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12 Week Daily Trainer With Kris Gethin!

Get mind-blowing and body-altering results in only 12 weeks with Kris Gethin's Hardcore Daily Video Trainer. Build muscle, cut fat, and get ripped with Gethin as your guide.
Main | Nutrition | Supplements | Get Started

Kris Gethin trains you and trains with you during his 12 week transformation program - burn fat and build muscle to sculpt your ideal physique!

12 Week Daily Trainer You Must Watch This Video
Watch The Video - 10:15

Step One Transformation Overviews

Get Kris's Diet Plan

Eat like Kris to see results! Download Kris's daily meal plan and grocery shopping list.

Get Kris's Supplement Guide

There is no magic pill but supplements may help support your transformation so you can get fast results.

Join BodySpace Today!

Join the Transformation Nation and get the support you need by joining the largest online fitness community.

The 2013 Transformation Group

By joining this group you should be prepared to be motivated by others. You cant beat us so you might as well join us.


Step Two Exclusive Emails


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Step Three Start Your Journey

follow this program in bodyspace
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Day 1
Legs
Day 2
Chest, and Triceps
Day 3
Rest
Day 4
Back, and Biceps
Day 5
Shoulders, Calves, and Abs
Day 6
Rest
Day 7
Legs
Day 8
Chest, and Triceps
Day 9
Rest
Day 10
Shoulders
Day 11
Calves, and Abs
Day 12
Back, and Biceps
Day 13
Rest
Day 14
Legs
Day 15
Chest, and Triceps
Day 16
Back, and Biceps
Day 17
Rest
Day 18
Rest
Day 19
Shoulders, Calves, and Abs
Day 20
Legs
Day 21
Rest
Day 22
Rest
Day 23
Back, and Biceps
Day 24
Shoulders
Day 25
Chest
Day 26
Rest
Day 27
Rest
Day 28
Legs


Day 29
Triceps, Calves, and Abs
Day 30
Rest
Day 31
Rest
Day 32
Shoulders
Day 33
Chest, and Triceps
Day 34
Legs
Day 35
Back, Biceps, and Abs
Day 36
Rest
Day 37
Rest
Day 38
Shoulders, and Calves
Day 39
Chest, Triceps, and Abs
Day 40
Legs
Day 41
Rest
Day 42
Back, and Biceps
Day 43
Shoulders, Calves, and Abs
Day 44
Rest
Day 45
Chest, and Triceps
Day 46
Legs
Day 47
Rest
Day 48
Rest
Day 49
Back, and Biceps
Day 50
Rest
Day 51
Shoulders, Calves, and Abs
Day 52
Legs
Day 53
Chest, and Back
Day 54
Biceps + Triceps
Day 55
Rest
Day 56
Rest
Day 57
Rest
Day 58
Shoulders, Calves, and Abs
Day 59
Legs
Day 60
Chest, and Back
Day 61
Rest
Day 62
Biceps, and Triceps
Day 63
Shoulders, Calves, and Abs
Day 64
Legs
Day 65
Hot Yoga
Day 66
Chest, and Triceps
Day 67
Rest
Day 68
Legs, and Shoulders
Day 69
Abs, and Calves
Day 70
Back, and Arms
Day 71
Rest
Day 72
Rest
Day 73
Legs
Day 74
Chest, and Back
Day 75
Shoulders, Calves, and Abs
Day 76
Rest
Day 77
Rest
Day 78
Legs
Day 79
Chest, and Back
Day 80
Shoulders, Calves, and Abs
Day 81
Rest
Day 82
Rest
Day 83
Biceps, and Triceps
Day 84
Legs


Main | Nutrition | Supplements | Get Started

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

Showing 1 - 25 of 90 Comments

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hotballin

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hotballin

I'm working out as my schedule is packed in the afternoon/evening. I am doing the 20 min cardio pre work out and directly after the workout. Is this program recommending that I do 20min in the morning and 20 at night? Is there anything wrong with doing the cardio right after the workout?

Thanks

Jan 21, 2013 12:57pm | report
ChazG

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ChazG

I do my 20 mins of cardio right before and right after my workout as well. I dont think it hurts any, as long as your getting it in, thats all that matters.

Jan 30, 2013 9:05pm | report
googlymoogly

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googlymoogly

You should be doing you're second cardio 5hrs or more after you're first one and should be doing first one right after breakfast.

Feb 16, 2013 9:14am | report
OTTMANN

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OTTMANN

I do not think anything "should be" or "must be" done at any given moment.
It is about how you feel about it.

Just like anything else in BBulding I guess!
If you feel like doing 20mins cardio preworkout, then 20mins immediatly post-workout then go for it.
As long as it is intense enough for you to keep your heartrate up the whole time go for it!
Change things around, experience.
Just as you'd do with food : you do not eat the same thing over & over, and that doesn't matter as long as you hit your Macros at the end of the day.

No matter the timing, what matters is to get things in, and be happy about what you do!
Period.
Good luck man!

Mar 21, 2013 1:19am | report
SinSurfer81

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SinSurfer81

This program, which I have almost completed, tells you to do 20 min cardio directly before and after you lift. Don't cheat on your rest days and skip cardio! This thing works! Good luck!

Apr 11, 2013 10:41pm | report
teko1986

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teko1986

As a long distance runner, while training for a marathon, I experienced better results spacing out my cardio to begin and end my training day. Think of it this in a way that is color-coded.

