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
.com
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
ww
w.M
Bod
yS
tren
gth
.com
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
Bod
yS
tren
gth
.com
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
w.M
Bod
yS
tren
gth
.com
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
yS
tren
gth
.com
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
ment
section o
f w
ww
.MB
odyStr
ength
.com
.
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
.
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