This program is a variation of the Ketogains 5×5 Novice Strength Training Program (click on this link to be taken to Ketogains 5×5), but done with Kettlebells or Dumbbells.
Feel free to download the Ketogains 5×5 Novice Strength program:
- On PDF HERE.
You will see that this routine is not really “5 x 5” based on its reps / sets scheme, but that is not important. Because you are lifting with different equipment, the setup has to be adjusted as to emulate the required stimulus for muscle growth, so we will be using 4 sets of 12 reps instead.
You are to finish all the sets and reps of each exercise before jumping to the next exercise, this is not circuit training.
Rest times between sets are 2-4 minutes between sets.
Do the reps and sets as they are laid out in the program (don’t change the order).
You do not need to add any more extra accessory work except for maybe some abdominal and calf exercises.
The program is to be conducted 3 days a week for Strength Training and optionally, and ptional 2 days a week for HIIT (but remember, fat loss is achieved via Diet), alternating workout A&B on non-consecutive days.
| WEEK ONE | WEEK TWO |
| Day 1 – Workout A | Day 1 – Workout B |
| Day 2 – Optional HIIT | Day 2 – Optional HIIT |
| Day 3 – Workout B | Day 3 – Workout A |
| Day 4 – Optional HIIT | Day 4 – Optional HIIT |
| Day 5 – Workout A | Day 5 – Workout B |
| Days 6 & 7 – Rest | Days 6 & 7 – Rest |
| WORKOUT A | ||||
| Exercise | Equipment | Muscle | Sets | Reps |
| Double Kettlebell Squats | Kettlebell or Dumbbell | Legs | 4 | 12 |
| Double Floor Press | Kettlebell or Dumbbell | Chest | 4 | 12 |
| Double Kettlebell Bent Over Row | Kettlebell or Dumbbell | Back | 4 | 12 |
| Dual Kettlebell Snatchs | Kettlebell or Dumbbell | Traps | 4 | 12 |
| Kettlebell Overhead Triceps Extension | Kettlebell or Dumbbell | Triceps | 4 | 12 |
| Kettlebell Bicep Curls | Kettlebell or Dumbbell | Biceps | 4 | 12 |
| WORKOUT B | ||||
| Exercise | Equipment | Muscle | Sets | Reps |
| Double Kettlebell Squats | Kettlebell or Dumbbell | Legs | 4 | 12 |
| Kettlebell Deadlift | Kettlebell or Dumbbell | Back | 4 | 12 |
| Double Kettlebell Military Press | Kettlebell or Dumbbell | Shoulders | 4 | 12 |
| Double Kettlebell Bent Over Row | Kettlebell or Dumbbell | Back | 4 | 12 |
| Kettlebell Overhead Triceps Extension | Kettlebell or Dumbbell | Triceps | 4 | 12 |
| Kettlebell Bicep Curls | Kettlebell or Dumbbell | Biceps | 4 | 12 |
| FAT BURN: HIIT/ CARDIO | ||||
| Exercise | Equipment | Muscle | Sets | Reps |
| HIIT: Kettlebell Swings | Kettlebell or Dumbbell | Core / Body | 5 | 20 |
| LISS Cardio | Machine of your choice | Heart | 20 min | |
Note: For Cardio, I suggest a machine that you are not used to and is hard, such as Stair Climbing machine. You do not add weight to these exercises. Start Kettlebells swings with 20 to 30 lbs., increase if easy.
If you don’t have access to Kettlebells, you can do the exercises with a Dumbbell.