Kris Gethin 12-Week Daily Video Trainer - Week 1

Start your 12-week journey today! Get ready to get hardcore with the Kris Gethin 12-Week Daily Trainer!

Day 1: Legs

Join Kris for your first workout and destroy your hamstrings and quads! Plus, get Kris's secrets to maximizing your lifts!

Day 2: Chest & Triceps

Blast your chest and triceps with Kris and learn how to get the ultimate mind-muscle connection to fire up your intensity in the gym!

Day 3: Nutrition & Shopping List

Kris takes a trip to the grocery store to buy mountains of lean, clean food. Kris gives diet and cooking tips you'll need to succeed!

Day 4: Back & Biceps

Kris takes you through a muscle-tearing FST-7 workout and gives you the secrets to new training techniques.

Day 5: Shoulders, Calves & Abs

Start cranking up the intensity with Kris as he trains you on supersets that will obliterate your shoulders, calves and abs.

Day 6: Muscle Anatomy

Take it easy on your rest day, stretch and recover - Kris talks about anatomy basics you need to know to improve your workouts.

Day 7: Legs

Kill your legs and finish week 1 with a mega-superset workout! Plus, Kris gives his advice on muscle pain versus joint pain.

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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Maliku

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Maliku

I've been working out for two weeks and I found Gethins' workout plan is useful. I recommend this plan for beginner and advance bodybuilder.

thank you kris

Jan 27, 2013 6:58am | report
 
RJones1994

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RJones1994

On top of the Cardio explained in the workout do we do extra in the morning and afternoon or solely pre and post workout?

Feb 19, 2013 1:45pm | report
 
Anaphylactic

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Anaphylactic

So, I'm going to start this program. But, my one question is I work out in the morning. So should I eat breakfast beforehand and then go? or just have a protein shake and go? Cause I think eating fish or something light, like Kris says, before the workout, in the AM, would be kinda off putting sota speak.

Feb 26, 2013 9:57am | report
 
ElevatedVaal

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ElevatedVaal

eat breakfast after, you body burns more cals in the morning before breakfast. trust me

May 27, 2013 1:29am | report
Oluboi

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Oluboi

getting there this is after the first week. moving on to the second. fricken excited. thanks

Mar 1, 2013 3:01pm | report
 
gonzzo73

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gonzzo73

Yesturday wa my second day in the transformation challenge. I must say, sticking to the meals sure gave me a new sense of energy while working out that i didn't feel before. Today I got my recommended supplements so tomorrow will be Day 1 with my supplements. yea!!!!!

Mar 15, 2013 5:10pm | report
 
Hash5m

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Hash5m

LEGS .. DONE .. My legs were killing me at the gym but the after cardio helped me reduce the soreness and I'm still feeling the some soreness in my other muscles ... but I'm very excited to continue and workout harder...!!!

Mar 21, 2013 9:04am | report
 
klokke

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klokke

Start tomorrow can't wait, little confused about off days though. Do u still have to do cardio on off days

Mar 30, 2013 11:06am | report
 
semidevil44

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semidevil44

yep. Cardio twice a day everyday.

May 21, 2013 9:06am | report
aliripped

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aliripped

My First day of this plan. Met Kris last week in Singapore and got motivated to try this. cant wait to see the results.

May 6, 2013 12:24am | report
 
Cvaldez907

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Cvaldez907

day 1 (week1)
Leg work out!!!! man ill tell you what "No Pain No Gain"
thanx Kris!

May 21, 2013 5:55pm | report
 
sikk94

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sikk94

I'll be hitting the gym this monday as a beginner. My first priority is to get rid off unnecessary fat. Since, I'm just 18 years old, I weigh around 100KG that's 220pounds, and I need to lose 40pounds this summer. I've no idea about supplements except whey protein. Do I need other supplements along with whey protein? . And I can't make-up my mind that what plan fits for me. Please help.

May 24, 2013 4:31am | report
 
eagleton6

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eagleton6

You do not need supplements at all. If you follow the diet and push yourself in the gym you will see results. think of supplements as icing on a cake you don't need it but it'll help improve it.. also surf the forums there are plenty of threads that discuss supplement pros & cons and effects. Enjoy and good luck on your goal.

Jun 22, 2013 11:38am | report
zxcwar

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zxcwar

Hi I just started following this workout last week. I have a question about the supplement stuff, do I have to take all? Right now I just have protein whe, glutamine multivitamin, finaflex, and amino. I can't really afford to buy more. Would I still get good results with just that. This also my first time going to the gym. I'm doing good on dieting eating less I mean but having a hard time doing 6 meals a day. Any advise?

May 25, 2013 2:51pm | report
 
arran1985

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arran1985

Im just waiting for my supplements to come and im goin to start kris gethins workout plan but because i work at night i dont kjow how to work my meals out because i finish work at 5:30 in the morning go gym at 6:30 and go bed at 8:30 it would be great if someone had any advice

May 27, 2013 10:28am | report
 
insanenico

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insanenico

If I'm waiting for my supplements to come in, but I want to start my workouts today. What should I do? Do I go ahead and start my workouts and diet plan?

Jun 3, 2013 12:06pm | report
 
insanenico

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insanenico

If I'm waiting for my supplements to come in, but I want to start my workouts today. What should I do? Do I go ahead and start my workouts and diet plan?

Jun 3, 2013 12:06pm | report
 
Bulldog92

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Bulldog92

Cycled thru this program for 12 weeks and then another 4 weeks and had very good gains and fat reduction while deployed. Found that the nutrition piece was about 70% of it for me. THe w/o program is advanced but the extra days off are important but I did not take any days off because I enjoy hittin it too much. Great program. Very good results on my part after following 95% of it. Hope it helps.

Jul 16, 2013 8:04pm | report
 
jameslee4122

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jameslee4122

Waiting for my supplements and to go shopping then starting the program..... Very excited

Jul 23, 2013 5:18pm | report
 
jsanchez100

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jsanchez100

Ever since i started this plan during working out i vomit. I work out mornings..first i have my breakfast then i take all my pre workout supplements...and during i work out i vomit...is this normal or whats going...please reply

Jul 23, 2013 6:57pm | report
 
venky14

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venky14

Not normal. To me the only exception would be leg day. Legs take a beating and you may feel nauseous.

I suggest not eating very close to the workout session. Or try a different time during the day. I can't workout in the morning because of energy levels. I usually train afternoon or evening.

Aug 28, 2013 3:56pm | report
MarkvdM

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MarkvdM

ok so i just started the program, and I'm doing it with my room mate. My question is because I work at night 11pm-7am should i change the meals around so that i eat breakfast when i wake up at 6pm? or just eat breakfast after work??

Jul 29, 2013 11:03pm | report
 
Raider10

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Raider10

What can I do if I don't have access to hack squat machine

Jul 30, 2013 7:29am | report
 
mthurston0001

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mthurston0001

Barbell hack squats

Aug 12, 2013 6:00pm | report
tomroyc

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tomroyc

Failed at 6th week due to high fever and colitis.

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Aug 3, 2013 2:00am | report
 
Showing 1 - 25 of 37 Comments

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