How long does each session of this 5-day plan take?

About 40–50 minutes including warm-up at a normal pace. Pick a 30-minute version in the generator if you are short on time; it drops the optional accessory work first.

Is 5 days a week enough to get fit?

Yes. 5 sessions a week is the sweet spot for consistency: enough stimulus to improve, easy enough to keep up for months.

What if I don't have kettlebell equipment for one exercise?

Every exercise lists alternatives that use the same movement pattern. Swap one-for-one, keep the sets and reps.

How do I progress week to week?

Use double progression: when you hit the top of the rep range on every set, add weight (or reps, or a harder variation for bodyweight moves) and start again at the bottom of the range.

Can I get this plan as a PDF?

Yes. Use the Download PDF button: it prints the full week with sets, reps and rest, or open the plan in the Fitbe app to track every set.

5-Day Kettlebell Workout Plan for General Fitness (Men) — Free Weekly Plan + PDF

Split

PPL + Upper / Lower

Sessions / week

Avg. session

25 min

Schedule

Mon · Tue · Wed · Fri · Sat

Warm-up (every session, ~6 min)

3–5 min easy cardio: brisk walk, bike, jump rope or marching in place.
Dynamic mobility: 10 leg swings each way, 10 hip circles, 10 arm circles, 8 cat-cows.
Ramp-up sets on the first exercise: 1–2 light sets of 8 before your working sets.

Day 1

Push

Chest, shoulders, triceps

5 exercises · ~25 min

1. Kettlebell Floor Press main

Chest, Triceps · Kettlebell

Sets
2

Reps
8–10 / side

Rest
90s

Effort
RPE 7

swap: Push-Up, Kettlebell Press, Incline Push-Up
2. Kettlebell Press secondary

Front Delts, Triceps · Kettlebell

Sets
2

Reps
8–12 / side

Rest
75s

Effort
RPE 7

swap: Pike Push-Up
3. Knee Push-Up accessory

Chest, Triceps · Bodyweight

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Incline Push-Up, Push-Up
4. Kettlebell Upright Row accessory

Side Delts, Traps · Kettlebell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Kettlebell Halo, Arm Circles
5. Kettlebell Triceps Extension accessory

Triceps · Kettlebell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Bench Dip, Bodyweight Triceps Extension

Day 2

Pull

Back, rear delts, biceps

5 exercises · ~25 min

1. Kettlebell Row main

Lats, Upper Back · Kettlebell

Sets
2

Reps
8–10 / side

Rest
90s

Effort
RPE 7

swap: Doorway Row, Inverted Row
2. Inverted Row main

Upper Back, Lats · Bodyweight

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Doorway Row, Reverse Snow Angel
3. Doorway Row accessory

Upper Back, Lats · Bodyweight

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Inverted Row, Reverse Snow Angel
4. Kettlebell Curl accessory

Biceps · Kettlebell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7
5. Crunch core

Core · Bodyweight

Sets
2

Reps
12–15

Rest
45s

Effort
controlled

swap: Reverse Crunch, Bicycle Crunch, Dead Bug

Day 3

Legs

Quads, hamstrings, glutes, calves

5 exercises · ~26 min

1. Kettlebell Squat main

Quads, Glutes · Kettlebell

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Bodyweight Squat, Chair Squat
2. Kettlebell Deadlift main

Glutes, Hamstrings · Kettlebell

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Bodyweight Hip Hinge
3. Step-Up secondary

Quads, Glutes · Bodyweight

Sets
2

Reps
8–12 / side

Rest
75s

Effort
RPE 7

swap: Reverse Lunge, Split Squat, Walking Lunge
4. Hip Thrust secondary

Glutes · Bodyweight

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Glute Bridge, Clamshell, Donkey Kick
5. Standing Calf Raise accessory

Calves · Bodyweight

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Jump Rope, Sliding Leg Curl

Day 4

Upper A

Chest + back, strength bias

5 exercises · ~26 min

1. Push-Up main

Chest, Triceps · Bodyweight

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Incline Push-Up, Knee Push-Up
2. Kettlebell Row main

Lats, Upper Back · Kettlebell

Sets
2

Reps
8–10 / side

Rest
90s

Effort
RPE 7

swap: Doorway Row, Inverted Row
3. Pike Push-Up secondary

Front Delts, Triceps · Bodyweight

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Kettlebell Press
4. Reverse Snow Angel secondary

Rear Delts, Upper Back · Bodyweight

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Prone Y Raise, Doorway Row, Inverted Row
5. Kettlebell Curl accessory

Biceps · Kettlebell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

Day 5

Lower B

Hinge focus

5 exercises · ~24 min

1. Single-Leg Hip Hinge main

Hamstrings, Glutes · Bodyweight

Sets
2

Reps
8–10 / side

Rest
90s

Effort
RPE 7

swap: Bodyweight Hip Hinge, Glute Bridge, Bodyweight Good Morning
2. Wall Sit secondary

Quads · Bodyweight

Sets
2

Reps
30–60 sec

Rest
60s

Effort
RPE 7

swap: Bodyweight Squat, Chair Squat, Deep Squat Hold
3. Glute Bridge secondary

Glutes · Bodyweight

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Hip Thrust, Frog Pump, Clamshell
4. Sliding Leg Curl accessory

Hamstrings, Glutes · Bodyweight

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Glute Bridge, Standing Calf Raise
5. Russian Twist core

Obliques, Core · Bodyweight

Sets
2

Reps
12–15

Rest
45s

Effort
controlled

swap: Bicycle Crunch, Side Plank, Plank Shoulder Tap

How to progress

First 2 weeks: focus on form with light weights, stop each set 3 reps before failure.
Double progression: hit the top of the rep range on every set, then add weight (2.5–5 %) and start from the bottom of the range.
Bodyweight moves: add reps, then slow the tempo (3 sec down), then move to a harder variation.
Deload every 6–8 weeks: same exercises, half the sets.

Notes for this plan

Home setup: if a weight gets too light, slow the lowering phase to 3–4 seconds or add a pause at the hardest point.
Sessions can move between days; keep at least one rest day between hard sessions for the same muscles.