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  • Robert Miller R KC Mass Template

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    arthax123
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    This kettlebell training template consists of a 4 day per week upper/lower body split. Each day focuses on either upper push/lower pull exercises or upper pull/lower push exercises. The workouts are structured in a A/B format with exercises prescribed along with set and repetition schemes, rest periods, and tempo. The goal is to perform the exercises with kettlebells at 75-85% effort on the first sets, progressing to 85-105% on later sets, for a high intensity and metabolically challenging full body kettlebell routine.

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    KB Hypertrophy

    Original Title

    Robert Miller r Kc Mass Template

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    This kettlebell training template consists of a 4 day per week upper/lower body split. Each day focuses on either upper push/lower pull exercises or upper pull/lower push exercises. The workouts are structured in a A/B format with exercises prescribed along with set and repetition schemes, rest periods, and tempo. The goal is to perform the exercises with kettlebells at 75-85% effort on the first sets, progressing to 85-105% on later sets, for a high intensity and metabolically challenging full body kettlebell routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    152 views1 page

    Robert Miller R KC Mass Template

    Uploaded by

    arthax123
    This kettlebell training template consists of a 4 day per week upper/lower body split. Each day focuses on either upper push/lower pull exercises or upper pull/lower push exercises. The workouts are structured in a A/B format with exercises prescribed along with set and repetition schemes, rest periods, and tempo. The goal is to perform the exercises with kettlebells at 75-85% effort on the first sets, progressing to 85-105% on later sets, for a high intensity and metabolically challenging full body kettlebell routine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Kettlebell Mass Template by Senior RKC, Robert Miller

    Monday Rep % Tempo Tuesday Sets Rep % Tempo

    Upper Pull/Lower Push Upper Push/Lower Pull

    1A Weighted Pull Up 4-6 8,6,4 75%- 2-1-2 1A DBL Clean & Press 4-6 8,6,4 75%- 3-1-3
    85% 85%

    1B Double Front Squat 4-6 10,8,6, 75%- 3-2-2 1B Single Leg Deadlift 4-6 10,8,6, 75%- 3-1-2
    4 85% 4 85%

    2A Renegade Row 4-6 12, 10, 2-1-2 2A See Saw Press 4-6 12, 10, 2-1-2
    8 8

    2B Racked Back Lunges 4-6 20, 18, 2-1-1 2B DBL KB Deadlift 4-6 10,8,6, 85%- 5-1-2
    16 4 105

    3 Finisher 3 Finisher

    Thursday Sets Rep % Tempo Friday Sets Rep % Tempo

    Upper Pull/Lower Push Upper Push/Lower Pull

    1A Double Front Squat 4-6 8,6,4 75%- 3-2-2 1A DBL KB Deadlift 4-6 8,6,4 75%- 5-1-2
    85% 85%

    1B Pull Up/weighted 4-6 10,8,6, BW- 2-1-2 1B Bent Press 4-6 5,3,2,1 85%- 1-2-2
    4 95% 105

    2A Racked Back Lunges 4-6 12, 10, 2-1-1 2A Single Leg Deadlift 4-6 12, 10, 3-1-2
    8 8

    2B Renegade Row 4-6 20, 18, 2-1-2 2B See Saw Press 4-6 20, 18, 2-1-2
    16 16

    3 Finisher 3 Finisher

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