If your gains have been stuck in a rut, this is the hardcore elixir that will reinvigorate your body and mind for unprecedented improvements.
Kris Gethin hooks you up with his complete transformation program including both your nutrition and workouts taken care of.
KRIS GETHIN’S TRANSFORMATION: MEET YOUR TRAINER
Originally from Wales, UK, Kris Gethin is the CEO of KAGED MUSCLE Supplements, co-founder of the Kris Gethin Gyms franchise, and author.
Kris has transformed millions of people across the globe with his online programs and premium best-selling supplement brand.
He also transforms celebrities, professional athletes and the general population while constantly transforming himself.
Not only is he a professional natural bodybuilder, but he is also an IRONMAN competitor and Ultra-Marathon runner. In short, he is the ultimate hybrid athlete – and Transformer.
TRAINING OVERVIEW
The training program is basic, but it’s fundamental to prime your connective tissue and neuromuscular pathways for the coming weeks.
The workouts will be extremely intense but whether you are a beginner, female, advanced, young, male or old, you will apply the same intensity and lift a weight that’s comfortable for you and allows you to reach failure. You will hit these muscle groups as follows:
Monday
Quads, calves, lower abs
Tuesday
Chest & shoulders
Wednesday
Arms
Thursday
Lower back, hamstrings & upper abs
Friday
Upper back & calves
Saturday Active rest day
Sunday Active rest day
THE KRIS GETHIN TRANSFORMATION WORKOUT
Day 1 – LEGS, CALVES + ABS
Cardio 20 min AM, 20 min PM
| EXERCISE | SETS + REPS | NOTES |
|---|---|---|
| Hack squat | 3 x 15 | Giant set with squat press (x2) |
| Squat press | 3 x 15 | Pause reps (2 Second) |
| Leg extension* | 10/10/10 | *Perform 10 reps, reduce weight and complete another 10 reps, then reduce weight and do 10 more reps. Rest for 10 seconds between drop sets |
| Walking lunges | 10 reps | |
| Body weight squats | 10 reps | |
| Seated calf raise | 5 x 30 | |
| LOWER ABS | ||
| Hanging leg raises | Failure | |
| Lying leg raises | Failure |
Day 2 – CHEST + SHOULDERS
Cardio 20 min AM, 20 min PM
| EXERCISE | SETS + REPS | NOTES |
|---|---|---|
| Dumbell chest press | 3 x 10/10/10* | *Dropsets - Perform 10 reps, reduce weight, complete 10 more reps, reduce weight, do 10 more reps |
| Incline cable flye | 12* | *Superset x 3 w/DB floor press |
| Dumbbell floor press | 12* | *On the second superset, use a two-second pause at the bottom of each rep on the flyes. On the third superset, use a two-second pause at the top of each rep on the flyes |
| Decline dumbbell flue | 12 reps | |
| Push-ups | Failure | |
| Smith machine alternating military press | 12 | Superset x 3 |
| Lying upright cable rows | 12 | |
| Lying cable side raise | 12 | Superset x 3 |
| Lying cable front raise | 12 | |
| Bent over cable rear delt raise | 12 | Superset x 3 |
| Standing rope pulls | 12 |
Day 3 – CHEST + SHOULDERS
Cardio 20 min AM, 20 min PM
| EXERCISE | SETS + REPS | NOTES |
|---|---|---|
| Reverse-grip cable triceps pushdown | 12 | Superset |
| Cable overhead triceps extension | 12 | |
| Single-arm overhead rope extensions | 10 | Superset x 3 |
| Single-arm rope kickbacks | 10 | |
| Close-grip push-ups | 10 | Superset x 3 |
| Elevated bench dips | Failure | 20 sec rest between supersets |
| EZ-bar spider curls | 10 | Superset x 3 |
| Standing EZ-bar curls (narrow grip) | 10 | 60 secs between supersets |
| Reverse-grip dumbbell curls | 10 | Superset x 3 |
| Hammer curls | 10 | |
| Lying cable curls | 12 | Superset x 3 |
| Standing alternating cable curls | 10-12 |
Day 4 – CHEST + SHOULDERS
20 min AM, 20 min PM
| EXERCISE | SETS + REPS | NOTES |
|---|---|---|
| Deadlifts | 3x10 | |
| Seated hamstring curls | 3x10 | Superset x 3 |
| Glute ham raises | 3x10 | |
| Stiff-legged cable deadlifts | 3x10 | |
| Decline cross body situp | Failure | Superset x 4 |
| Cross body situp | Failure |
Day 5 – CHEST + SHOULDERS
Cardio 20 min AM, 20 min PM
| EXERCISE | SETS + REPS | NOTES |
|---|---|---|
| Lat pulldown | 3x10 | |
| Pullups | 10 | Superset x 3 |
| Rope lat pulldown | 10 | |
| Single-arm dumbbell row | 10 each arm | Superset x 3 |
| Single-arm inverted row | 10 each arm | |
| Dumbbell pullovers | 15 reps | |
| Standing dumbbell shrugs | 15 reps | |
| Standing calf press | 5 x 20 |
NUTRITION OVERVIEW
Balancing your energy intake, consuming the correct ratio of macronutrients and timing these meals are all part of achieving transformation. Your diet will consist of:
1. PROTEIN
1.28g per lb of lean body weight.
2. CARBOHYDRATES
Training days are 0.98g of starchy carbohydrates per lb of lean body weight and on rest days, 0.85g of starchy carbs per lb of lean body weight (in your first three meals of the day only).
3. FATS
Naturally occurring from protein sources. As you lose weight, make the necessary adjustments to your macros on a weekly basis.
Spread these out across the day, by having six meals as well as your post-workout Kaged Muscle Re-Kaged protein shake after your training session.
This program is about consuming the most highly bio-available foods possible, focusing on quality over quantity.
PROTEIN SOURCES
These proteins will provide the amino acids that are necessary to recover and build muscle tissue.
• Chicken breast • Turkey breast • Cod
• Tilapia
• Pollock
• Low-fat steak (one meal per day)
• Salmon (one meal per day)
• Egg whites
• Fat-free cottage cheese (vegetarian option)
• Low fat tofu (vegetarian option)
STARCHY CARBOHYDRATE SOURCES
The workouts you’re going to be doing on this trainer are highly glycolytic in nature, which means your body is going to require a certain type of energy to perform at its highest capacity.
The starchy carbohydrate sources below are the best choices for this purpose.
• Yams
• Potato
• Rice
• Oats
• Rice cakes • Quinoa
FIBER
To make this diet work, consume plenty of ber from leafy green vegetables.
The gut breaks down all of the food you eat, and then absorbs it – it’s how you recover and grow, through nutrient assimilation.
In order for you to sustain perfect gut health, have a portion of green vegetables with each meal.
WATER
Keeping your body hydrated around the clock is crucial to burning fat, building muscle, recovery and guaranteeing optimized performance every workout.
You’re going to need to consume a minimum of one gallon per day, sometimes more, depending on the climate you live in.
To further the hydrating properties of water, you will want to add Kaged Muscle Hydra-Charge two or three times per day, so you can benefit from the five naturally occurring electrolytes plus tender coconut water.
WHAT NEXT?
To find and use the next best steps, visit kagedmuscle.com, where you can find the rest of the 8-Week Hardcore Trainer program and an extensive video library of how to perform these moves with perfect form.
Plus, there’s the chance to win huge cash prizes for your improvements if you enter the Hardcore Trainer Challenge before 16 January 2018.
You’ve got nothing to lose (except your former self) and everything to gain.
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