Programs
A program for your level, your goals, and your equipment — 39 of them, all free in the app. Pick one and the coach runs every session, then decides what changes next time.
Every program runs in the app. Free on iPhone, no sensor required.
Get the appOne kettlebell and nothing else. Core activation, ballistic power, strength work and mobility — the largest of the five libraries.
Foundations of Kettlebell Mastery
Beginners or anyone rebuilding their technique from scratch
Build clean, consistent technique across swings, cleans, and snatches. Four weeks of progressive skill development with IMU-driven quality gates.
Power Endurance Builder
Intermediate athletes who can move well and want to sustain power under fatigue
Develop sustained power output with progressively challenging work-to-rest ratios. Focus on maintaining velocity retention under fatigue.
Road to 100 (Snatch)
Snatch-focused athletes chasing a volume milestone across 12 weeks
Performance-focused 12-week mesocycle targeting 100 snatches as quickly as possible. Builds from EMOM volume through density development to specificity peaking. Includes structural strength work (press, squat, row, get-up) to support snatch performance.
Power Cycle
Athletes wanting maximum bell speed and explosive output in short bursts
Increase peak explosiveness and short-interval output capacity. Eight weeks of power-focused training with full recovery between explosive efforts.
Iron Continuum
All-around athletes wanting to develop strength across all 7 movements
Build repeatable force production under moderate density while keeping ballistic work primary. Eight weeks of ballistic and grind hybrid training with stability development.
Work Capacity Protocol
Athletes building an aerobic base with high-volume moderate-intensity work
Increase sustainable output across repeated moderate-length work intervals. Eight weeks of progressive accumulation with ballistic priority and optional grind reinforcement.
10-Minute Engine
Athletes building non-stop work capacity for long continuous sets
Develop the ability to sustain high-quality ballistic output for 10 continuous minutes. Eight weeks of progressive density training with snatch priority and structural support.
One Bell Standard
Fit beginners who want a minimalist single-bell program with a clear performance target
One kettlebell. One movement. Three months. Build from your first one-arm swings to 100 reps in under five minutes. Every session loads the same skill and tracks it the whole way.
The Generalist
Athletes who refuse to specialize. Builds all three pillars plus plyometric power and aerobic base.
Trained for anything. A 12-week multi-modal program built on five training stimuli — ballistic power, structural strength, plyometric output, aerobic base, and isometric mobility. Three phases (Accumulation → Intensification → Realization) on a fixed 5-day weekly rhythm. For athletes who refuse to specialize.
The Workhorse
Lifters who already squat and deadlift. Layers kettlebell density and paired heavy work onto a barbell base.
The Workhorse doesn't chase peaks. It raises the floor.
The Native
The athlete who trains with one bell and their bodyweight. A 4-week on-ramp that builds power and strength by adding work, not load.
Body and one bell. A 4-week, 4-day on-ramp built on the work you can do anywhere: get-ups, presses, snatches, goblet squats, and swings, backed by pistols, pull-ups, and sprints. Strength first, then ballistic density that climbs week over week while the load stays put. You progress by doing more in the same time, not by loading heavier. One kettlebell required; a second is optional for double presses and front-rack squats.
Frontline Scrapper
Tactical athletes, military, and first responders building the strength, stability, and engine to carry heavy loads over distance.
One heavy bell, a trap bar, and the road. An 8-week tactical block that builds the strength, stability, and engine to carry heavy loads over distance. Five days a week: three strength days anchored by a Turkish get-up and Trap-Bar deadlift pairing, plus two conditioning days of swings, running, and rucking. Phase 1 builds the base with volume; Phase 2 sharpens it with heavier loads and power work. Requires one heavy kettlebell (24 to 32 kg) and a trap bar; a kettlebell deadlift substitutes if you have no bar.
Six-Day Disciple
The dedicated kettlebell athlete who wants one tool, six days a week, and every lift that matters.
One bell, six days a week, twelve weeks. A complete kettlebell practice that touches every tracked lift across three strength days and three conditioning days: swing, snatch, clean, goblet squat, press, row, get-up, and windmill. Three four-week blocks build the work, sharpen it, then express it. One kettlebell is enough; a second adds double cleans, double presses, and front-rack squats on strength days. For the athlete who chose the minimalist path and wants to go deep.
Powerbuilding Cycle
The lifter who wants to add size and accessorize a barbell base without losing kettlebell skill.
