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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.



12 Week Harcore Stack

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495 Ratings

177

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Showing 1 - 25 of 177 Comments

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TagRider

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TagRider

Cool Men

Article Rated:
10
Feb 8, 2012 6:51am | report
XL2001

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XL2001

trying to figure out how to track these workouts through body space. does anybody out there know how to input these workout on the tracker?

Feb 9, 2012 3:20am | report
SouljaJoe010

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SouljaJoe010

you have to do it manually :(, by first making the routine template then afterwards when that is done, you can enter your reps and sets completed when you come home

Apr 6, 2012 10:50am | report
KiwiTaylor

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KiwiTaylor

Outstanding programme... 2nd time thru now... Loving it!!!

Feb 10, 2012 2:16am | report
lionsandtigers

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lionsandtigers

Im on my 3rd day.. can you tell me what was your overall results from the first time?

Mar 14, 2012 2:44pm | report
salah224

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salah224

hi kris i love you man your 12 week is the best body building ever have. i want to thank you. i went from 230 lb to 190 lb during 12 week with you, and i started over i want to be 180 lb.agin thank you and keep it up.

Feb 10, 2012 5:47pm | report
xsooite26

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xsooite26

Starting week One on Tuesday and can't wait to see the changes and gains :)

Feb 12, 2012 8:59am | report
josea2005

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josea2005

hey its going to be the same workouts for the 12 weeks right

Mar 5, 2012 7:50pm | report
ameeks1

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ameeks1

I have always been told not to work chest and tris on the same day. Any reason why it is done here?

Feb 12, 2012 6:43pm | report
Adrian77

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Adrian77

I've often found chest and tris are done together. The reason is that you are using your tris partially during chest so you may as well finish them off on that day too.

Doing tris first would be wrong because the chest exercises are partially dependant on tris but tries don't need chest.

Feb 24, 2012 1:54am | report
Jagd24

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Jagd24

you can work whatever muscles you want, whenever you want. Youll actually be working tris multiple times a week since they are a 2ndary muscle. The reason he does them together with chest is because they will be completely demolished by the end of the workout...if you do it right

May 25, 2012 11:16am | report
BearAnarchy

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BearAnarchy

Starting tomorrow. Food shopping complete. Supplements ready. I've been training since last June and I am ready for the next level.

Feb 12, 2012 7:03pm | report
briancreaney

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briancreaney

just strted this today!!!! will update a new photo every week to track progess

Feb 14, 2012 9:22am | report
WilliamBarry

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WilliamBarry

Got a quick question, for the post workout cardio, can this be done later? I do my workouts over my lunch hour and cannot squeeze in the cardio at this time. Can I hit a jog or bike ride after when I get home from work? Should the breakup of the cardio be more intense then or is the idea to just keep the body going all day?

Feb 14, 2012 11:27am | report
Kaged Muscle

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Kaged Muscle

Sure, you can do it in the evening and immediatly after breakfast

Feb 23, 2012 12:45am | report
WilliamBarry

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WilliamBarry

Thanks Kris! Been doing the morning cardio right after breakfast (still trying to figure out who invented stairs...) and evening jump rope and walks. Great workout series.

Feb 24, 2012 8:39am | report
bcarkitekt

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bcarkitekt

I'm ready...hit the supermarket today and bought the new diet...supplements on route...Anywhere on this site for recipes that would support this routine?

Feb 18, 2012 12:16pm | report
Kaged Muscle

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Kaged Muscle

Yes, in various places. From what I remember, I have some on day 50. I also have plenty in my book - Body by Design

Feb 23, 2012 12:46am | report
shaunwillison

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shaunwillison

So excited to start day 1. Heading to gym with an optimistic mind.

Feb 19, 2012 5:57am | report
Silver-Wolfe

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Silver-Wolfe

Hey QUESTION!
For the diet portion can it be change around a bit to fit ME PERSONALLY because I have school and I cannot eat 8 meals a day and I am not a coffee drinker!

Feb 19, 2012 7:23pm | report
bigyuyo24

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bigyuyo24

Silver, I do have the same problem as you but I do eat a big breakfast, have a clean lunch, dinner most of the time is late for me but salad w/ chicken or seafood make my day also avoid eating crap during the day carry always with Somenthing like protein shake and water, I love penut butter and use it as snack.

Apr 22, 2012 5:52am | report
tikz

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tikz

Awesome first day loving it

Feb 19, 2012 8:57pm | report
Rags24

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Rags24

im starting this transformation today and i hope everything turns out great

Article Rated:
8
Feb 20, 2012 12:40am | report
m1lanello

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m1lanello

hey guys, i have a question how can i go to second week?

Feb 20, 2012 1:05pm | report
veightkiller

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veightkiller

m1lanello Scroll on Top and and look for the "quick navigation Drop down menu

Feb 20, 2012 1:55pm | report
Showing 1 - 25 of 177 Comments

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