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Mixed · Plan · Conditioning
Two-bell home kettlebell plan (6 weeks)
Intermediate · 25–39 · 6-week plan
A progressive 6-week strength-and-conditioning plan using two kettlebells at home. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole conditioning workout hands-free.
Session at a glance
This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.
The prompt
Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).
Why it's built this way
Training each major movement 2-3 times a week with sets taken close to failure and gradually increased load or volume drives strength and muscular endurance, and two matched bells let the legs and pressing be loaded heavily enough to keep progressing. Spreading volume across sessions and including a deload supports recovery and steady gains. Mixing heavier strength days with conditioning days is a reasonable concurrent approach, though chasing both hard at once blunts each slightly versus specialising.
Sources: Schoenfeld et al., Sports Med 2016 (training frequency); Schoenfeld et al., J Sports Sci 2017 (weekly volume); Murach & Bagley, Sports Med 2016 (concurrent training & hypertrophy)
Run it hands-free in sweatcue
sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.
More mixed & related workouts
New to prompting an AI for workouts?
Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.