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

This is the NEW science of kettlebell strength training for over-40s. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:

–>> 5×5 Kettlebell Challenge 2.0

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28 DAY KB 5×5 CHALLENGE – Week 4 / Workout 1

PART 1

Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of 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 each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Press (5 reps per side)

— Single / Double KB Swing (5 reps per side single arm swings / 5 reps total double swings)

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Over the past 15 years as a full-time coach and business owner, I have written hundreds of kettlebell training plans, but my latest program based on the classic 5×5 training program is one of my best yet. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:

–>> 5×5 Kettlebell Challenge 2.0

PART 2

Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of 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 each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Row (IF no heavier weights available – can go to 10-15 reps on your rows)

— Single / Double KB Squat

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Traditionally, the 5×5 workout program involves compound exercises performed with barbells to increase strength and size. However, I have adapted this tried-and-true method to use kettlebells instead, so you can get the same results with just three short workouts per week. Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:

–>> 5×5 Kettlebell Challenge 2.0

PART 3

Perform the circuit below with no rest between exercises. Rest 1 minute after completing the circuit. Repeat the circuit twice more for a total of 3 rounds, resting 1 minute between each:

– Total Body Extension – 30 seconds 

– Push-up Plank – 30 seconds 

– Lying Bridge Hold – 30 seconds 

– Jumping Jack – 30 seconds

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If you want to experience the full benefits of the 5×5 Kettlebell program, sign up for our challenge coaching and materials now! Sign up for the 5×5 Kettlebell Challenge 2.0 at the link below – starts Monday, April 10th:

–>> 5×5 Kettlebell Challenge 2.0

-Forest and the FVT Team @ KettlebellBasics.net 

HIIT (High Intensity Interval Training) (with TWO “I’s”!) – is all the rage these days. It’s focused on cardiovascular fitness and fat burning. However, HIIT is NOT what today’s kettlebell workout is about!

HIT (High-Intensity Training), on the other hand, though it sounds similar, is actually quite different. HIT (with a kettlebell twist) is what we’re focused on in today’s workout, and this coming month’s 28-day Challenge. It’s a style of weight training that involves performing a limited number of exercises with maximum effort to stimulate muscle growth. It typically involves using heavier weights and fewer repetitions, with longer rest periods between sets. It is geared towards building muscle and strength.

The HIT movement can be traced back to the work of Arthur Jones, a self-taught exercise physiologist and inventor who founded Nautilus, Inc., a company that developed and marketed high-tech weight training equipment. It was used and popularized by bodybuilders such as Mike Mentzer, Dorian Yates, and Casey Viator.

In today’s workout – and this month’s 28-day Kettlebell Challenge – we are going to take the old-school HIT training methods for muscle and strength, and adapt them so that anyone can do them at home with a kettlebell or two and 20-30 minutes, 3-4 days per week! The workouts are also adapted to be intense so that you get great results, but also easy on the body and joints for the 40-and-up crowd that I specialize in working with.

Try today’s sample workout, and if you love it, keep an eye out for Challenge registration opening later this week:

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HIT (High Intensity Training) – Kettlebell Body Shocker

1 – Kettlebell Goblet Squat – (2 warm up sets at sub-maximal effort, then) 1 set of 10-20 reps, to muscular failure

2 – Kettlebell Single-Arm Row – (2 warm up sets at sub-maximal effort, then) 1 set of 10-20 reps per arm, to muscular failure

3 – Kettlebell Overhead Press – (2 warm up sets at sub-maximal effort, then) 1 set of 5-10 reps per arm, to muscular failure

4 – Finish with 4-5 sets of 15-20 kettlebell swings at a challenging but SUB-maximal weight

For each exercise, use a weight that allows you to perform reps with proper form, and continue until you reach muscular failure, meaning you cannot complete another full repetition with proper form. Rest for 2-3 minutes between exercises.

Gain strength and muscle without lifting heavier weights?

If you’ve hit a plateau in your training, this program may be just what you need to spark growth!

The Slow-Twitch X-haustion (S-T-X) Protocol is a unique training technique that departs from traditional methods.

To give you an idea of how the program works, I’ve included a sample workout using kettlebell squats below. First, you’ll select a weight with which you can perform 20-25 reps, and go to failure. After a 35-second rest, you’ll add enough weight to limit your second set to around 8 reps, and go to failure again. Finally, using the same weight, you’ll go to failure one last time after a 10-second rest.

Example workout, using kettlebell squats:

1. Choose a weight with which you can get 20-25 reps (24k/53lbs, for example).
2. Complete 22 reps.
3. Rest for 35 seconds.
4. Increase weight to 32k/70lbs for your second set.
5. Complete 8 reps.
6. Rest for 10 seconds.
7. Using 32k/70lbs again, complete another 5 or so reps to failure.

As you can see, this workout will really challenge your legs. The key is that you will also get a stimulus that will help you gain strength/muscle by using the unique slow-twitch pre-exhaust technique, meaning you won’t have to use mega-poundages to achieve results.

If you’re interested in learning more about the science behind the S-T-X Protocol and the full program, I encourage you to check out the link below:

-> Gain strength and muscle, WITHOUT having to lift heavier weight

Here’s to making more injury-free GAINZ!

-Forest Vance, KettlebellBasics.net, ForestVanceTraining.com