Advanced Kettlebell

Muscle Gaining

Workout Plan

DIS

CLO

SU

RE:

Reader

recogniz

es t

hat

exerc

ise m

ight

be d

ifficult a

nd s

trenuous a

nd t

hat

there

could

be d

angers

inhere

nt

in

exerc

ise f

or

som

e indiv

iduals

. Reader

acknow

ledges t

hat

the p

ossib

ility o

f cert

ain

unusual physic

al changes d

uri

ng e

xerc

ise d

o

exis

t. T

hese c

hanges inclu

de a

bnorm

al blo

od p

ressure

; fa

inting;

dis

ord

ers

in h

eart

beat;

heart

att

ack;

and,

in r

are

insta

nces,

death

. Reader

unders

tands t

hat

as a

result

of

your

part

icip

ation in a

n e

xerc

ise p

rogra

m,

reader

could

suff

er

an inju

ry o

r physic

al dis

ord

er

that

could

result in r

eader

becom

ing p

art

ially o

r to

tally d

isable

d a

nd incapable

of

perf

orm

ing a

ny g

ain

ful

em

plo

ym

ent

or

havin

g a

norm

al socia

l life

. Reader

recogniz

es t

hat

an e

xam

ination b

y a

physic

ian s

hould

be o

bta

ined p

rior

to

involv

em

ent

in a

ny e

xerc

ise p

rogra

m.

Reader

acknow

ledges a

nd a

gre

es t

hat

reader

assum

es t

he r

isks a

ssocia

ted w

ith a

ny a

nd

all a

ctivitie

s a

nd/o

r exerc

ises in w

hic

h r

eader

part

icip

ate

s.

Reader

acknow

ledges a

nd a

gre

es t

hat

no w

arr

anti

es o

r

repre

senta

tions h

ave b

een m

ade t

o b

e r

egard

ing t

he r

esults r

eader

will achie

ve f

rom

this

pro

gra

m.

Reader

unders

tands t

hat

results a

re indiv

idual and m

ay v

ary

. Reader

here

by r

ele

ases M

Body S

trength

LLC

fro

m lia

bility a

nd p

rom

ise t

o h

old

harm

less

any a

nd a

ll p

ossib

le c

laim

s o

r causes o

f action r

esultin

g f

rom

the u

se o

f th

e A

dvanced K

ett

lebell M

uscle

Gain

ing W

ork

out

Pla

n.

ww

w.M

Bod

yS

tren

gth

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2

Pu

rp

ose:

Gain

str

ength

and a

chie

ve m

uscle

hypert

rophy t

hro

ugh a

dvanced k

ett

lebell e

xerc

ises a

nd inte

rval tr

ain

ing.

Req

uir

ed

Eq

uip

men

t:

Kett

leb

ells (

2)

This

work

out

pla

n inclu

des d

ouble

kett

lebell e

xerc

ises,

you n

eed t

wo k

ett

lebells o

f th

e s

am

e w

eig

ht.

Once

the w

eig

ht

you s

tart

with b

ecom

es e

asy,

up t

he w

eig

ht

or

the r

eps,

or

you c

an d

ecre

ase t

he a

mount

of

rest

betw

een s

ets

. T

ime P

erio

d:

The A

dvanced K

ett

lebell M

uscle

Gain

ing W

ork

out

Pla

n w

ill la

st

for

Fou

r W

eeks.

Sch

ed

ule

The A

dvanced K

ett

lebell M

uscle

Gain

ing W

ork

out

Pla

n c

overs

four

weeks o

f tr

ain

ing.

Week #

S

un

M

on

Tu

e

Wed

Th

u

Fri

Sat

1

REST

UPPER

R

EST

LO

WER

R

EST

UPPER

K

B

SPR

INT

2

REST

LO

WER

R

EST

UPPER

R

EST

LO

WER

K

B

SPR

INT

3

REST

UPPER

R

EST

LO

WER

R

EST

UPPER

K

B

SPR

INT

4

REST

LO

WER

R

EST

UPPER

R

EST

LO

WER

K

B

SPR

INT

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3

Up

per B

od

y E

mp

hasis

Wo

rko

ut

In

str

ucti

on

s:

Perf

orm

each “

Set”

as a

supers

et.

Fin

ish w

ith t

he H

appy E

ndin

g.

Rest:

1-2

Min

ute

s b

etw

een S

ets

Set

Exercis

e

Cir

cu

its/R

ep

s

Note

s

Double

Kett

lebell P

ress

3 x

1,2

,3

A

Cla

p P

ush U

p

3 x

Max

Cle

an &

Jerk

3 x

60 s

ec

B

Renegade R

ow

s

3 x

6-8

Double

Turk

ish G

et

Up

3 x

5

C

Double

Snatc

h

3 x

10

Win

dm

ill

3 x

6-8

each a

rm

D

H

alo

3 x

60 s

ec

Happy E

ndin

g

Run

1 x

15 m

in

ww

w.M

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4

Lo

wer B

od

y E

mp

ha

sis

Wo

rko

ut

In

str

ucti

on

s:

Perf

orm

each “

Set”

as a

supers

et.

Fin

ish w

ith t

he H

appy E

ndin

g.

