New to kettlebells? Start here.
A structured program with tempo guidance on every rep. Learn the movements, build the habit, get strong.
Dungym is built around fundamental kettlebell movements: swings, cleans, front squats, presses, and windmills. Every exercise has a prescribed tempo that teaches you proper control. Slow eccentrics, controlled concentrics. The app guides you through each session with rest timers and tempo cues. Start with a weight that feels moderate and let the program teach you the rest.
Today's workout
Track your sets
Progress over time
3
days/week
40
min/session
1
kettlebell
$5
per month
The program
Built around the kettlebell complex.
Every session opens with a kettlebell complex: swings, cleans, squats, presses, windmills. Functional strength and conditioning in one continuous flow. Then a focused hypertrophy superset and finisher.
Mon
Push / Anti-Extension
Complex + superset + finisher
Wed
Pull / Anti-Rotation
Complex + superset + finisher
Fri
Carry / Total Body
Complex + superset + finisher
Workout tracking
Log every set. Know where you stand.
Track weight, reps, and RPE for every exercise. The app remembers your last session so you know exactly what to beat. Built-in rest timer keeps you honest between sets.
- ◆Log sets as you go: weight, reps, notes
- ◆See your last session's numbers inline
- ◆Rest timer with audio cues
- ◆Tempo guidance on every exercise
Track your sets
Progress
Watch your numbers go up.
Every session you save builds your history. See your weights and reps trend over time with simple progress charts. Know when it's time to move to a heavier bell.
- ◆Progress charts for every exercise
- ◆Session history with full details
- ◆Track weight and reps over time
- ◆Clear signal when it's time to progress
Session history
Program design
Opinionated. On purpose.
This isn't a random workout generator. It's a single, carefully designed program. Every exercise, every tempo, every rep range has a reason. You don't have to think. Just follow the plan.
- ◆Kettlebell complex for conditioning and strength
- ◆Hypertrophy supersets for muscle
- ◆Tempo-controlled reps for real time under tension
- ◆Push / pull / carry split across three days
Today's workout
Tempo teaches technique
Every rep has a prescribed tempo (e.g., 3-1-1-0). The slow eccentrics force you to control the weight. You learn proper form by slowing down, not by watching videos.
Five core movements
Single-arm swings, cleans, front squats, presses, and windmills. Master these five and you have a complete training foundation.
Three days a week
Monday, Wednesday, Friday. Enough frequency to build skill and strength, enough rest to recover. Perfect for building the training habit.
Start light, progress naturally
Begin with a weight where round 3 is challenging but clean. When it feels controlled, move up. No complicated periodization, just simple progression.
Guided sessions
The app tells you what to do, how many reps, what tempo, and when to rest. No guesswork, no decision fatigue.
Try Day 1 free
See the full Day 1 workout before committing. No sign-up required. If it clicks, subscribe for $5/mo to unlock the full program.
Simple pricing. No gimmicks.
Try Day 1 free. Subscribe to unlock the full program and track your progress.
Monthly
Cancel anytime
- Full program access
- Log sets, reps, and weight
- Session history
- Progress charts
- Built-in rest timer
- Works on any device
Frequently asked questions
If you can safely swing a kettlebell, you can start this program. The tempo prescriptions will teach you control. Start with a lighter weight and focus on form. If you're completely new, practice basic swings for a week first.
Most men should start with a 16kg kettlebell, most women with a 12kg. The key is that round 3 of the complex should feel challenging but your form should stay clean. Go lighter if needed.
Most people notice improved grip strength and conditioning within 2-3 weeks. Visible muscle changes typically appear at 6-8 weeks. The tempo work accelerates results because every rep is maximally effective.
Use a lighter kettlebell or reduce reps. The windmill is usually the hardest movement for beginners. Start with no weight on windmills and add the bell once you have the pattern. The program adapts to your level.