo
Kettlebell atomic crunch
One arm kettlebell row
Explosive kettlebell deadlift
Walking lunges with kettlebell
Kettlebell thrusters
Kettlebell snatch
Understand the reason behind each step.
- It is designed for beginners and intermediates.
- We will work with 3 weekly routines and a 4th extra routine in case you want to add another day.
- The routines will last between 40 minutes and an hour and a quarter.
- Use intermediate rest times between 1' and 2:30, which you can adjust depending on how difficult the routine is for you.
They train with Calisteniapp.
App reviews already published on our website. These are not specific to this program.
The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
From “one day” to your first session.
Download Calisteniapp on your phone.
Find Kettlebell - Fullbody Hypertrophy and check its access options.
Review the terms shown in the app and start the first phase.
If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.
Before you start.
Is it mandatory to do the reinforcement routine?
No, only if you want to add an extra day of training or if you notice that you are stuck and need extra work.
What rest times to use?
We recommend using intermediate breaks of between 1' to 2'30". If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.
What requirements must I meet to be able to do this program?
You can adjust the weight of the kettlebell, so you can do it even if you are a beginner.
Every step counts.
Start with preparation. Follow the path. Give your progress time.
Available in Calisteniapp for iOS and Android.