The original 5×5, a classic strength training protocol developed by Bill Starr in the 70’s is for building both strength and size through 5 sets of 5 reps on chosen exercises. This is a time proven way to build power and mass.

Now we’re going to give the 5×5 a modern twist with kettlebells –> 5×5 Kettlebell Method for Strength + Muscle

Here’s how you can do it:

5×5 Kettlebell Challenge – Week 4 / Workout 1

PART 1 – Do 5 reps of the first exercise. Rest 60-120 seconds. Do 5 reps of the second exercise, rest 60-120 seconds. Alternate between the two exercises for a total of 5 rounds. Once you can do 5 sets of 5 reps for each exercise, it’s time to progress – change your tempo, reduce rest time, choose a harder variation or increase the weight:

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

PART 2 – Do 5 reps of the first exercise. Rest 60-120 seconds. Do 5 reps of the second exercise, rest 60-120 seconds. Alternate between the two exercises for a total of 5 rounds. Once you can do 5 sets of 5 reps for each exercise, it’s time to progress – change your tempo, reduce rest time, choose a harder variation or increase the weight:

– Single / Double KB Row (If no heavier weights are available, do 10-15 reps for rows) – Single / Double KB Squat

PART 3 – Do the following circuit with no rest between exercises. Rest 1 minute after the circuit. Do the circuit 2 more times for a total of 3 rounds, rest 1 minute between each round:

– Total Body Extension – 30 seconds – Push-up Plank – 30 seconds – Lying Bridge Hold – 30 seconds – Jumping Jack – 30 seconds

Watch the video that shows you how to do this workout here:

With the Kettlebell 5×5 Method you’ll use the classic 5×5 template but you’ll use kettlebell exercises which will help you gain strength and size, build your core, mobility and avoid injury all at the same time.

Learn more on the next page:

–> Kettlebell 5×5 – July 2024 “Lean and Jacked” Sale

— Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net