Classically Swole (total body strength, hypertrophy and power)

Classically Swole (total body strength, hypertrophy and power)

Welcome to the Bells Up Studio program, Classically Swole (Intermediate/Advanced Level)!

This 20-session program (10 weeks) focuses on total body strength and hypertrophy (heavy sets) in "traditional" kettlebell programming format (low rep, hight set), with one recommended conditioning class per week. We'll work on increasing your overhead press/shoulder strength, building your back, plus single-leg strength and power. Your final (optional) benchmark test will include a 1/2- 1/4 bodyweight press, double racked squat, conventional deadlift, push up and optional pull up and snatch test. Join this program and rock out to gym classics with limited equipment.

What to expect:
*upper and lower body splits (combo of lower and upper body moves each session) with kettlebells and optional dumbbells/other gym equipment
*weekly conditioning session with kettlebells and body weight
*interval-based sets, low-rep, high round sessions
*option for adding barbell lifts and pull-ups for advanced levels
*end of program test: benchmarks for 1/2- 1/4 bodyweight press, double racked squat, conventional deadlift, push up and optional pull up and snatch test

Please complete classes in order, completing x4 sessions per week, then REPEATING sessions in order the following week. We work with a double repetition cadence (you repeat each class twice) in most Bells Up Studio programs because repetition is the best way to experience change. Due to this, we offer full video classes and written versions of each class; you can choose to use the video twice, use a combo of video and written programs, or only use the written program.

Weeks 1+2: videos 1+2+3+4
Weeks 3+4: videos 5+6+7+8
Weeks 5+6: videos 9+10+11+12
Weeks 7+8: videos 13+14+15+16
Weeks 9+10: videos 17+18+19+20
Final Test: written document with benchmark tests for squat, deadlift, push-up, pull up, bent press skill and snatch endurance

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Classically Swole (total body strength, hypertrophy and power)
  • Classically Swole: Introduction Video

    Welcome to your new strength program, Classically Swole! In this short video, Lacee explains what to expect in your program over the next 10 weeks.

  • Classically Swole: Weeks 1+2 (Classes 1+2+3+4)

    4.98 MB

    Written version of weeks 1+2 from the program: Classically Swole (Classes 1+2+3+4).

  • Classically Swole: Weeks 3+4 (Classes 5+6+7+8)

    4.98 MB

    Written version of weeks 3+4 from the program: Classically Swole (Classes 5+6+7+8).

  • Classically Swole, Class 1: Red Lip Low Squat (STRENGTH)

    trainer: Lacee
    duration: 45 minutes
    class 1 of 20
    program focus: squat+press+swing

    Welcome to your new program, Classically Swole! We start out this traditional kettlebell total body strength and conditioning program with squats, presses and swings, broken up by low rep+high round intervals. Bri...

  • Classically Swole, Class 2: Prince On Vinyl Power (STRENGTH)

    trainer: Lacee
    duration: 45 minutes
    class 2 of 20
    program focus: hinge+pull+power

    Join Lacee for a posterior-chain focused class, incorporating heavy b-stance deadlifts, single arm swings, hinged rows and a Turkish Get Up variation that includes a bent press (modifications given for all levels)....

  • Classically Swole, Class 3: Arms & Abs In The City (STRENGTH)

    trainer: Lacee
    duration: 48 minutes
    class 3 of 20
    program focus: upper+abs

    Classically swole arms for all! Join Lacee for today's upper body and abdominal focused lift. We'll combine horizontal push and pull movements, optional pull ups, shoulder, biceps and triceps work. Please be prepared to u...

  • Classically Swole, Class 4: Slow Cardio State of Mind (CARDIO)

    trainer: Lacee
    duration: 42 minutes
    class 4 of 20
    program focus: slow kettlebell cardio

    This slow cardio session will keep your heart rate up and your boredom level low. Join Lacee for x10 intervals with a mixture of kettlebell ballistic, lateral, core and bodyweight movements for Zone 2 cardio ...

  • Classically Swole, Class 5: Muscle Car (STRENGTH)

    trainer: Lacee
    duration: 49 minutes
    class 5 of 20
    program focus: squat+press+swing

    Rev your engine with squats and swings. Today's session should push you to 80% overall effort with interval sets of tempo single racked squats and combos of single arm swings and strict presses. Bring a wedge or s...

  • Classically Swole, Class 6: 501's Fit Cheeks Like A Glove (STRENGTH)

    trainer: Lacee
    duration: 50 minutes
    class 6 of 20
    program focus: hinge+upper body pull+power

    Hinge your heart out in this interval-based posterior chain (buns and back) strength class. We'll complete 1:1 work rest ratios so you can lift your heaviest reps for rounds. Advanced students: bring a p...

  • Classically Swole, Class 7: Secret Shoulder Sculpt (STRENGTH)

    trainer: Lacee
    duration:
    class 7 of 20
    program focus: upper+abs

    Shoulder sculpting, but, like really...

    Today's upper body and abs set works arms, chest and shoulder with a sprinkle of horizontal pulling for that Bells Up balance. This class is dumbbell/kettlebell friendly with a required mediu...

  • Classically Swole, Class 8: Not Your Mom's Elliptical (CARDIO)

    trainer: Lacee
    duration: 38 minutes
    class 8 of 20
    program focus: HIIT (high-intensity interval training)

    A little HIIT (once a week is enough, really). Today's session mixes short-burst intervals of kettlebell ballistic movements with extended recovery sets. True HIIT training: go all out during...