Kettlebell Push Pull Leg Workout Program (with PDF)

The fusion of strength, balance, and functional movement is vital for achieving physical robustness and overall well-being in fitness. Kettlebell exercises combine strength training, functional fitness, and full-body engagement.

Our routine is a carefully designed 6-day push-pull leg kettlebell workout routine aimed at sculpting muscles, fostering strength, and promoting optimal physical conditioning.

This regimen revolves around the PPL split, strategically targeting major muscle groups while focusing on balance and symmetry throughout the body. By integrating various kettlebell exercises into each session, participants engage in strength training, hypertrophy training, and functional training beyond traditional resistance training.

Compound movements are central to this regimen, engaging multiple muscle groups simultaneously for optimized efficiency and results. Through a combination of push exercises like kettlebell presses, pull exercises such as rows, and leg exercises including squats and lunges, participants undertake a fitness journey addressing every aspect of their physique.

6 Day Kettlebell Push Pull Leg Workout Routine

In this workout program, we focus on a balanced PPL workout routine, by addressing all major muscle groups equally, participants foster symmetrical strength and muscular development.

You will need to continually challenge your body by gradually increasing the intensity, volume, or complexity of exercises over time. This deliberate progression stimulates sustained growth and improvement. You can unlock new strength, endurance, and physical resilience levels by pushing limitations.

Proper alignment, range of motion, and execution should be prioritized to mitigate the risk of injury and maximize the effectiveness of each movement. By maintaining strict form and technique, you can maximize muscle engagement and minimize stress on joints and connective tissues, ensuring safe and efficient workouts.

Day -1: Push Day

1. Kettlebell Chest Press- 3 sets of 10-12 reps
2. Kettlebell Incline Chest Press- 3 sets of 10-12 reps
3. Kettlebell Push Press- 3 sets of 10-12 reps
4. Kettlebell Lateral Raise- 3 sets of 10-12 reps
5. Kettlebell Triceps Extensions- 3 sets of 10-12 reps
6. Kettlebell Tricep Kickback- 3 sets of 10-12 reps

Day-2: Pull Day

1. Kettlebell Swing- 3 sets of 10-12 reps
2. Kettlebell Rows- 3 sets of 10-12 reps
3. Kettlebell Upright Rows- 3 sets of 10-12 reps
4. Kettlebell Halos- 3 sets of 10-12 reps
5. Kettlebell Biceps Curls- 3 sets of 10-12 reps
6. Kettlebell Shrugs- 3 sets of 10-12 reps

Day-3: Legs and Abs

1. Double Kettlebell Front Rack Squat- 3 sets of 10-12 reps
2. Kettlebell Deadlifts- 3 sets of 10-12 reps
3. Kettlebell Split Squats- 3 sets of 10-12 reps
4. Kettlebell Lunges- 3 sets of 10-12 reps
5. Kettlebell Calf Raises- 3 sets of 15-20 reps
6. Kettlebell Russian Twists- 3 sets of 10-12 reps

Day-4: Push Day

1. Kettlebell Alternating Chest Press- 3 sets of 10-12 reps
2. Kettlebell Chest Fly- 3 sets of 10-12 reps
3. Kettlebell Windmill- 3 sets of 10-12 reps
4. Turkish Get-Ups- 3 sets of 6-12 reps
5. Kettlebell Arnold Press- 3 sets of 10-12 reps
6. Kettlebell Skull Crushers- 3 sets of 10-12 reps

Day – 5: Pull Day

1. Kettlebell Deadlift- 3 sets of 10-12 reps
2. Kettlebell Swings- 3 sets of 10-12 reps
3. Kettlebell Halos- 3 sets of 10-12 reps
4. Kettlebell Rows- 3 sets of 10-12 reps
5. kettlebell Pullover- 3 sets of 10-12 reps
6. Kettlebell Horn Curls- 3 sets of 10-12 reps

Day- 6: Legs and Abs

1. Kettlebell Sumo Squats- 3 sets of 10-12 reps
2. Kettlebell Split Squats- 3 sets of 10-12 reps
3. Kettlebell Reverse Lunges- 3 sets of 10-12 reps
4. Single Leg Deadlift- 3 sets of 10-12 reps
5. Calf Raises- 3 sets of 15-20 reps
6. Kettlebell Dead Bug- 3 sets of 10-12 reps

Day- 7: Rest

Kettlebell Push Pull Leg Workout Plan PDF

Download our 6-day kettlebell PPL workout program PDF and print it for future reference, and start building your dream physique from the comfort of your home.

Don’t miss:

Advanced Kettlebell Workout Program
Kettlebell Workout Program for Strength
Kettlebell Workout Routine for Women
Kettlebell Workout Routine for Beginners
Kettlebell Workout Program for Seniors

The Bottom Line

This 6-day push-pull leg kettlebell workout routine is a comprehensive approach to fitness that goes beyond mere physical activity. It emphasizes integrating strength, balance, and functional movement, aligning with the body’s natural mechanics for optimal performance.

By focusing on the movements listed in this program and, steadily improving, and working on all your muscles properly, you can build a strong physique at home.

With compound kettlebell movements and progressive overload, individuals can unlock their body’s potential and achieve lasting results.