12-week fixed kettlebell routine with measurable strength progression.
What to expect from this program? Expect increased:
- strength
- muscle mass
- flexibility
- mobility
At the end of the week, expect to feel good, feel like you worked your whole body, and feel all your muscles in a good, satisfying way. Buy the program if you want to get stronger. If you want structure. If you want to press play and follow along. If you want to know the ins and outs of the technique, and so much more.
This program provides structure for those looking to build strength and improve their kettlebell technique.
What is a split program?
A split program or split routine is a popular weight training format with intelligently designed workouts that each focus on a body part or certain muscle groups. It is designed so that you can work out several consecutive days without taxing the same muscle (prime movers) groups again.
Benefits of Split Training
With a good split program, there is less chance of overtraining than with repeating full-body workouts. With this program your strength will improve, as well as overall health, posture, and protection against injury.
The program consists of at least 4 strength workouts that are repeated for 12 weeks as a repeating cycle, with the objective of progressive strength. The 12 weeks are 3 at 70 to 80% of 1RM, 1 heavier, 3 at 70 to 80%, 2 heavier, 1 deload, 1 set new 1RM, and 1 rest. The workout cycle can be repeated as long as you’re making progress.
The workouts are split into the following days:
Day 1: Shoulders and chest
Deltoids
Pectorals
Day 2: Legs
Calves
Quadriceps
Hamstrings
Gluteals
Day 3: Back and abs
Abdominals
Obliques
Erector Spinae
Latissimus Dorsi
Day 4: Arms and upper back
Biceps
Triceps
Traps
Who will benefit from this program? Anyone who:
- is looking for a solid regimen
- wants results
- wants to work toward specific goals
The exercises are done with a kettlebell or bodyweight. Alternatives and progressions are available so that the program is accessible to a range of fitness levels. To start, you only need one kettlebell. To get stronger and see serious results, you will need to eventually invest in additional kettlebells that will allow for progressive overload.
The program includes a focus on TUT (time under tension), slow and controlled movements, mastering the exercises, progressive overload, and even some isometric work. For beginners, we explain how to ease into the program. Seasoned kettlebell enthusiasts can jump straight in. Some of the work is performed with double kettlebells, including the squat, chest press, and shoulder press, but the program explains how to work with just one kettlebell if that’s what you have access to.
In addition to the 4 strength days, there are 3 optional cardio workouts to choose from to include as a 5th or even 6th day, depending on your goals and condition.
