Looking for a workout plan that can help you build size and strength without having to go to the gym or invest in expensive equipment? The Kettlebell 5×5 for Size and Strength is a time-efficient workout plan that adapts the proven 5×5 system for use with kettlebells!

In this post, we’ll explore the benefits of the 5×5 system for size and strength, and how I’ve adapted it to be used with kettlebells:

Why the 5×5 System Works for Size and Strength

The 5×5 system is a tried-and-true method for building size and strength. By performing five sets of five reps of compound exercises, such as squats, deadlifts, or bench presses, with progressively heavier weights, you can challenge your muscles and stimulate growth. The 5×5 system works for size and strength because it:

1. Focuses on compound exercises that engage multiple muscle groups.
2. Uses heavy weights to stimulate strength gains.
3. Allows for gradual weight progression to prevent injury and improve performance.

Adapting the 5×5 System for Kettlebell Workouts

While the 5×5 system is effective, not everyone has access to barbells or wants to use them. Kettlebells offer a versatile and affordable alternative that can be used to adapt the 5×5 system for home workouts. The Kettlebell 5×5 for Size and Strength retains the core principles of the 5×5 system while incorporating kettlebell exercises. Here’s a sample workout from my upcoming 28-day 5×5 Challenge:

Sample 5×5 Kettlebell Routine

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

A – Single / Double KB Front Squat (can use un-even ‘bells – if only one KB, do TEN reps instead of 5)

B – burpees – any style – 5

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of movement #1, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

A – Single arm KB swing / snatch – 5 reps per side – go as heavy as possible with good form

B – plank hold – :30

PART 3 – Do as many reps as you can of exercise one in 30 seconds. Rest for 15 seconds. Do as many reps as you can of exercise two in 30 seconds. Rest for 15 seconds. Do three rounds total:

A – Split squat – right leg

B – Side plank – right side

C – Split squat – left leg

D – Side plank – right side

The Kettlebell 5×5 for Size and Strength offers several benefits, including:

1. Reduced joint stress: Kettlebells are less taxing on the joints than barbells, making them ideal for those with joint issues or limitations.
2. Convenience: Kettlebells can be used at home or on the go, making them a great option for those who don’t have access to a gym.
3. Time-efficient: The workouts are designed to be completed in just 20-30 minutes, 3-4x per week, making them ideal for busy schedules.

The Kettlebell 5×5 for Size and Strength is a great option for anyone looking to build size and strength without having to go to the gym or invest in expensive equipment. By adapting the 5×5 system for kettlebell use, you can get a challenging workout that is convenient, time-efficient, and effective. Click the link below to give the program a try!

–>> 5×5 Kettlebell Challenge 2.0 – Starts Monday, April 10th

-Forest and the FVT Team at KettlebellBasics.net