Kettlebell Workouts
5×5 Total Body Kettlebell Workout Spreadsheet
Jul
I searched online and couldn’t find a version of Bill Starr’s 5×5 full workout with kettlebells. This is a real bummer. It’s one of the best workout plans there is to get stronger and build muscle. It’s been around for almost 50 years and continues to be popular. I wouldn’t be surprised if it’s the most copied weight lifting program around.
So I went out and created one for you and me. It uses the same exercises, sets, reps, and progression and Bill’s original workout. The difference is that you do the exercises with kettlebells instead of a barbell.
Get A Google Sheets ™ Copy Of This Workout Free
A Brief History And My Experience With 5×5 Workouts
The 5×5 workout has been around for as long as we’ve been lifting weights. This set and rep scheme hits the sweet spot of weight training. Doing sets of 5 reps allows you to lift heavy enough to see results. 5 sets of lifting heavy weights gives you the right amount of volume to also help you gain lean muscle mass.
The first person to popularize 5×5 workouts was athlete and strength coach Bill Starr. He released his workout to the world in 1976 with the publication of “The Strongest Shall Survive: Strength Training For Football”.
I read it when I was a super skinny high school senior that desperately wanted to build muscle and get stronger. It took a month for me to get my copy – this is before Amazon – but when I did I immediately got to work.
The results were better than I’d ever experienced. Way better.
After 8 weeks I’d gained 10 pounds, most of it muscle. I hadn’t been able to gain this month in the year prior. I followed the workout program for several months, working my way up to deadlift and squatting 405 pounds. It also helped me get to a bodyweight (180 lbs at the time) overhead press over time too.
Here’s Your 5×5 Workout Based On Bill Starr’s
Below is a list of how to do the program, the 3 workouts you’ll do each week, and a frequently asked section to answer any of your questions.
- Workouts per week: 3 with at least one day of rest between each. I do it on Monday, Wednesday, and Friday.
- The exercises you’ll do. Squats, deadlifts, overhead presses, and floor presses. They train the chest, back, shoulders, and legs, the body’s largest muscle groups so you can use heavier weights and see results faster.
- Equipment required. 1 or 2 kettlebells heavy enough to do each kettlebell exercise.
- Sets and Reps. 5 sets of 5 repetitions for each exercise (5×5) except kettlebell swings. You’ll do 3 sets of 10 since you’re doing this exercise as a workout finisher.
- How to choose the right weights. Every workout has you training at a different intensity or effort level. Here’s how to choose the right weight at each workout.
- Heavy workout – use a weight that’s really hard to do for 5 reps for 1 set and that you’re not likely to do on sets 2-5.
- Medium workout – use a slightly lighter weight than your heavy day. Choose a weight that’s still challenging but that you can maybe do 8 reps on the first set and doing 5 reps each on the following sets isn’t a total effort.
- Light workout – choose a weight that you can do for 2-3 sets of 10-12 reps. Focus on using great technique and moving as explosively (fast) as possible when you lift the weight.
- How long to rest between sets. Rest 2-3 minutes between sets of every exercise except kettlebell swings. This helps you recover as much as possible so you can use the heaviest weights with good technique. You should only take 60 seconds between sets of kettlebell swings.
Download a free copy of this total body kettlebell workout
Workout A
| Exercise | Sets | Reps | Weight | Rest |
| Kettlebell Squat | 5 | 5 | Heavy 85% | 180 seconds |
| Kettlebell Floor Press | 5 | 5 | Heavy 85% | 180 seconds |
| Kettlebell Row | 5 | 5 | Heavy 85% | 180 seconds |
| Kettlebell Deadlift | 5 | 5 | Heavy 85% | 180 seconds |
| Kettlebell Swing | 3 | 10 | Heavy 85% | 60 seconds |
Workout B
| Exercise | Sets | Reps per set | Weight | Rest/sets |
| Kettlebell Front Squat | 5 | 5 | Light 65% | 180 seconds |
| Kettlebell Overhead Press | 5 | 5 | Light 65% | 180 seconds |
| Kettlebell RDL | 5 | 5 | Light 65% | 180 seconds |
| Kettlebell Swings | 3 | 10 | Light 65% | 60 seconds |
Workout C
| Exercise | Sets | Reps per set | Weight | Rest/sets |
| Kettlebell Squat | 5 | 5 | Medium 75% | 180 seconds |
| Kettlebell Floor Press | 5 | 5 | Medium 75% | 180 seconds |
| Kettlebell Row | 5 | 5 | Medium 75% | 180 seconds |
| Kettlebell Swings | 3 | 10 | Medium 75% | 60 seconds |
5×5 Kettlebell Workout Weekly Progressions
You’ll change the weights you’re using from week to week, making a slight increase in the weight you use. If you don’t have heavy enough kettlebells to move up to see the tips in the frequently asked questions section below.
