MuscleBeginner

Clean & Press and Goblet Squat

Full body program to build muscle and burn fat

Duration: 12-24 minutes
Equipment: 1 kettlebell
3-6 days/week
12-24 minutes
1 kettlebell

Transform Your Body with Two Exercises

This 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.

Exercise Demonstrations

Kettlebell Clean & Press

Goblet Squat

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Join thousands of athletes using Clean & Press and Goblet Squat to achieve their fitness goals.

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