A kettlebell workout plan that actually builds strength.
Three days a week. A functional complex plus hypertrophy work. Follow the plan, track your progress.
Most kettlebell programs are just random circuits. Dungym is a structured 3-day program where every session starts with a kettlebell complex (swings, cleans, front squats, presses, and windmills) then adds traditional strength work like bench press, pull-ups, and RDLs. Prescribed tempo on every rep. Real progression.
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
Structured, not random
Monday is push, Wednesday is pull, Friday is carry. Each day has the same complex, a different superset, and a targeted finisher. You always know what to do.
Functional complex
Swings, cleans, front squats, presses, and windmills. Three rounds of the complex opens every session and builds your conditioning base.
Hypertrophy supersets
After the complex: bench + rows, pull-ups + Pallof press, RDLs + dead bugs. Traditional strength work that builds muscle.
Tempo-controlled reps
Every rep has a prescribed tempo (e.g., 3-1-1-0). Slow eccentrics, controlled concentrics. No momentum, real time under tension.
Built-in progression
Start with a weight that makes round 3 challenging. When it feels controlled, move up. Simple, sustainable progression.
Track everything
Log your sets, weights, and reps. Built-in rest timer. See your progress over time with charts.
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
Warm-up (5 min of hip 90/90s and arm bars), then 3 rounds of the kettlebell complex (swings, clean-squat-press, windmills), then a superset of two strength exercises for 3 rounds, then a finisher. About 40 minutes total.
Your bell should make round 3 challenging but not sloppy. Most men start with a 24kg. Most women start with a 16kg. Adjust based on your press strength. A lighter second bell is helpful for windmills but not required.
The program is designed for 3 days with rest in between. Recovery is when you grow. If you want more, add light mobility work or Zone 2 cardio on off days.