When you are at rest, your body is Blue, light walking, green, jogging/running orange/red

The great thing about our bodies is that while it can take a while to get up to speed, our bodies want to maintain whatever it has been doing without us thinking about it.

So if you run in the morning 20 min or another form of cardio, your body quickly moves to red and spends most the rest of the day slowly fading back to blue.

Well, before you are even able to get to blue, it is time for your workout so your body quickly readjusts itself in preparation for the strain and is able to maximize its readiness. FAT BURN ALL DAY this way.

Keep that engine warm in other words.

When I did cardio before and after my gym workout, I found I had more cramps the next day and recovery suffered versus when I spaced mine out.

(Disclaimer I did all my training without supplements so take that as you want)

Every body is different, though.

Try it both ways. See what works best by tracking your changes in a week for each. Let us all know how it works out for you and maybe it will help someone else. Good Luck!

May 9, 2013 6:29pm | report
charlysoman

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charlysoman

I don't think it is recommended to do cardio just before weight training. If you do you will not have enough energy to lift as well as it may put your body into catabolic state which is not good if you are trying to build. After the weight traning, have your protein shake immediately and then it is ok to do cardio. That is exactly what Kris does!

May 9, 2013 6:42pm | report
Arcraz

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Arcraz

I do my cardio right before my weight training to get my heart rate and blood flow up but I do the next cardio about an hour before I go to bed to help me rest. I don't think it matters though. You're doing it to keep your metabolism up so any part of the day works.

Aug 27, 2013 5:58pm | report
Augiepop

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Augiepop

i just wish there were honest workout plans that didnt involve bodybuilders who are jacked up on steroids. i do not believe this guy or anyone for that matter will "get jacked" to this level in 12 weeks. fcuk outta here

Jan 21, 2013 1:11pm | report
mouldiemoulton

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mouldiemoulton

Where does it say you will get jacked? This is a cutting program meant for dropping weight. It also states that your weight will probably be much lower than what he is using. Just because someone is muscular doesn't mean that they used steroids. Who are you to take that hard work and dedication away from them by saying they used steroids?

Mar 1, 2013 12:41pm | report
emlarose

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emlarose

Do you think people just figured out a routine and than become this big? He says at the beginning of the video hes been doing this for 15 years

Mar 23, 2013 12:01pm | report
Tom1969

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Tom1969

Nowhere does he claim that it took him 12 weeks to be where he is or whatever "get jacked" means. It is actually pretty naive even assume that.

May 13, 2013 6:02am | report
megs70

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megs70

Obviously you have never been commited for 12 weeks... Yes you can transform in 12 weeks but to get amazing results its 100% commitment!!!

May 17, 2013 5:32pm | report
  • Body Stats
  • ht: 11'0"
  • wt: 132.28 lbs
  • bf: 25.0%
Arcraz

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Arcraz

I agree @megs70.

Aug 27, 2013 5:59pm | report
TheBigJ86

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TheBigJ86

Started my second round of this program. Lost over 30 lbs overall and definitely gained muscle througout the program. Did DTP after my first round now starting round two. Definitely feeling this program. Im a retired Cheerleader and im in the best shape of my life. definitely rehabbing my old injuries and feeling stronger than ever!

Jan 21, 2013 7:21pm | report
wantstogainmass

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wantstogainmass

is all this rest really needed?

Jan 22, 2013 12:59pm | report
SinSurfer81

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SinSurfer81

Yes. The rest is crucial to letting your muscles rebuild. Constant breakdown of muscle tissue does you no good.

Apr 11, 2013 10:44pm | report
Johann94

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Johann94

Do you have meal portion suggestions for smaller guys?

Jan 30, 2013 5:42pm | report
kakkoee

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kakkoee

I believe he tells you in the videos how much to eat based on body weight.

May 24, 2013 12:19am | report
  • Body Stats
  • ht: 15'6"
  • wt: 186.51 lbs
  • bf: 13.0%
DrummerDroid

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DrummerDroid

I've done 1 week of this as a precursor to really get my head around exactly what each day should be like and I'm liking it so far. I was previously doing Hellraiser and I felt like I made some solid foundational gains, but I definitely leveled off and this seems like it'll really push me beyond. I really do recommend running through what I consider a "crash course" week just to really understand what you're in for. My biggest contributor to failure in the gym is the same as going Christmas shopping. Not knowing what the hell you're going for in the first place!

Feb 3, 2013 1:58pm | report
JohnHilde84

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JohnHilde84

I just ordered Kris Gethens advanced stack today....cant wait to get the body Ive always wanted. Before and after pics will be up soon! Well before first. PEACE OUT!

Feb 15, 2013 12:41pm | report
MissFitMela

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MissFitMela

Is this program ok for women? its seems like its really designed for men?

Feb 16, 2013 11:22am | report
Mika1996

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Mika1996

Mainly yes

May 12, 2013 3:35pm | report
bstshibas23

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bstshibas23

I am a women and I am in the 8th week and done just fine. Kris never said that this was "mainly" for men. I have gained a ton of muscle and feel great! Praise Jesus for giving women the ability to lift heavy weights as well! Give it go, it's worth it!

May 16, 2013 7:41pm | report
JoshP8687

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JoshP8687

Do you eat the same thing everyday for 12 weeks. I only see one meal plan?

Feb 17, 2013 4:57pm | report
Showing 1 - 25 of 90 Comments

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