Transform Your Body with Two Exercises
Clean & Press and Goblet Squat is a great program that will help you transform your body using just two fundamental kettlebell exercises.
The overall volume is just right to build muscle while staying away from too much fatigue. If you keep calories in check, it will also help you burn fat.
Program Structure
The program alternates between Clean & Press and Goblet Squat, creating a perfect push-pull-squat combination that hits every major muscle group.
You'll perform these exercises in an alternating fashion - one set of Clean & Press (each arm) followed by one set of Goblet Squats. This approach keeps your heart rate elevated while allowing specific muscle groups to recover between sets.
Two Variations
Standard Version
- Weight selection: 10-15 RM for Clean & Press
- Starting point: 4 sets of 6 reps
- Target: 8 sets of 8 reps
- Rest: 60 seconds between exercises
- Focus: Strength and muscle building
High-Rep Version
- Weight selection: 15-20 RM for Clean & Press
- Starting point: 3 sets of 10 reps
- Target: 6 sets of 12 reps
- Rest: 90 seconds between exercises
- Focus: Muscular endurance and fat loss
Wave Loading Pattern
The program uses a wave-loading approach:
- Week 1: Lower volume to establish baseline
- Week 2: Increase volume
- Week 3: Back off slightly for recovery
- Week 4: Push to new heights
This wave pattern prevents plateaus and ensures consistent progress while managing fatigue.