Barbell Kettlebell

Over the course of this 8 weeks program you will be training with two of the most powerful tools in the gym. This program contains 32 workouts, with various barbell and kettlebell lifts designed to optimize your time spent in the gym. Along with your primary training days you will have 8 restorative days to help your body recover, so you can continue to develop your body and skills.

Before you begin this program, we'll need to figure out what weight you'll be using for your main lifts: the deadlift and kettlebell overhead press. My recommendation is to train with your 8 rep max (RM), which is roughly 75% of your 1RM. Training at this intensity level will allow you to maintain proper technique while you lift, develop strength, and build muscle as the volume changes from week to week. So before you dive in, take some time to figure out the weights that you'll be using for these lifts. For the accessory lifts, select weights that you feel are appropriate for the given rep ranges. These weights should be challenging but not too difficult.