Barbell base, kettlebell mass. A 12-week hypertrophy block on a four-day bodybuilding split: barbell squat, bench, deadlift, and row drive the heavy work, while kettlebell presses, rows, goblet squats, and swings pack on the volume that BellSense tracks. Three blocks build the work, add load, then chase the pump. There is no peak week and no taper here; the goal is size you can measure, not a one-day total. One kettlebell and a barbell get it done; a second bell adds double rows and front-rack carries. For the lifter who wants size without losing kettlebell skill.
Bell Ascetic
The minimalist who wants conditioning and work capacity from a single bell.
One bell, six weeks, all sweat. A short, hard density block built on a five-exercise circuit — swing, goblet squat, row, press, snatch — run three days a week in three different formats: EMOM, AMRAP, and rep ladders. The fourth day is German volume, 10 sets of 10. The clock stays tight while the work climbs, so you watch your reps per minute rise week over week. The density is repeatable and measured every session, not built on long rests or heavy singles. One kettlebell required; a second opens up circuit variations. For the minimalist who wants conditioning and capacity from a single bell.
The Ascendant
Sensor users who want the bell to read their output and pick the next step.
You bring the work. The coach reads your velocity round by round and earns you the next rep, then the next round, then the next bell — when the bar of your own output says you have it. Three days a week across the full kettlebell toolkit: hinge, clean, snatch, press, squat, row, and the ground-up skill lifts.
The Anvil
Double-bell lifters who want one hard complex auto-regulated session to session.
Two bells, one complex, six weeks. Every session runs the same chain: two cleans, one press, three front squats with both bells, unbroken, for 8 to 15 rounds. The coach reads your velocity round by round and adds work only when your output earns it — more rounds first, then shorter rest, then heavier bells. The six weeks move from establishing the chain, through a compression block, to a test week. Bring two matched bells and the coach owns the progression.
Silverback
The lifter chasing size who wants barbell strength, self-adjusting kettlebell volume, and gymnastics in one hypertrophy block.
Kettlebell mass, barbell base, gymnastics finish — and it adapts to you. A 12-week multi-modal hypertrophy build adapted from a classic four-day powerbuilding split: Quads, Push, Hips & Hams, Pull. Barbell squat, bench, deadlift, and row anchor the heavy work on a fixed periodized ramp; the BellSense-tracked kettlebell goblet squats, presses, rows, and swings run on Progression Model v2, so the app owns their load, volume, and density session to session off your velocity retention and fatigue. Pull-ups, dips, push-ups, and Nordic curls round it out with gymnastics. Three blocks build the pump (Metabolic Stress), add the load (Mechanical Tension), then finish with a hard ascending push (Ascending Load). There is no taper or peak week here; the goal is size. One bell and a barbell get it done; a pull-up bar and some floor space do the rest.
Power & Speed Cycle
Athletes coming off a strength block who want to turn that strength into explosive, high-velocity power and speed across a six-day multimodal week.
A 5-week power/speed peaking block — run it after a strength phase to convert that strength into explosive, high-velocity output. One rule governs every set: move as fast as you can. Six days a week, each with a theme — Lower Power, Upper Sprint, Energy System, Overhead Power, Lower Sprint, and Dynamic Pull. Every lift day is led by a velocity-tracked kettlebell ballistic (swing, snatch, or clean) so the sensor's velocity retention drives the whole program, with barbell dynamic-effort lifts, plyometrics, and swim/run/bike intervals carrying the rest. Weeks 1–2 build velocity at volume, weeks 3–4 intensify with heavier speed work, week 5 sharpens and tests. Requires a kettlebell; a barbell, plyo space, and a cardio modality round out the mixed-modality days.
The Proving Ground
Advanced lifters who want a barbell strength base with kettlebell power and volume on top.
An eight-week powerbuilding block for advanced athletes. Barbell strength anchors (bench, squat, deadlift, push press) pair with sensor-tracked kettlebell ballistics and grinds across a six-day split. Build size and strength week over week, then test your maxes.
The Hybrid Titan
Off-season hybrid athletes converting a strength base into explosive power and a bigger engine — court, field, and track athletes who want everything at once.
An 8-week concurrent power-and-conditioning block for the hybrid athlete — force, velocity, and aerobic capacity built at the same time. Three strength days (squat, bench, deadlift) each pair a heavy barbell primary with an explosive tracked kettlebell contrast — clean, snatch, swing — so the sensor reads your power on every session. Three conditioning days run moderate, high, and low. Three phases ramp accumulation → intensification → optimization; the progression engine owns the kettlebell load and volume week to week.