Week 1
- Use a weight that allows you to complete all sets and reps with good form.
- Focus on mastering proper technique and form.
Week 2
- Increase the weight for all exercises by approximately 5% from the previous week.
- Maintain proper form and aim to complete all sets and reps.
Week 3
- Continue using the weights from Week 2.
- Focus on increasing intensity and effort during each set.
Week 4 (Deload Week)
- Reduce the weight for all exercises by approximately 10% from the previous week.
- This week serves as a recovery phase to allow for proper rest and adaptation.
Week 5
- Increase the weight for all exercises by approximately 5% from Week 3.
- Push yourself to maintain proper form while handling heavier weights.
Week 6
- Continue using the weights from Week 5.
- Strive for increased intensity and effort in each set.
Week 7
- Increase the weight for all exercises by approximately 5% from Week 6.
- Challenge yourself with heavier weights while maintaining good form.
Week 8 (Deload Week)
- Reduce the weight for all exercises by approximately 10% from the previous week.
- Allow your body to recover and prepare for the next training phase.
Here’s A Free Spreadsheet Template Of 5×5 For Kettlebells
5×5 Kettlebell Workout Frequently Asked Questions
- What do heavy, medium, and light mean in the workout?
Each refers to the type of weight you should use at every workout. Below are more detailed explanations for each intensity level.
- Heavy weights – use a weight that’s really hard to do for 5 reps for 1 set and that you’re not likely to do on sets 2-5.
- Medium weights – use a slightly lighter weight than your heavy day. Choose a weight that’s still challenging but that you can maybe do 8 reps on the first set and doing 5 reps each on the following sets isn’t a total effort.
- Light Day – choose a weight that you can do for 2-3 sets of 10-12 reps. Focus on using great technique and moving as explosively (fast) as possible when you lift the weight.
- How can I do the 5×5 workout with 1 or 2 kettlebells that aren’t heavy enough?
If you only have 1 or 2 kettlebells that’s okay. There’s plenty of ways to make the workout more challenging as your strength increases.
Here are a 3 things you can do:
- Pause for 3-5 seconds at the midpoint of every rep.
- Lower the weight slowly. Between 5-10 seconds each repetition.
- Make the exercises more difficult to do. Examples: substitute split squats for goblet squats and do push ups with your hands on top of kettlebells instead of the floor.
- What should I do after 8 weeks of 5*5 kettlebell workouts?
If you feel like you can keep making progress and enjoy the workout, start over and work to beat the weights you’ve lifted. Otherwise, choose a new workout to do and get started with that right away. There’s no reason to take time off completely unless you’re really burned out.
- Is 5×5 good for getting big?
Yes. You can definitely gain muscle doing this workout program. Since it has you lifting heavy weights and doing plenty of reps you’re likely to both add new lean mass and increase the size of the muscle you already have.
- How long does it take to see results from 5×5?
This depends on a few things like: how long you’ve been lifting weights, how well you’re eating, and the quality of your sleep.
Generally speaking the less time you’ve been working out, the faster you’ll see results. Same goes for your diet. If you’re eating enough calories and getting about 1 gram per pound of protein a day is going to help you get stronger and build muscle faster than if you’re eating junk food or too little protein. If you want rapid results don’t skimp on the sleep either. Getting enough helps your body recover faster and makes it possible for you to train harder.
5×5 Total Body Kettlebell Workout Google Sheets Template
Build Your Body With Kettlebells And The 5×5 Workout
Whether you are aiming to build muscle, increase strength, or enhance overall fitness, the 5×5 workout plan provides a structured and effective approach. It is a testament to Bill Starr’s enduring legacy and the ongoing popularity of his training methodology. So, grab your kettlebells and embark on a transformative journey with the 5×5 workout plan.
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