Clean & Press and Goblet Squat
Today's session, timed and counted for you
A coach-voice timer counts every rep and calls every rest.
Day 1 · 4 sets · 12 kg
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Wave-loaded full body
A full-body program built on just two exercises — Clean & Press and Goblet Squat, alternated set for set. A push-pull-squat combination that hits every major muscle group with just enough volume to build muscle without burying you in fatigue.
- →Pick a version. Standard (4×6 building to 8×8) is for strength and muscle; use a bell you could clean and press 10-15 times. High-Rep (3×10 building to 6×12) is for endurance and fat loss; use a lighter bell, a 15-20 rep max.
- →One four-week wave, three full-body sessions a week (Mon/Wed/Fri; the source gives no frequency, so that is our default).
- →Week 1 is the baseline, week 2 adds volume, week 3 backs off a little, week 4 is the target. Weeks 1 and 4 are the source's numbers. Weeks 2 and 3 are interpolated between them, because the source only describes them in words.
- →Each set is Clean & Press right, Clean & Press left, then Goblet Squat. Rest follows the version: 60 seconds Standard, 90 seconds High-Rep.
- →To run another wave, re-enrol with a heavier bell once you can hit the week-4 target with clean technique.
- →Check the same bell does not limit your goblet squat depth. Too heavy or too easy? Use Easier / Harder.
Clean & Press and Goblet Squat strips kettlebell training down to two exercises and lets alternating volume do the rest. One set of Clean & Press (right arm, then left) followed immediately by one set of Goblet Squats keeps your heart rate elevated throughout the session while giving each muscle group a genuine chance to recover before its next set — the press taxes the shoulders and core, the squat taxes the legs, so alternating between them means you're never asking the same tissue to work twice in a row.
There are two ways to run it. The Standard version starts at 4 sets of 6 reps using a kettlebell you could do 10-15 clean & presses with (a 10-15 rep max), resting 60 seconds between exercises, and is aimed at strength and muscle building. The High-Rep version starts lighter — a 15-20 rep max kettlebell — at 3 sets of 10 reps with 90 seconds rest, aimed at muscular endurance and fat loss rather than pure strength.
Both versions are meant to be run over several weeks using a wave-loading pattern rather than adding weight or reps every single session: start at the listed starting point (4×6 for Standard, 3×10 for High-Rep) to establish your baseline in week 1, increase volume in week 2, back off slightly in week 3 to manage fatigue, then push to your target numbers in week 4 — 8 sets of 8 for Standard, 6 sets of 12 for High-Rep. That dip in week 3 isn't a mistake — it's what lets you hit a genuinely higher target in week 4 than a straight linear ramp would allow, since you're not compounding fatigue for four weeks straight.
Because the exercise selection never changes, progression across multiple four-week waves comes down to kettlebell weight: once you can comfortably hit the week-4 target (8×8 Standard or 6×12 High-Rep) with clean technique, start your next four-week wave at the lower starting-point volume again but with a heavier kettlebell.
There's no external standard tied to this one — it's a flexible, repeatable full-body staple rather than a certification test. Pick whichever version matches your current goal (Standard for strength/muscle, High-Rep for conditioning/fat loss), or alternate between them across different training blocks.
Common mistakes: choosing a kettlebell based on the press alone without checking that the same bell doesn't limit your goblet squat depth; skipping the week-3 volume reduction because the program "feels too easy" to back off — that dip is what makes the week-4 target achievable; and letting the clean get sloppy on the transition into the press once fatigue builds late in a session, which is where most kettlebell-related shoulder tweaks come from.
Expect this to feel very approachable in week 1 — that's intentional, since the wave pattern needs a genuine baseline to build from. Most people find the week-4 target (8×8 or 6×12) a real but achievable step up from where they started, and can run several four-week waves back to back at gradually increasing kettlebell weight before needing a different program entirely.