5 × 5 is a classic training program that has been around for many years and is a very effective way to develop strength and muscle mass. This system was a favorite of Reg Park, Arnold Schwarzenegger’s idol. The program works as follows.

Pick a training weight and do five sets of five reps. If you successfully complete all five sets of five reps, increase the weight by 2-4 kg and do five more sets of five reps. Take three minute breaks between sets.

Obviously, a progressive increase in the load in kettlebell lifting is impossible, so other factors need to be considered. One of them is time under stress. When you can complete five sets of five reps at a fast pace, increase to four seconds, and positive to two seconds. When this seems easy to do, try spending five seconds lifting the weight, pausing at the top of the movement, and spending five seconds lowering the weight.

Another important factor is rest pauses between sets. Instead of three-minute breaks, take two-minute breaks, then they can be reduced to 90, and then to 60 seconds. Successfully completing five sets of five reps with XNUMX minute breaks and at a slower pace will surely be ready to handle heavier kettlebells.

The third factor is the type of exercise. When you can do five sets of five reps in military mode while standing, switch to the seated bench press. When you can easily perform five sets of five repetitions of swings with two kettlebells from the bottom up to chest level, switch to a snatch with both hands. There is always a way to make the exercise more difficult and to make the training program more effective.

Sample programs of kettlebell training 5 × 5

Two exemplary 5 × 5 kettlebell lifting programs:

First option

Monday

• A-1:
  
• A-2:

Complete A-1 and A-2 in turn. In other words, do one set A-1, rest for a minute, then do set A-2, rest for a minute, then set a second A-1, etc. Continue doing A-1 and A-2 in turn until you have completed all five sets.

• B-1:
  
• B-2: (with two hands)

Exercises are performed in the same way as A-1 and A-2

• In conclusion – – 2 × 5 (left and right hand alternately)

Take two minute breaks between sets. For each set, do five reps for each side.

Wednesday

• A-1:
  
• A-2:

The exercises are performed in the same way as described above.

• B-1:
  
• B-2: (with two hands)

The exercises are performed in the same way as described above.

• In conclusion – “Turkish rise” – 2 × 5 (with kettlebells in the left and right hand alternately)

Take two minute breaks between sets. For each set, do five reps for each side.

Friday

• A-1: (sitting)
  
• A-2:

Complete A-1 and A-2 in turn. In other words, do one set A-1, rest for a minute, then do set A-2, rest for a minute, then set a second A-1, etc. Continue doing A-1 and A-2 in turn until you have completed all five sets.

• B-1:
  
• B-2: (with two hands)

• In conclusion – – 2 × 5 (left and right hand alternately)

Take two minute breaks between sets. For each set, do five reps for each side.

The second option

1 day

• A-1:
  
• A-2:
  
• B-1:
  
• B-2:
  
• In conclusion – “Turkish rise” – 5 × 5 (with kettlebells in the left and right hand alternately)

2-й день

• A-1:
  
• A-2: (with two hands)
  
• In conclusion – “Turkish rise” – 2 × 5 (with kettlebells in the left and right hand alternately)

Give yourself a day off between workouts. In other words, do day 1 workout on Monday, day 2 workout on Wednesday, then day 1 workout repeats on Friday.

Key Points

The first option includes three full body workouts per week. This is a great program for those who recover quickly, lead a stress-free lifestyle and eat plenty of food.

The second option is for people who need more recovery time between workouts. In this case, you have more days until the next similar workout and more time to recover.

Workouts are divided into working out the upper body one day and the lower body the next day, which allows you to focus on specific muscle groups. Both programs are very effective. In order to choose one or the other program, try both and follow the progress. Then follow the one that suits you best.

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