Sample Kettlebell “Lean & Jacked” Workout

We have a small group training program called “Lean and Jacked” that I lead at my studio.

It consists of folks who want to get as strong as possible, while at the same time, staying lean and athletic!

Brett gained 8 pounds of muscle and lost 12 pounds of fat in about 18 months time, while adding 40+ pounds to his bench press, 70+ pounds to his squat, and 100+ pounds to his deadlift. He is just one of many success stories.

Good news is, even if you can’t train with us in person at our Sacramento, CA studio, you can get similar results!

Here’s the overview of how we structure the training:

1 – We spend about 1/2 of the workout time on structured, progressive strength training. This is done with kettlebells and/or the basic barbell lifts. Not random, what you feel like for the day – but having a specific performance goal in mind, and working backwards from that to get to it.

This CAN be complex – we use spreadsheets based on maximum lift goals to calculate everything out 12 weeks ahead of time for this particular group, so that nothing is left to chance!… but it doesn’t have to be. You can use a simple progression where each week builds on the last, like we do in Kettlebell – Bodyweight Hybrid Strength Training ->

2 – We also include functional movements – kettlebell swings, kettlebell snatches, Turkish get ups, push ups, pull ups, pistol squats, etc etc – as part of our regular programming. This way, our “accessory” work is not only training all of our muscle groups in a balanced way, we’re also getting conditioning work, core work, etc – so that we are staying lean and athletic and in great shape, all at the same time.

Here is what a sample workout might look like (majority of this workout is directly from Bodyweight Hybrid Strength Training! ->

PART 1 – OPTIONAL Superset:

Barbell Back Squat – 6 reps @ 75% 1RM

rest approx :60

Barbell Overhead Press – 6 reps @ 75% 1RM

rest approx :60

repeat for four rounds total

PART 2 – Do a set of 3 reps; rest 15 seconds; do a set of 4; rest 15 seconds; do a set of 5; rest 15 seconds; do a set of 6; rest 15 seconds; do a set of 7; rest 15 seconds; rest for two minutes. Repeat each exercise for 2 full rounds, rest as needed, and move to the next exercise.

1 – KB Snatch (3/4/5/6/7 reps per side) (Women:12k+,Men: 20k+)
2 – KB Suitcase Pendulum Lunge (3/4/5/6/7 reps per side) (Women:12k+,Men: 20k+)
3 – Pull-ups, Band assisted pull-ups, or 1-Arm KB Row (3/4/5/6/7 reps per side) (Women:12k+,Men: 20k+)
4 – Hand to Hand KB Swing (3/4/5/6/7 reps per side) (Women:12k+,Men: 20k+)


If you like this workout, you’ll LOVE Bodyweight Hybrid Strength Training program ->!)

And if you want to get strong, lean, and athletic, all at the same time, follow the recommendations in today’s post as a great start.

Train hard, talk soon –

-Forest Vance
Kettlebell Expert
Over 40 Training Specialist

PS – Also got a new video up for you to check out on the YouTubes! Click the link below to watch it now:

9-min KB High Pull / Renegade Row / Push Up Finisher ->

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