8-week introductory kettlebell programme
Looking for a kettlebell programme you can follow, with exercise explanations you can watch again? Domonkos Papp created the DOMAFACTORY Workshop’s eight-week introductory programme. You do not need to enter personal performance data for this programme: choose your kettlebell based on your overhead press 6RM.
How much time and what equipment do I need?
The programme runs for eight weeks, with five workouts a week. A session typically takes 20–40 minutes. You need one kettlebell: your overhead press 6RM weight. This means a weight you can press for no more than six repetitions with good form.
How does the programme work?
In the Workshop, you follow the prepared programme. The introductory kettlebell programme does not ask for separate inputs or calculate new programme values from a strength level you enter. Follow the weight-selection rule: use your overhead press 6RM weight. This differs from Workshop programmes that ask you to enter a repetition count, working weight or one-repetition maximum.
What does 6RM mean here?
Your 6RM is the weight you can lift for no more than six repetitions with good form. The reference exercise in this programme is the overhead press. Here, “six repetitions” is the basis for choosing your weight; it does not mean every set in the programme automatically consists of six repetitions. The programme specifies what to do in each workout.
Who might find it useful?
The programme may interest you if you want to follow a prepared kettlebell training system. If you work in an office or from home, having the training programme and the Workshop’s exercise explanations in one place may be helpful. The word “introductory” does not replace knowing how to perform the required exercises.
What does Workshop membership add?
Monthly and annual Workshop membership include training programmes, an exercise library, video tutorials, nutrition and lifestyle resources, and a customisable weekly meal planner. The weekly meal planner is part of the membership; you can use the free calorie calculator without a subscription.
Who creates the programme?
Domonkos Papp, founder of DOMAFACTORY, strength and conditioning coach, personal trainer and StrongFirst Elite instructor. He creates the programmes; you use the Workshop materials independently. The About page describes his professional background and training in detail.
Frequently asked questions
Do I need to enter data to use the programme?
You do not need to enter separate performance data for this introductory programme. Your overhead press 6RM is the basis for choosing your weight.
Which exercise does the 6RM refer to?
The overhead press: the weight you can lift for no more than six repetitions with good form.
Does membership include a personal coaching consultation?
Monthly and annual membership do not include personal consultations or individual coaching feedback. These are available by separate agreement.
How do I access the programme?
Through Workshop membership. You can find detailed membership information on the Workshop overview page; existing members can log in through My Account.
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I’m already a member – log in · The coach’s professional background