5 Day Muscle Group Compound + Kettlebell Split

By Alex Meyers

	Advanced (3+ years)
	37 minutes/day \| 5 days/week \| 3 weeks
	Athletic Performance, Bodybuilding, Fat Loss, Gain Strength
	Barbell, Squat Rack, 2 x Kettlebell, Bodyweight, Seated Calf Raise Machine, Other, 1 x Kettlebell, 2 x Dumbbell, Flat Bench, Incline Bench, Dips (Parallel) Bar, EZ Bar, 1 x Dumbbell, Weight Plate, Suspension (TRX), Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Pull up bar Show More

Average Exertion

Average Cardio Intensity

Below you will find a workout split that was designed to get more results in less time. This is thanks to the combination of compound exercises and time-saving circuits. This plan uses kettlebell circuits for cardio.

If you're looking for an easy way to mix up your routine, try using this 5 day muscle group compound + kettlebell split workout routine!

This plan is split into Push, Pull, Legs, Arms & Abs. The Push day is lighter on chest and heavier on shoulders, but you can easily flip out one of the Shoulder Press Compound movements to use a Chest Press movement.

This workout plan focuses on getting in 5x5 on your primary compound movements, then working in circuits to get more done in less time.

You can use this plan to work on your endurance and build muscle.

The Arms Day and Abs Day could be flipped out in favor of cardio or additional rest days as needed.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1 - Leg

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	3 - 5 reps	60s
2.Dual Kettlebell Front Rack Walking Lunges	4 sets	15 - 20 reps	60s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Double Kettlebell Swing	4 rounds	30s	10s
3B.Double Kettlebell Deadlift to Deadstart Clean and Squat	4 rounds	30s	10s
3C.Lunge Twist	4 rounds	30s	10s
4.Seated Calf Raise Machine	4 sets	15 - 20 reps	60s

Day 2 - Pull

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Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	5 sets	3 - 5 reps	60s
2.Barbell Good-morning	5 sets	4 - 6 reps	60s
Circuit #3 - 4 rounds Rest 10s between rounds
3A.Double Kettlebell Clean	4 rounds	30s	10s
3B.Kettlebell Alternating Gorilla Row	4 rounds	30s	10s
3C.Overhead Lat Stretch	4 rounds	30s	10s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Kettlebell Upright Row	4 rounds	30s	10s
4B.Half Kneeling One Arm Kettlebell Clean See Exercise Notes	4 rounds	30s	10s
4C.Scorpion	4 rounds	30s	10s

Day 3 - Push

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press	5 sets	3 - 5 reps	60s
2.Arnold Press	5 sets	3 - 5 reps	60s
3.Rear Delt Raise	4 sets	4 - 6 reps	60s
Circuit #4 - 4 rounds Rest 10s between rounds
4A.Half-kneeling Kettlebell Single-Arm Shoulder Press See Exercise Notes	4 rounds	30s	10s
4B.Dumbbell Alternating Front Raise	4 rounds	30s	10s
4C.Shoulder Stretch (Cross Body)	4 rounds	30s	10s
Circuit #5 - 4 rounds Rest 10s between rounds
5A.Kettlebell Crush Grip Bridge Press	4 rounds	30s	10s
5B.Two Hand Kettlebell Straight Press	4 rounds	30s	10s
5C.Lying Chest Stretch with Scorpion	4 rounds	30s	10s

Day 4 - Arms

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Weighted Triceps Dip	4 rounds	6 - 8 reps	0s
1B.EZ-Bar Skullcrusher	4 rounds	6 - 8 reps	0s
1C.Standing Dumbbell Triceps Extension	4 rounds	6 - 8 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Standing EZ-Bar Biceps Curl	4 rounds	6 - 8 reps	0s
2B.Seated Dumbbell Biceps Curl	4 rounds	6 - 8 reps	0s
2C.Alternating Incline Dumbbell Biceps Curl	4 rounds	6 - 8 reps	60s

Day 5 - Abs

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Exercise	Sets	Reps	Rest
1.Weighted Decline Situp	4 sets	10 reps	60s
2.Suspension Side Plank with Torso Rotation See Exercise Notes	4 sets	10 reps	60s
3.Kneeling Cable Crunch	4 sets	10 reps	60s
4.Hanging Knee Raise Oblique Crunch See Exercise Notes	4 sets	10 reps	60s

Date Created: 1/16/2022, UTC

Last Updated: 1/17/2022, UTC

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