Two Bells
Eight weeks on a matched pair: front squats, presses and rows with both hands loaded. Four days, higher reps.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Intermediate
- Gear
- Two matched kettlebells and floor space. One bell will get you through — every two-bell movement names its one-bell version — but the plan was built for the pair.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Upper A
- Two-Arm Kettlebell Press or One-Arm Kettlebell Press 4 × 10
- Renegade Row or One-Arm Kettlebell Row 3 × 6 each
- Push-up 3 × 15
- Plank 3 × 45 sec
Two bells racked means one on each forearm, elbows tight to the ribs. Renegade rows: feet wide, hips level, push the floor away with the resting arm.
Day 2 Lower A
- Double Kettlebell Front Squat or Goblet Squat 4 × 12
- Kettlebell Dead Clean 3 × 10 each
- Walking Lunge 3 × 12 each
- Dead Bug 3 × 12
Cleans land the bells on your forearms, not in your hands. Stop the set the moment that changes.
Day 3 Upper B
- Kettlebell Push Press 4 × 8 each
- One-Arm Kettlebell Row 4 × 12 each
- Kettlebell Floor Press 3 × 12 each
- Side Plank 3 × 30 sec each side
Push press: dip with the knees, drive with the legs, and the arm only finishes it. Ninety seconds between sets.
Day 4 Lower B
- One-Arm Kettlebell Swing 4 × 15 each
- Goblet Squat 4 × 20
- Single-Leg Deadlift 3 × 12 each
- Glute Bridge 3 × 15
The long day. Twenty squats is a breathing exercise as much as a leg one — one bell is plenty for it.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Quadriceps · Abdominals · Hamstrings · Middle back · Shoulders · Chest · Glutes
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
Two matched kettlebells and floor space. One bell will get you through — every two-bell movement names its one-bell version — but the plan was built for the pair. Train 4 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Two Bells” lands in your calendar. No new sessions arrive after it. Get all 8 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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