Program 2: Strength Program Video

Using the program above will help you to build some strength but this is not the best option for gaining lots of muscle quickly.

Instead, you need to focus on a routine that will create microtears in the muscle and help to encourage the build up of metabolites.

This is where it becomes useful to use some of those more old fashioned exercises that let you focus on one muscle group.

Why? Because this way, you can keep going until that specific muscle fails. With a bicep curl for instance, you’re not going to get tired and you’re not going to lose form until the bicep is so full of blood and growth hormone and lactic acid that it hurts. This lets you tear muscle fibers, in turn leading to growth overnight.

Some bodybuilders will do this by focusing on a single muscle group per day – but that takes a lot more time and effort than most of us have and it’s not terribly functional.

Instead, we’re going to use something called PPL. This stands for Push, Pull, Legs. That means one day for all pushing movements, one day for pulling and one day for legs – as the name implies.

This makes a lot of sense because a pushing movement like the chest press will use lots of the same muscles which tend not to be used in a pulling movement like a pull up. Pull ups use lats, biceps and abs, while presses use pecs, triceps and traps.

You have the list of exercises in the earlier chapter, showing you how to use your kettlebell for all the most popular regular movements. We’re going to group these based on targeted muscle and perform three workouts a week.

What’s more, is that we’re going to start each workout with a couple of compound full-body movements.

This will generate better strength by forcing us to use muscle mass in unison and it will also help us to produce more growth hormone and testosterone. Ultimately, all this will mean more growth and strength.

Then we’re going to follow each session with lots of protein, lots of calories and lots of sleep – sleep is when we grow! The leg day is also going to do a lot of this.


push pull legs exercises


The push workout will consist of:

  • 3 x 10 Kettlebell Clean and Press
  • 3 x 10 Kettlebell Shoulder Press
  • 3 x 10 Kettlebell Flye
  • 3 x 20 Press Ups
  • 3 x 10 Kettlebell Kickbacks
  • 3 x 10 Kettlebell Tricep Extensions


  • 3 x 20 Kettlebell Swings
  • 3 x 10 Kettlebell Upward Row
  • 3 x 10 Kettlebell Curls
  • 3 x 10 Kettlebell Bent Over Row
  • 3 x 10 Kettlebell Pull Overs
  • 3 x 10 Pull Ups
  • 3 x 10 Kettlebell Crunch