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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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Showing 1 - 25 of 89 Comments

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Muscle187

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Muscle187

Hi
SOem help needed, my workout starts at 5.30 am . i am just finding it diff to workout the meal prog with the workout routine.
Would i just eat as per the workout prog here and have my breakfast as my pre -workout meal ?
Tx

Jan 31, 2013 12:46am | report
  • Body Stats
  • ht: 14'10"
  • wt: 178.57 lbs
  • bf: 15.0%
tomroyc

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tomroyc

Have your breakfast 1 hour 30 minutes before your workout.

Jul 10, 2013 10:50pm | report
  • Body Stats
  • ht: 16'8"
  • wt: 200.62 lbs
  • bf: 30.0%
Sandeepmahendha

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Sandeepmahendha

I have the same issue I start my work out in the morning Week-1 was all over the place Now i have made my own meal plan i think you should do the same which will suet you Remember don't skip meals

Dec 9, 2013 3:38am | report
  • Body Stats
  • ht: 13'9"
  • wt: 165.35 lbs
  • bf: 18.0%
jzitzelberger

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jzitzelberger

Starting on Monday. Pretty excited to follow this routine to the end and see the results. Goals are to reduce bodyfat, gain muscle, gain strength, and get shredded. I've never really followed a routine, I guess I've always been that guy that goes in the gym and wings it. That all changes now!

Mar 9, 2013 7:33am | report
marlon1488

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marlon1488

good luck , i just furnished week 1 five pounds down,

Oct 2, 2013 9:42pm | report
johngossett68

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johngossett68

I am on week 8. I have not done as well as I could on measuring and this site will not allow self photos (it just will not allow them to be uploaded). I am getting great feedback from people around me though. I have lost body fat and gained muscle!! Go get em, brother!!

Nov 10, 2013 7:26pm | report
Jbrown40

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Jbrown40

Great program! Day 53 and I have had major improvements.

Nov 14, 2013 5:11pm | report
  • Body Stats
  • ht: 17'11"
  • wt: 215.6 lbs
  • bf: 11.0%
ddr8888

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ddr8888

Can't wait!!!

Mar 10, 2013 11:30am | report
BurnedGold

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BurnedGold

I'm loving this workout routine. I've modified it a bit because my body is too small to fit some machines appropriately. With his weight guidance and my normal hour of cardio each day..... This is going to be a sick 12 weeks! :)

Mar 15, 2013 8:56pm | report
mrsJNO

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mrsJNO

I'm glad to see some women are doing this program as well!

Apr 3, 2013 2:46pm | report
stinz

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stinz

Great job with making it your own. I am about to start this routine myself. I cant wait to see what comes out the other side of 12 weeks! And I agree with you @mrsJNO.

Nov 22, 2013 1:09pm | report
Tvel516

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Tvel516

Today is the day that I begin my workout program with Kris Gethin. I am extremely excited, so excited that I couldn't sleep! lol. So I'm going to rest up now at 4:40 am in Las Vegas, then get up and get at it! BEAST MODE!!! I would also like to say good luck to all of you out there working hard towards your goals. I admire all of you.

Mar 23, 2013 5:41am | report
xiya

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xiya

welcome

Apr 8, 2013 1:05am | report
tomroyc

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tomroyc

Good luck

Jul 10, 2013 10:51pm | report
  • Body Stats
  • ht: 16'8"
  • wt: 200.62 lbs
  • bf: 30.0%
xiya

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xiya

Could any one tell me the times i have to take my supliments, specially digestive enzymes

Apr 8, 2013 1:05am | report
clarkbyron10

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clarkbyron10

Hello, can't wait to get started. Lets do it!!!!

Apr 15, 2013 3:31am | report
doshawn23

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doshawn23

I have a question I like to work out on a empty stomach should I use a protein supplement and a carbohydrate supplement instead any help please

Article Rated:
Apr 20, 2013 6:20pm | report
tomroyc

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tomroyc

Have some oats with protein supplements around 1 hour 30 minutes before workout.

Jul 10, 2013 10:53pm | report
  • Body Stats
  • ht: 16'8"
  • wt: 200.62 lbs
  • bf: 30.0%
Ryan77knight

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Ryan77knight

Do i really need all theses supplements and when do i take them

Apr 24, 2013 6:57am | report
gavincroft1

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gavincroft1

Waiting for my sups right now and my grocery check so I can start this up, but no booze!? **** this is gonna be hard.

Apr 29, 2013 7:25pm | report
entrance619

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entrance619

I Just started and on I feel sore

May 7, 2013 6:58pm | report
CrisyCristy

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CrisyCristy

Today was my first workout day, hard core! I did the 20 min cardio before legs workout which really helped. The 20 min cardio after was hard for the first 10 min but than got better. I am looking forward to tomorrow!

Jun 3, 2013 3:28pm | report
Mdegurse

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Mdegurse

I did the same workout today on day 1 and it was tough. If I push through the first 3 weeks, I feel I will be able to make it through the 12 weeks. Very tired but ready for day 2. Good Luck!

Jan 13, 2014 11:04pm | report
daveylu

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daveylu

Hi,I am starting this on Monday but my gym is closed weekends,how can I do it?Thanks in advance

Jun 6, 2013 10:15am | report
tomroyc

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tomroyc

Start with the cardio at your house climbing up and down the stairs. 20 minutes twice a day.

Jul 10, 2013 10:54pm | report
  • Body Stats
  • ht: 16'8"
  • wt: 200.62 lbs
  • bf: 30.0%
Showing 1 - 25 of 89 Comments

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