Kettlebell Upper/Lower
Four-day Upper/Lower built around kettlebells. More volume per pattern than the full-body program — for when one bell isn't enough.
ABSOLUTE INCREMENT
Add the smallest plate every clean session.
Equipment: Kettlebells
Who this is for
You've been swinging kettlebells for at least three months. You own at least two bells of the same size (or are willing to). You want to push more focused work into each session — same minimalist setup, more output.
This program assumes a basic kettlebell vocabulary: swing, clean, press, front squat, snatch. If those are unfamiliar, run Kettlebell Full Body first.
Structure
Two Upper days, two Lower days. Each session pairs a primary lift with a complementary movement.
Upper A: Double Press 5×5, Pull-Up 4×6 (or band-assisted), Single-Arm Row 4×8 each side, Renegade Row 3×8 each side. Lower A: Double Front Squat 5×5, Two-Hand Swing 5×15, Single-Leg Deadlift 3×8 each side, Suitcase Carry 3×40 seconds each side. Upper B: Double Clean & Press 5×5, Pull-Up 4×AMRAP, Push-Up 3×15, Half-Kneeling Press 3×8 each side. Lower B: Snatch 6×5 each side, Goblet Squat 4×10, Single-Arm Swing 4×12 each side, Farmer Carry 3×40 seconds.
Typical week: Upper A / Lower A / rest / Upper B / Lower B / rest / rest.
How to run it in Rackd
Double-bell movements need two bells of the same size. Rackd lets you log "double" loads automatically — the weight in the log is per-side, just like a barbell.
The snatch is technical. If you're new to it, drop to single-arm cleans + presses on Lower B until you've got the snatch dialed in.
Notes
- Two matched bells are the foundation of this program. If you only have one, run the Full Body version.
- Conditioning is built into the swing and snatch volume. Adding running or cycling on top is fine but not necessary.
- Front squats with two bells are humbling. The grip and the breathing make them harder than the load suggests.
- Carries (suitcase, farmer) are the unsung heroes. Don't skip them. They build everything that doesn't show up on Instagram.