Press Focus
Anyone whose press has stalled and wants six weeks pointed at it.
Six weeks, two sessions a week, one lift. A heavy day and a volume day of single-arm overhead press, and nothing else competing for the effort. The coach reads velocity retention on every round and moves the reps, the rounds, and then the bell when your output says you have earned it. Run it on its own or bolt it onto whatever else you are training.
Row Focus
Anyone building the pull that a press-heavy diet leaves behind.
Six weeks, two sessions a week, one lift. A heavy day and a volume day of single-arm row, and nothing else competing for the effort. The coach reads velocity retention on every round and moves the reps, the rounds, and then the bell when your output says you have earned it. Run it on its own or bolt it onto whatever else you are training.
Goblet Squat Focus
Anyone who wants depth, position, and load under the squat in six weeks.
Six weeks, two sessions a week, one lift. A heavy day and a volume day of goblet squat, and nothing else competing for the effort. The coach reads velocity retention on every round and moves the reps, the rounds, and then the bell when your output says you have earned it. Run it on its own or bolt it onto whatever else you are training.
Get-Up Focus
Anyone who wants the get-up to stop being the lift they skip.
Six weeks, two sessions a week, one lift. Turkish get-ups and nothing else competing for the effort. The get-up is scored on control, not speed, so the coach moves the volume and the hold rather than the bell. When both sides are solid at the top of the round band, take the next bell up yourself.
Kyle's Beginner Burner
Busy dads and anyone who wants efficient full-body training
You don't need 90 minutes. You don't need fancy machines. You don't need to be 25 again. You need consistency. For the next 4 weeks, we're training full-body, 20-30 minutes a day, using one or two kettlebells and bodyweight. Every session hits strength, power, and conditioning. Every day moves the needle. Built for busy dads (and anyone who wants to train): Efficient. Strong. Athletic. Real. Show up. Lift the bell. Get better.
Two-Day Engine
Beginners who can train twice a week and want to be measurably fitter
Two days a week, six weeks. The swing is in every session, long enough for it to become yours, and around it you will meet three more lifts: the goblet squat, the press and the row, two weeks each. The coach moves your rounds, rest and bell as your engine grows, and week six pulls back so you finish fresh rather than flattened.
Three-Day Wave
An intermediate with three days a week who wants their working weights to move.
Six weeks, three days a week. Every lift gets a heavy day and a volume day in the same week, seventy-two hours apart, and the pair rotates: press heavy while you squat long, then squat heavy while you row long. The volume day runs a lighter bell than the heavy day earned. Your working weight is the only thing that says whether the week worked. If you want one lift to move fast, run a Focus program instead.
Building Atlas
A beginner who came to get stronger, not to learn the swing.
Four weeks, three days a week. Press, squat and row every session, and the coach adds weight to the bell whenever you have earned it. That is twelve chances to go heavier on each lift in four weeks, which is a rate you only get once. Ladders keep the reps low so the weight can climb. The deadlift, the pull-ups and the core work are yours to log by hand; the coach moves the three lifts. Sessions run about thirty minutes.
Power Repeats
An intermediate who wants to get fitter without grinding themselves down three days a week.
Six weeks, three days a week. Short sets of hard swings and snatches, full power on every rep, and as much rest as you need between them. You stop each set long before it burns, which is what keeps the power in it. Around that sits the rest of the work: a press day, a squat day, a light flow of halos, squats, swings and presses, core in every session, and easy conditioning that stays easy on purpose. Wear a strap and the rest ends when your heart rate drops thirty beats off its peak; without one, start when you can breathe through your nose again. The times on the card are the longest a session can run. As you get fitter, they get shorter.
Blueprint
A lifter with a bar who wants the three big lifts to go up, and a bell for the day there is no rack.
Eight weeks, four days a week. Week one you find a three-rep max on the back squat, the bench press and the deadlift, and every session after that is a percentage of those three numbers. The weight is yours to set and it does not move much. What moves is the rest: when a set slows down you take longer, not lighter. Sessions run about twenty-five minutes and most of that is standing still. The fourth day is bell work and needs no rack.
Slow Iron
An intermediate kettlebell lifter who wants to build muscle without needing more bells than they own.
