This is great advice! I follow a similar method, but instead of push, pull, legs, I break it up into 4 upper and lower workouts. Upper 1 focuses on horizontal pushing and pulling with accessory movements. Lower 1 focuses on quad dominant exercises and core with accessories. Upper 2 is vertical focused pushing and pulling with accessories. Lower 2 is hinge and core focused with accessories. Don't let calling them "upper" and "lower" days fool you, kettlebell and calisthenic movement patterns can work the full body, but the primary movement focus is on the upper or lower movements. A kettlebell swing is a full body movement, but I perform them on lower days. The same applies to rhe horizontal vs vertical movement patterns. Those patterns are the primary focus, but I'll often include lighter or accessory movements of the opposing patterns. Lastly, I increase the intensity each week, followed by a deload and reduction in volume after 4 weeks. Think 4 steps forward, 3 steps back. Thanks for the video!
I had to end up making a routine very similar to yours due to time limits. I wanted to ask what you feel about doing lower body with kettlebells one day a week and posterior chain once a week. Are you maintaining some size or is it just helping in maintaining strength and endurance ? Also, did you have to resort to double kettlebells ?
@@saiketbiswas8444 you could probably combine legs and posterior chain into a single day, especially since there's a lot of overlap with kettlebells. I pretty much ALWAYS use double kettlebells, rarely do I do singles except as warmups. You shouldn't have any issues maintaining or building mass as long as your nutrition is on point. Lately I've been doing a more full body routine where I focus on double kettlebell clean and jerk (long cycle) and then I finish my workout with a 10 minute circuit without resting. I'll do my long cycle workout, rest, then set a stopwatch and go for 10 minutes. My circuit consists of dips, chinups, pushups, and rows. I do this 3 times a week, Monday, Wednesday, Friday. On Tuesdays and Thursdays I've been adding burpees. I'll do a set of 10, then rest for 1 minute for 10 sets. My workouts don't break 30 minutes these days and that seems to work well for recovery. Kettlebells or calisthenics are great if you're trying to save time. My advice is pick a movement you want to focus on and base your workout around that, then add what you need for maintenance on the rest of your body. Like I said, right now I've been focusing on long cycle, so my workouts focus on that. If you want to focus on arms, program more arm exercises and add a few exercises for the rest of your body. If you want to focus on legs, perform more leg exercises and then throw in a few upper body movements. Some people will do a full body workout every session, but they will add more volume for a specific muscle group. Workout 1 could be full body with a focus on push, 2 full body focused on pull, 3 full body focused on legs. You could break it up other ways like arms, legs, core. Ultimately it all depends on what your fitness goals are, what works for you, and what you can be most consistent with. Good luck!
@@danielparadis5880 Hey that was a really comprehensive answer ! I also started with BW & KB for a while with MWF for upper(V),Lower, Upper(H) with T,Th for swings,carries & mobility and animal flow but the U1L1+U2L2 you mentioned seems good as I have about 20-30 minutes and wasn't sure if I was doing legs right in that time...the recommendation for tacking on BW at the end is really good ...I will keep the main exercises on and cycle in some bodyweight work I think I had too many choices that I was trying to cram in but cycling them in an out will be better ..single leg progressions, hindu squats, 2~3 burpee variations, lunges. Thanks and have a good Thanksgiving !
@saiketbiswas8444 thank you, have a great thanksgiving! The 4 day upper lower split is great for legs! If legs are what you're wanting to focus on most, front load them to the start of your workout and prioritize those movements! If it's maintenance, then a few movements is fine
You just add reps conventionally. Remember that adding one rep to a KB complex is equivalent to 2 reps because you have 2 movements strung into one. So no need to go crazy. Focus on creating a habit and routine over spikes of intensity. You will sustain this practice for much longer without burnouts and injuries.
Great! This is a great way to program the workouts. I am wondering how do you include full body complexes (like armour building complex) in this kind of program? How much time (minutes) do I get to work with kettle bells in each workout?
Thanks man. I usually do the abc inbetween these 3 primary days. Depending on how I feel, sometimes I do longer ABC with lighter bells like double 24s or double 16s. Sometimes Im feeling strong and do double 28s. It varies anywhere between 20 to 30 minutes.
Yes. If regular pushups start to feel too easy and your rep count becomes really high, you can do more difficult variations like deep pushups using blocks or parallettes, archer pushups, etc.
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This is great advice! I follow a similar method, but instead of push, pull, legs, I break it up into 4 upper and lower workouts.
Upper 1 focuses on horizontal pushing and pulling with accessory movements.
Lower 1 focuses on quad dominant exercises and core with accessories.
Upper 2 is vertical focused pushing and pulling with accessories.
Lower 2 is hinge and core focused with accessories.
Don't let calling them "upper" and "lower" days fool you, kettlebell and calisthenic movement patterns can work the full body, but the primary movement focus is on the upper or lower movements.
