Here’s a 12-week kettlebell/dumbbell workout plan designed to focus on lean muscle growth and fat burning. This plan is structured to be done 5 days a week, with a combination of strength training and high-intensity interval training (HIIT). Weeks 1-4 we'll be focusing on building the foundations for the weeks to come. You can start with lighter weights and rep ranges in order to perfect your proper form. Just make sure it's still challenging. Once proper form is dialed in, go up slightly in weight and/or reps. This is called "progressive overload" and will be key throughout this entire program. Weeks 5-8 we're dialing the intensity up a bit now that you've perfected your proper form. Again, progressive overload is needed to continue to challenge your muscles and nervous system. Slightly up in weight and/or reps. Weeks 9-12 is where we push the hardest! Progressive overload is key here. You'll need to go up in weight here if you have the equipment to do so. If not aim for the top end of the rep ranges. General Guidelines: Warm-Up: 5-10 minutes of dynamic stretches or light cardio before each workout. Cooldown: 5-10 minutes of stretching and light cardio after each workout. Rest Between Sets: 60-90 seconds. Progression Tips: Increase Weights Gradually: Aim to increase the weight or number of reps slightly each week. Focus on Form: Ensure proper form throughout the workouts to avoid injury. Rest and Recovery: Make sure you get enough sleep and rest to support muscle recovery.