4 Day Kettlebell Upper/Lower Split Workout Routine (with PDF)

An upper-lower split is a type of workout routine that divides exercises into two main categories: upper body and lower body. In this split, you typically alternate between upper-body and lower-body workouts on different days of the week.  Whether you’re a man or woman, seeking to build muscle, improve endurance, or enhance overall fitness, this four-day kettlebell workout program suits your needs.

Our 4-day kettlebell upper/lower split routine incorporates a variety of functional movements and compound exercises to maximize results while promoting core stability and flexibility.

Through targeted strength training and progressive overload, our balanced workout routine ensures that every muscle group is engaged and challenged.

Our workout program prioritizes proper form to prevent injury and optimize performance, making this program suitable for individuals of all fitness levels. With an emphasis on recovery and adaptability, you can customize the intensity of each workout to suit your personal goals and capabilities.

4 Day Kettlebell Upper Lower Split Workout Routine

Our kettlebell upper-lower split program ensures all major muscle groups receive adequate attention and stimulation. You can effectively engage various muscle groups for balanced development and strength gains by targeting both the upper and lower body in separate sessions.

Additionally, splitting workouts into upper and lower-body sessions allows you to focus on specific muscle groups without over-burdening your body. This lets you concentrate on quality repetitions and exercises, maximizing efficiency during each session within the comfort of your home.

With our upper-lower split, you can train more frequently, as different muscle groups are worked on alternate days. This increased frequency can contribute to accelerated strength gains, muscle development, and overall progress.

And you can also provide each muscle group ample time for muscle recovery. This balanced approach to training helps prevent overtraining and reduces the risk of injury, promoting long-term adherence to the workout program.

Kettlebell exercises emphasize functional movements that mimic real-life activities and improve overall stability and coordination. Incorporating kettlebells into the upper-lower split routine helps you to develop functional strength that translates into better performance in daily tasks and sports activities.

Day-1: Upper Body

1. Kettlebell Alternating Chest press- 3 sets of 10-12 reps
2. Kettlebell Push Press- 3 sets of 10-12 reps
3. Kettlebell Alternating Rows- 3 sets of 10-12 reps
4. Kettlebell Curl to Press-3 sets of 10-12 reps
5. Single Arm Kettlebell High Pull-3 sets of 10-12 reps
6. Kettlebell French Press-3 sets of 10-12 reps
7. Kettlebell Russian Twists-3 sets of 10-12 reps

Day-2: Lower Body

1. Kettlebell Front Rack Squats-3 sets of 10-12 reps
2. Kettlebell Squat Swing-3 sets of 10-12 reps
3. Kettlebell Single Leg Deadlift-3 sets of 10-12 reps
4. Kettlebell Lunges-3 sets of 10-12 reps
5. Kettlebell Side Lunge-3 sets of 10-12 reps
6. Kettlebell Windmill-3 sets of 10-12 reps
7. Kettlebell Calf Raise-3 sets of 10-12 reps

Day-3: OFF

Day-4: Upper Body

1. Kettlebell Chest Fly-3 sets of 10-12 reps
2. Kettlebell Arnold Press-3 sets of 10-12 reps
3. Overhead Kettlebell Swing-3 sets of 10-12 reps
4. Kettlebell Lateral Raise-3 sets of 10-12 reps
5. Kettlebell Skull Crushers-3 sets of 10-12 reps
6. Kettlebell Horn Grip Curl-3 sets of 10-12 reps
7. Kettlebell Dead Bug-3 sets of 10-12 reps

Day- 5: Lower Body

1. Kettlebell Clean and Squat-3 sets of 10-12 reps
2. Kettlebell Deadlift-3 sets of 10-12 reps
3. Turkish Get-Up-3 sets of 10-12 reps
4. Kettlebell Sumo Squat-3 sets of 10-12 reps
5. Kettlebell Bulgarian Split Squat-3 sets of 10-12 reps
6. Kettlebell Bob and Weave-3 sets of 10-12 reps
7. Kettlebell Calf Raise-3 sets of 10-12 reps

Day 6 and 7: Rest

Kettlebell Upper/Lower Split Workout Program PDF

We’ve created a complimentary 4-day kettlebell upper/lower split workout routine template. Feel free to download the PDF for quick reference or print it out for future use.

Don’t  miss:

Kettlebell Full Body Workout Routine
Kettlebell Push Pull Leg Workout Program
Kettlebell Workout Routine for Beginners
Kettlebell Weight Loss Workout Plan
Kettlebell Circuit Workout Program

The Bottom Line

By integrating kettlebell training into your workout routine, you can substantially enhance your fitness journey. Our comprehensive 4-day kettlebell upper/lower split workout program equips you with the necessary exercises to boost strength, develop muscle, and enhance overall endurance.

Following this structured regimen and embracing the versatility of kettlebell exercises will set you on a trajectory toward building a more strong, healthier, and more resilient body. Consistency and dedication are pivotal in achieving your fitness goals. Seize the opportunity to challenge your limits and unlock your full potential through our 4-day kettlebell upper/lower split training.