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Kris Gethin 12-Week Daily Video Trainer - Week 1: Day 1!

Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. On this first day Kris will lead you through your first leg workout.
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Join Kris for your first workout and destroy your hamstrings and quads! Plus, get Kris's secrets to maximizing your lifts!

Week 1, Day 1: Legs
Watch The Video - 11:41

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Leg Workout
  • Cardio Cardio Cardio
    20 minutes
  • Leg Press Leg Press Leg Press
    4-5 warm-up sets of 10-12 reps
    3 sets to failure in 12-20 reps
  • Hamstring Curl Hamstring Curl Hamstring Curl
    2 warm-up sets of 15 reps
    3 sets to failure in 12-15 reps
  • Lying Hamstring Curls Lying Hamstring Curls Lying Hamstring Curl
    2 warm-up sets of 15 reps
    3 sets to failure in 12-15 reps
  • Leg Extensions Leg Extensions Leg Extensions
    2 warm-up sets of 15-20 reps
    2 sets to failure in 15-20 reps
  • Hack Squat Hack Squat Hack Squat
    2 warm-up sets of 15-20 reps
    3 sets to failure in 20-30 reps
  • Cardio Cardio Cardio
    20 minutes

Tips For This Workout Day

  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your cardio.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
  • Lying hamstring curls can be done without a machine by holding a dumbbell between your feet, but make sure you have a partner to help place the dumbbell and to help keep it between your feet.
  • Get yourself a nice set of knee wraps to keep your knees safe during your heavy working sets.
  • It is normal to feel a little light headed or a little sick.
  • Get your post-workout shake in immediately after your workout.

Pre & Post-Workout Supplements

Take the diet plan with you!
Kris Gethin's Full Daily Meal Plan
(PDF 236 KB)

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Related Articles

About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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Comments

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Cpilot

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Cpilot

How would I go about finding out how much of the suggested supplements to take for the pre and post work-outs?

Dec 23, 2011 9:17pm | report
 
DrunkenBadger

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DrunkenBadger

For the post workout he mentions the amounts at 10:40 in the video..not sure about the Pre

Dec 27, 2011 7:56pm | report
sfcwillis

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sfcwillis

I Don't know either , im excited!!!!!

Dec 27, 2011 8:53pm | report
annabolekikkert

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annabolekikkert

1 green tea tablet, 2 L-carnitine tablets, 1 yohimbe tablet , 5 grams (1 teaspoon) creatine , 1 scoop glutamine , cheers!

Dec 30, 2011 4:33am | report
spoonieluv

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spoonieluv

Your glutamine serving should be about 10 grams. So you may need two scoops depending on what brand you're use and the grams per serving. I agree with annabole on everything else though.

Jan 1, 2012 4:38pm | report
Military_Police31B

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Military_Police31B

It well detail out how much and when to take them but most importantly you need to find out what your body will allow. The serving size may be too much for you. Ya never know. Just have to start with what the recommend and go from there.

Jan 3, 2012 12:03am | report
Kaged Muscle

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Kaged Muscle

Use exactly as recommended in the bottle. If you sign up for my weekly newsletter, I also suggest and recommend my personal pref of amounts and timing

Jan 5, 2012 1:24am | report
Manymal

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Manymal

Hello Kris, how does one sign up for your weekly newsletter? I have searched the BB site and can't find anything. Thanks!

Jan 7, 2012 6:45pm | report
happyr24

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happyr24

Starting Kris 12 week training tommorrow! So excited!

Jan 9, 2012 4:44pm | report
astroworks

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astroworks

day 02 today!

Jan 9, 2012 7:35pm | report
philz4life

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philz4life

starting tommorrow! can't wait!

Jan 15, 2012 1:59pm | report
STGreene

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STGreene

Starting workout today. Ist serious workout in almost 15 years. I'm ready!!!!

Jan 16, 2012 9:12am | report
Unforgiven969

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Unforgiven969

Lets do it

Jan 16, 2012 5:04pm | report
11tonyjr

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11tonyjr

Hi Chris My program starts as of tommorrow. I did all cardio today. But I finish getting my sups on wed. I will talk to you tommorrow.

Jan 17, 2012 6:36pm | report
tyrich88

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tyrich88

Today is day 1! I'm pumped! ready to go!!!

Jan 22, 2012 8:10am | report
jamhns23

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jamhns23

tomorrow is day 1, gonna need a lot of support with this.

Jan 22, 2012 8:15pm | report
xplodnow

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xplodnow

hey. starting this workout tomorrow!
i like to go to the gym in the morning.
is there any differcence if i do cardio immediately b4 and after the workout?
or do i have to do them one in the mornin and evening?

Jan 23, 2012 6:16am | report
m0n3yman

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m0n3yman

Started yesterday! Leg workout was a killer! My legs are still pumped! Excited about the next 83 days.

Jan 24, 2012 6:36am | report
davidusc

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davidusc

Hi I just finished a weight gaining program and want to lean down. I am looking to maintain my weight and just cut down on body fat. Is this program for me? And also with the diet plan how long before I go to sleep should I eat my last meal?

Feb 1, 2012 8:54pm | report
allenzzan

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allenzzan

I started consuming fish oil pills do i need to have digestive enzymes in my supplement stack also?

Feb 2, 2012 11:36am | report
blueyedevil

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blueyedevil

Just follow the suggested dosage from the bottles.

Mar 12, 2012 1:14pm | report
yasirnasir

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yasirnasir

I am about to start out on this program, but the local gym that I go to is closed on Sundays. They are open Monday through Saturday. So would it be alright if I switch Day 6 and Day 7, and take Day 6 for my second leg workout and use Day 7 as my second rest day of the week? Please advise. Thanks.

Jun 4, 2012 1:31am | report
jakethesnake555

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jakethesnake555

Yeah where is your newsletter cause I can't find it either and I wanna make sure I take the supplements correctly

Jul 18, 2012 10:12pm | report
mmafighter878

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mmafighter878

what supplements do you take on cardio only day? and when do we take them?

Jul 26, 2012 3:46pm | report
agnold

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agnold

a serving

Sep 15, 2012 1:27pm | report
Showing 1 - 25 of 1262 Comments

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