A kettlebell swing is a full body movement, but I perform them on lower days.
The same applies to rhe horizontal vs vertical movement patterns. Those patterns are the primary focus, but I'll often include lighter or accessory movements of the opposing patterns.
Lastly, I increase the intensity each week, followed by a deload and reduction in volume after 4 weeks. Think 4 steps forward, 3 steps back.
Thanks for the video!
That is an awesome 4-day split! I used to do something similar as well.
I had to end up making a routine very similar to yours due to time limits. I wanted to ask what you feel about doing lower body with kettlebells one day a week and posterior chain once a week. Are you maintaining some size or is it just helping in maintaining strength and endurance ? Also, did you have to resort to double kettlebells ?
@@saiketbiswas8444 you could probably combine legs and posterior chain into a single day, especially since there's a lot of overlap with kettlebells.
I pretty much ALWAYS use double kettlebells, rarely do I do singles except as warmups.
You shouldn't have any issues maintaining or building mass as long as your nutrition is on point.
Lately I've been doing a more full body routine where I focus on double kettlebell clean and jerk (long cycle) and then I finish my workout with a 10 minute circuit without resting. I'll do my long cycle workout, rest, then set a stopwatch and go for 10 minutes. My circuit consists of dips, chinups, pushups, and rows.
I do this 3 times a week, Monday, Wednesday, Friday. On Tuesdays and Thursdays I've been adding burpees. I'll do a set of 10, then rest for 1 minute for 10 sets.
My workouts don't break 30 minutes these days and that seems to work well for recovery.
Kettlebells or calisthenics are great if you're trying to save time. My advice is pick a movement you want to focus on and base your workout around that, then add what you need for maintenance on the rest of your body. Like I said, right now I've been focusing on long cycle, so my workouts focus on that.
If you want to focus on arms, program more arm exercises and add a few exercises for the rest of your body. If you want to focus on legs, perform more leg exercises and then throw in a few upper body movements.
Some people will do a full body workout every session, but they will add more volume for a specific muscle group. Workout 1 could be full body with a focus on push, 2 full body focused on pull, 3 full body focused on legs.
You could break it up other ways like arms, legs, core.
Ultimately it all depends on what your fitness goals are, what works for you, and what you can be most consistent with.
Good luck!
@@danielparadis5880 Hey that was a really comprehensive answer ! I also started with BW & KB for a while with MWF for upper(V),Lower, Upper(H) with T,Th for swings,carries & mobility and animal flow but the U1L1+U2L2 you mentioned seems good as I have about 20-30 minutes and wasn't sure if I was doing legs right in that time...the recommendation for tacking on BW at the end is really good ...I will keep the main exercises on and cycle in some bodyweight work I think I had too many choices that I was trying to cram in but cycling them in an out will be better ..single leg progressions, hindu squats, 2~3 burpee variations, lunges. Thanks and have a good Thanksgiving !
@saiketbiswas8444 thank you, have a great thanksgiving! The 4 day upper lower split is great for legs!
If legs are what you're wanting to focus on most, front load them to the start of your workout and prioritize those movements! If it's maintenance, then a few movements is fine
Nice video!
I usually do a different split because I don’t like complex exercises
Something like
Ss1: push + pull
Ss2: legs + core
And that’s it
Nice split. Simple is always best.
Excellent way of programming. I will use this, thank you.
Have fun!
This is way cool. I'm curious about sets and reps though. Do you cover your approach in a different video?
Thanks! Keep up the great content!
Thanks!
I love this workout plan! Im just curious how i structure it? Like 3 sets of 10, or 4 sets of 10, emom, or just keep going until im fatigued? Thanks!
Thanks! I usually do 3 sets of anywhere between 8-12 reps for each superset (depending on the exercise), and then 2 sets for the accessories.
@@bodyweightkettlebells awesome! Thanks for the quick response!
How would you go about increasing reps/sets/weight?
You just add reps conventionally. Remember that adding one rep to a KB complex is equivalent to 2 reps because you have 2 movements strung into one. So no need to go crazy. Focus on creating a habit and routine over spikes of intensity. You will sustain this practice for much longer without burnouts and injuries.
Great! This is a great way to program the workouts. I am wondering how do you include full body complexes (like armour building complex) in this kind of program? How much time (minutes) do I get to work with kettle bells in each workout?
Thanks man. I usually do the abc inbetween these 3 primary days. Depending on how I feel, sometimes I do longer ABC with lighter bells like double 24s or double 16s. Sometimes Im feeling strong and do double 28s. It varies anywhere between 20 to 30 minutes.
Can building strength with push ups help with increasing reps for dips ?
Yes. If regular pushups start to feel too easy and your rep count becomes really high, you can do more difficult variations like deep pushups using blocks or parallettes, archer pushups, etc.