Rest:

1-2

Min

ute

s b

etw

een S

ets

Set

Exercis

e

Cir

cu

its/R

ep

s

Note

s

Double

Fro

nt

Squat

3 x

6-8

A

Walk

ing L

unge

3 x

6-8

each leg

Pis

tol

3 x

3-5

D

eck S

quat

or

Assis

ted

Pis

tol if n

ot

possib

le

B

Jum

p S

quat

3 x

10

Ply

o B

ox S

tep-u

p (

2 k

ett

lebells)

3 x

6-8

C

Double

Sw

ing

3 x

20

Double

Sum

o D

eadlift

3 x

5-8

D

Split

Ste

p J

um

p

3 x

10

Happy E

ndin

g

Jum

p R

ope &

Kett

lebell J

uggle

1 x

12 m

in

Altern

ate

one m

inute

of

each f

or

the d

ura

tion

ww

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5

Kett

leb

ell

Hil

l S

prin

t W

orko

ut

In

str

ucti

on

s:

C

om

ple

te e

ach “

Set”

befo

re p

roceedin

g t

o t

he n

ext.

Spri

nt

imm

edia

tely

aft

er

Snatc

hes.

Rest:

Take a

s m

uch t

ime a

s y

ou n

eed b

etw

een s

pri

nts

.

Set

Exercis

e

Cir

cu

its/R

ep

s

Note

s

Double

Snatc

h

4 x

10

A

Spri

nt

(25 y

ard

s)

4 x

25 y

ard

s

Double

Snatc

h

4 x

10

B

Spri

nt

(50 y

ard

s)

4 x

50 y

ard

s

Double

Snatc

h

4 x

10

C

Spri

nt

(75 y

ard

s)

4 x

75 y

ard

s

Double

Snatc

h

4 x

10

D

Spri

nt

(100 y

ard

s)

4 x

100 y

ard

s

ww

w.M

Bod

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6

MB

od

y S

tre

ng

th R

eco

mm

en

dati

on

s

Cu

sto

m F

itn

ess T

rain

ing

Pla

ns

MB

ody S

trength

fitness p

rofe

ssio

nals

will cre

ate

a c

usto

m d

iet

and w

ork

out

pla

n t

o h

elp

you a

chie

ve y

our

goals

.

These f

itness p

lans a

re c

reate

d b

ased o

n t

he info

rmation y

ou p

rovid

e o

n a

questionnaire.

This

will giv

e u

s t

he

deta

ils w

e n

eed t

o c

reate

the p

lan a

round y

our

curr

ent

fitn

ess level, a

vailable

equip

ment,

exerc

ise p

refe

rences a

nd

more

. The p

lan w

ill evolv

e a

s t

he 3

-month

peri

od p

rogre

sses t

o m

eet

your

needs;

MB

ody S

trength

will be in

consta

nt

conta

ct

to t

rack y

our

results,

pro

vid

e a

ccounta

bility a

nd instr

uction,

and m

ake s

ure

that

your

work

outs

are

movin

g y

ou c

loser

to y

our

fitn

ess g

oals

. Ple

ase v

isit w

ww

.MB

odyStr

ength

.com

for

more

info

rmation.

Prote

in S

up

ple

men

ts –

Eg

g W

hit

es I

nt.

B

uildin

g m

uscle

is a

bout

pro

tein

bala

nce.

If y

ou m

ake m

ore

muscle

pro

tein

than y

ou b

reak d

ow

n,

your

muscle

s w

ill

incre

ase in s

ize a

nd s

trength

. H

ow

ever, if

you m

ake less m

uscle

pro

tein

than y

ou b

reak d

ow

n,

your

muscle

s w

ill

tend t

o g

et

weaker

and s

maller. T

hus,

a p

ositiv

e p

rote

in b

ala

nce indic

ate

s a

n a

nabolic s

tate

. Pure

Egg W

hites b

y E

gg W

hites I

nte

rnational are

exactly t

hat,

100%

pure

liq

uid

egg w

hites,

just

as if

you c

racked

and s

epara

ted t

hem

yours

elf a

t hom

e.

There

are

no a

dditiv

es o

r pre

serv

atives,

no a

rtific

ial in

gre

die

nts

or

food

colo

rings.

Egg w

hites a

re c

om

ple

tely

taste

less a

nd o

dorl

ess.

Egg W

hite p

rote

in is t

he p

ure

st

form

of

pro

tein

know

n

to m

an in t

he e

ntire

worl

d.

Each 8

-ounce c

up g

ives y

ou 2

6 g

ram

s o

f pure

pro

tein

, only

2 g

ram

s o

f carb

ohydra

tes,

NO

fat

and N

O c

hole

ste

rol. T

hey a

re 1

00%

bio

-available

, w

hic

h m

eans N

ON

E o

f its a

min

o a

cid

s a

re w

aste

d.

Ple

ase

vis

it t

he F

itness E

quip

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odyStr

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.

Kett

leb

ells –

Ap

ollo,

Troy,

Mu

scle

Driv

er

MB

ody S

trength

off

ers

kett

lebells f

rom

Apollo A

thle

tics,

Tro

y B

arb

ell,

and M

uscle

Dri

ver. T

he b

iggest

diffe

rence

betw

een t

hese k

ett

lebell p

roducers

are

the w

eig

ht

incre

ments

in t

heir

cast

iron k

ett

lebell lin

es.

Apollo K

ett

lebells u

se

sta

ndard

siz

es r

angin

g f

rom

4kg t

o 4

0kg.

Muscle

Dri

ver

uses s

tandard

kett

lebell s

izes r

angin

g f

rom

4kg t

o 4

8kg.

Tro

y

Barb

ell o

ffers

their

kett

lebells in 5

lb incre

ments

fro

m 5

lb t

o 6

0lb

, th

en 1

0lb

incre

ments

fro

m 7

0lb

to 8

0lb

. The A

pollo

and M

uscle

Dri

ver

kett

lebells b

oth

featu

re a

rem

ovable

rubber

foot

that

can h

elp

pro

tect

floori

ng s

om

ew

hat.

Fin

d a

ll

pri

cin

g f

or

cast

iron a

nd v

inyl covere

d k

ett

lebells a

t w

ww

.MB

odystr

ength

.com

.