Kettlebells jump in 4 kg steps. Twenty-four to twenty-eight is a seventeen percent jump, and there is no small step to add. So the reps stay fixed at a number you can hold, and the rep itself gets longer instead — four seconds down on the squat and press, three on the row, a full second held at the bottom before you drive up. Tension time climbs every week while the bell stays exactly where it is. The coach adds sets first, then cuts rest, and only moves the bell once your base can absorb the next jump. Two accessory blocks run every session and are not counted in the time on the card, so plan for longer than the estimate.
Apprentice
A lifter with a bar and no barbell experience, ready to run the classic beginner squat-bench-deadlift progression.
For a lifter with a bar and no experience with it. Squat, bench and row one day; squat, press, deadlift and a kettlebell swing the next — the same five reps every session, a little more weight each time. Six weeks is a slice of a longer method: keep running the block while the weight keeps climbing. The warm-up, accessory and cool-down work each session are not counted in the time estimate.
Monk Mode
A beginner who wants a bigger engine and keeps blowing up because every other program tells them to push.
A conditioning program that forbids pushing. Four easy sessions a week — three you can run on any modality you like, walk, jog, bike, row or ruck, plus one long easy kettlebell session. Effort is set by your breath, not a number: you should be able to hold a conversation, or breathe through your nose the whole way. The duration climbs across six weeks and the effort never does. Most conditioning asks you for more. This asks you for less, more often, because that is what actually builds an aerobic base. The warm-up and cool-down are not counted in the time on the card.
Bellows
Someone who wants to lose fat and get fitter, has one bell and no gym, and can give three half-hours a week.
Lift, then cardio, then lift, on a clock that never changes. Twenty-one minutes, three times a week: eight reps at a station, a minute of cardio, eight reps at the next, straight round the loop with no rest but the time you save. Built on interval weight training, the method Pat O'Shea laid out in the 1970s and one of the oldest honest answers to wanting to be leaner and stronger at once. The cardio needs no equipment: a rope, a stair, or marching in place all work. What this promises is what it can measure: three sessions a week, and measurably more work inside the same twenty-one minutes by week six, when you repeat week one's session exactly. It does not promise a number on the scale, because the app cannot see your kitchen. Warm-up and cool-down are not counted in the time on the card.
The Habit
An intermediate who can show up most days and wants to get stronger without ever being wrecked for the next session.
Strength five days a week that never leaves you sore. Two sets of five on a press, a row and a squat, one hard swing set, and you are done — short sessions you can do again tomorrow, at a weight you never have to strain for. The one rule is that you finish able to do more. The coach only ever moves one thing, the bell, and only once it has seen enough clean sessions to earn it; it will not pile on sets or shorten your rest. Built on the daily-practice tradition of minimalist strength training, where the small dose done often beats the big one done rarely. Logging how each session felt is what moves the load, so this one rewards checking in. Warm-up and cool-down are not counted in the time on the card.
The Last Set
An intermediate with a barbell who is tired of guessing at a training max and wants the program to work it out from their own last sets.
Two waves of barbell work where the last set decides what comes next. Wave one is sets of eight, wave two is sets of four, and each wave ends with one all-out set that rewrites your working max: every rep past the standard adds weight to the number the whole program is built on. Percentages come off the most you have done for three solid reps — there is no one-rep testing here. Four days a week, one main lift a day, with kettlebell assistance and trunk work behind it. Most percentage programs hand you a max and ask you to trust it for months. This one re-derives it from what you actually did, twice in six weeks. Warm-up and cool-down are not counted in the time on the card.
Bell and Base
An intermediate who wants the get-up and the swing to get better without losing the engine, and has four days a week for both.
One bell and an engine, built at the same time. Four days a week: a swing day, a get-up day, a strength day, and a swing day that finishes with intervals — each of the first three carrying easy aerobic minutes behind the bell work. The swing and the get-up are the skill spine, practised rather than tested, while the aerobic work stays conversational the whole block so it builds a base instead of costing you the bell work. It is the only kettlebell-only program here carrying both the get-up and a real aerobic base: the programs that train the skill lifts treat easy cardio as a five-minute warm-up, and the one with a genuine base leaves the get-up out. Warm-up and cool-down are not counted in the time on the card.
The Next Bell
A beginner who wants to add muscle, trains three days a week, and has a heavier bell within reach for when they earn it
Six weeks, three days, a bell — and the next one up once you've earned it. Two waves: ten reps to build the work, then six once you move to the heavier bell. The last set of every wave goes to honest failure — the read the coach prices, and the bell moves once the whole block has earned it.
Every one of these is free, and the coach adapts them to what you actually did.
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