This program is a variation of the Ketogains 5×5 Novice Strength Training Program, but done with Kettlebells or Dumbbells. You will see that this routine is not really “5 x 5” based on its reps / sets scheme, but that is not important. Because you are lifting with different equipment, the setup has to be adjusted as to emulate the required stimulus for muscle growth, so we will be using 4 sets of 12 reps instead. You are to finish all the sets and reps of each exercise before jumping to the next exercise, this is not circuit training. Rest times between sets are 2-4 minutes between sets. Do the reps and sets as they are laid out in the program (don’t change the order). You do not need to add any more extra accessory work except for maybe some abdominal and calf exercises. The program is to be conducted 3 days a week for Strength Training and optionally, and ptional 2 days a week for HIIT (but remember, fat loss is achieved via Diet), alternating workout A&B on non-consecutive days.