Simple & Sinister
Simple & Sinister is a 5-day kettlebell training approach focused on strength and conditioning. Use it as a starting point for organizing and tracking consistent training.
What is the Simple & Sinister?
Simple & Sinister is a 5-day kettlebell training approach focused on strength and conditioning. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Warm-up — 3 rounds of prying goblet squat ×5, hip bridge ×5, halo ×5/side
- One-Arm Kettlebell Swing — 10×10
- Turkish Get-Up — 10×1, alternating sides
The classic practice is 100 one-arm swings followed by 10 get-ups. Build technique and conditioning before chasing the benchmark pace.
- One-Arm Kettlebell Swing — 100 total reps
- Turkish Get-Up — 10 total reps
StrongFirst's Sinister benchmark is 100 one-arm swings in 5 minutes, then 10 get-ups in 10 minutes.
- One-Arm Kettlebell Swing — 10×10
- Turkish Get-Up — 10×1
The program is a practice, not a race to failure. Increase bell size only when the current workload is owned.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured kettlebell routine with a clear weekly schedule.
Goal
Strength and conditioning
Progression
Progress primarily by improving technique, density and eventually kettlebell load. The well-known Simple benchmark for men is 32 kg for both movements; the Sinister challenge uses 48 kg for both.
Accuracy note
Core structure and benchmarks are based on StrongFirst's published Simple & Sinister description.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Simple & Sinister
How many days per week is the Simple & Sinister?
This Gym Log listing is organized as a 5-day-per-week program.
Who is the Simple & Sinister for?
People seeking a structured kettlebell routine with a clear weekly schedule.
Can I track the Simple & Sinister in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.