You may have heard of the original 5×5 program.

5×5 is a strength-training program originally popularized by Bill Starr in the 1970s. It has also had several more recent popular iterations and spins. The core of the program involves performing five sets of five reps of a chosen exercise to increase strength and size.

The 5×5 program is typically done using compound exercises such as the squat, bench press, and deadlift.

What I wanted to do, however, was take the spirit, energy, and time-tested results of this program—especially when it comes to building functional strength and lean muscle—and adapt it for kettlebells (since that’s kind of my thing).

The Kettlebell 5×5 has been a huge hit, so now I’m rolling out an updated version for 2026.

We officially start the program together tomorrow, Monday, January 12th. If you want to hop in and follow along with us in real time, you can sign up at the link below:

→→ Kettlebell 5×5 – 2026 Update​

I’ve also copied and pasted a full sample workout from the program below so you can try it out.

Hope to see you on the inside!

– Forest

--

KB 5×5 – WORKOUT 1

​Video demos are included for every exercise and workout in the full program HERE.

WARM-UP​
30 seconds each, no rest. Complete 1–2 rounds:

– Arm swings / circles
– Hip hinge / bodyweight good mornings
– Bodyweight squats
– Plank shoulder taps

PART 1​
Do 5 reps of Exercise 1. Rest 60–120 seconds.
Do 5 reps of Exercise 2. Rest 60–120 seconds.
Alternate back and forth until you’ve completed a total of five rounds.

When you can complete five sets of five reps for each exercise, progress by adjusting tempo, reducing rest periods, choosing a harder variation, or increasing weight:

– Single or Double KB Press (5 reps per side)
– Single or Double KB Swing (5 reps per side for single-arm swings / 5 reps total for double swings)

PART 2​
Do 5 reps of Exercise 1. Rest 60–120 seconds.
Do 5 reps of Exercise 2. Rest 60–120 seconds.
Alternate back and forth until you’ve completed a total of five rounds.

When you can complete five sets of five reps for each exercise, progress by adjusting tempo, reducing rest periods, choosing a harder variation, or increasing weight:

– Single or Double KB Row
(If no heavier weights are available, go to 10–15 reps)
– Single or Double KB Squat
(If no heavier weights are available, go to 10–15 reps)

PART 3​
Perform as many reps as possible for each movement in 45 seconds.
Rest 15 seconds between exercises.
Rest 60 seconds between rounds.
Complete 2–3 total rounds:

– KB halo + reverse lunge
– Push-ups with alternating shoulder taps
– Fast feet or high knees

--

It’s 2026 - and I'm updating one of my most popular programs:

-> 5x5 Kettlebell Method - 2026 Update​

This plan plays off the classic 5x5 strength method (originally made famous by guys like Bill Starr)—but I’ve re-imagined it for kettlebell training at home--and I'm updating it with my newest and most effective methods for 2026.

If you want to build strength and muscle without needing a gym, endless equipment, or a ton of time—this is for you.

We swap the barbell for double kettlebells, and we use smart strategies like:

• Time under tension
• Tempo control
• Minimal rest …to help you gain real strength and size—without beating yourself up.

Perfect if:

• You’re training at home in your garage, basement, or living room
• You’ve got 20–30 minutes max to squeeze in a workout
• You’re ready to feel better than you did a decade—or two or three—ago

Just grab a couple kettlebells and follow the plan:

-> 5x5 Kettlebell Method - 2026 Update​

Cheers!

-Forest