Kettlebell 4-Day Split Strength Program

The Prometheus Phase II Program is a 3-day, 4-day, or 6-day split kettlebell workout that works your full body. A 12-week fixed kettlebell routine with measurable strength progression. What is a split program?

This kettlebell program is for those looking for structure and routine whether novice or advanced.

What to expect from this program? FAQ.

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 a structure for those looking to build strength and improve their kettlebell technique.

What is a split-strength 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 for 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 your 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

What’s included?

• Over 10 hours of video content
• Detailed instructions, so you have everything you need to complete and make progress
• Ebooks (or optional printed books)
• Printable schedule
• Printable 1RM recording sheet

Optional group membership for:

• Questions and answers
• Coaching
• Form feedback
• Posting videos
• Fix any issues
• Motivation
• Progress tracking

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.

Video content includes:

1. Introduction
2. Warm-up technique
3. Workout technique
4. Common mistakes
5. Alternatives and progressions
6. Programming
7. Following along warm-up
8. Prep work
9. Following along workout
10. Following along cooldown

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.

The ebooks include:

• How to Program for Kettlebell Training
• Kettlebell Training Fundamentals
• Prometheus Phase II
  (can be shared between your devices and also read online)

FAQ

• Is this only for advanced kettlebell training?
  No, the material covers alternatives and progressions for beginners.
• Is this just for men?
  No, in fact, one of the trainers in the videos is a woman.
• Do I need more than one kettlebell?
  No, but for progressive overload and increased results you will need to buy another kettlebell once you reach that point.
• Do I need to watch all the video content?
  No, you can just turn on the follow-along workouts, but we highly recommend watching all technique videos at least once.
• Do I need to read the books?
  No, but they contain a lot of information that will keep you safe and allow for a better understanding of the program.
• How many weeks should I do this workout?
  For as long as you keep progressing.
• How long does each workout take?
  The reps and rounds are low volume but slow and TUT-focused. Each workout takes about 45 to 90 minutes to complete.
• Do I need to do the full 45 to 90 minutes?
  When you first start with kettlebells/this workout, the workouts will be shorter, but as you improve you will need to spend more time.
• Can I spend more time?
  Yes, we highly recommend increasing your active recovery between sets or rounds if you have the time available.
• Can I turn it into 2 days?
  Yes, but you will need to have double the time available on your workout days.
• Can I turn it into 3 days?
  Yes, the 6-day split is a repeat of 3 days (muscle groups worked twice)
• Do I need to program a rest day in between some of the 4 days or can they be done consecutively?
  They can be done consecutively but a lot of effort is required from the stabilizers when working with kettlebells and therefore a day’s rest between some of the days may be recommended.
• What if I get bored doing the same workouts every week?
  If you need to mix it up, you can come and join our weekly online workouts instead which are always different.
• Do I need to join the group or stay in touch?
  No, the group membership is completely optional and only for those that want all the benefits it provides.
• What else do I need?
  An internet connection and computer.
• If I buy just this program I will have everything I need?
  Yes.

*the ebooks are also available on Amazon in print format as additional purchases
**the optional group membership is charged at $21 per month

Last updated: Sun 3 Apr 2022

IMPORTANT: Please note that your email address is the case-sensitive password to open the PDF. You should save the document to your computer so you can refer back to it in the future.

Not sure how to download? Don’t know what the password is?
Don’t know where to save the file on your computer?
Check out our FAQ. What format to buy?