Kris Gethin's Muscle-Building Trainer, Day 1

Day one of Kris Gethin's muscle-building trainer starts with a hardcore Y3T leg workout. Get psyched to train and ready to work, and see if you can keep up!

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Day 1 of Kris Gethin's muscle-building program starts with a bang: a hardcore Y3T leg workout. Don't expect to take it easy. Don't expect to start slow. Expect to train with focus, ferocity, and purpose.

Today, you'll head to Elixir Fitness in Mumbai, India, for the first time and begin your 12-week journey toward building a leaner, more muscular you. You'll see Kris train with deadly intent, and you should follow suit.

This week, you and Kris will take on the first week of Neil Hill's Y3T training program. These workouts are built primarily on compound lifts to prepare your muscles, tendons, and joints for a series of intense isolation exercises coming at you over the next two weeks.

Kris will walk you through the workout and the meals and supplements you'll need for the day. Follow what he says and you'll have no choice but to succeed!

Day 1 Legs and Abs
Watch The Video - 18:16

Workout Notes

  • Before going heavy on the leg press, be sure to do 1-2 warm-up sets with lighter weight.
  • Kris likes to stretch his muscles between sets. If you've never stretched between sets, give this technique a shot!
  • It's vital that you hit failure within the required rep ranges. Select weights that will challenge you to do so.
  • Keep your rest periods relatively short; 60-90 seconds is plenty.
Legs and Abs

Leg Press

4 sets of 8-12 reps
Leg Press Leg Press


Split Squats

3 sets of 8-12 reps
Split Squats Split Squats


Hack Squat

3 sets of 8-12 reps
Hack Squat Hack Squat

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift


Lying Leg Curls

5 sets of 8-12 reps
Lying Leg Curls Lying Leg Curls


Seated Calf Raise

4 sets of 8-12 reps
Seated Calf Raise Seated Calf Raise


Standing Calf Raises

4 sets of 8-12 reps
Standing Calf Raises Standing Calf Raises


Bent-Knee Hip Raise

4 sets of 8-12 reps
Bent-Knee Hip Raise Bent-Knee Hip Raise


Decline Reverse Crunch

4 sets of 8-12 reps
Decline Reverse Crunch Decline Reverse Crunch



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

The day of reckoning is here. Its time to slaughter my slumber and create life. Some people like to fornicate and give birth to human production, I want to go head-to-head with myself and multiply muscle fibers. The more I can batter myself into magnification mutation, the more life that will live inside of me. It makes the senses that much more astounding. **** life how it is supposed to be. Life will be how I want it to be.

I weighed myself in as 89.9kg on this morning. I want to get that number up to around 96kg but with a lot less body fat. If people think those goals are unrealistic, I am happy to continue to reside in my planet where it is. And they will have no choice but to reside in complacency and excuse. They can either justify your complacency, or you can evolve with me.

The places where I push my mental capacity and drag my body will be unnatural to a human environment and circumstance. This is the only way we can attain unnatural results …..naturally. When people…the unbelievers…witness the change, I can predict the assumption of their insecurities. Once my assumptions have been confirmed by these weak, I have succeeded.

I have my KAGED MUSCLE line of pre, intra, post workout and post workout supps packed. I have my gym bag full of accessories to keep me held together. I will push the limits to a thread….but never breaking. I'll continue this after filming.


Today was…interesting. The video crew were great to work with, Elixir Gym by Pradeep were more than accommodating, the heavy leg workout was on point, my hamstrings didn’t trouble me…..but I think I may have pushed it too far.. for day 1 anyway. I was surprised to be using the stack on a lot of movements considering it was my first day. All of the mental preparation and visualization came to the front and carried me. If everyone knew how to tap into it, it would be made illegal – I believe its that good. Its the most underrated and underused tool available to us.

I pushed out some good content for the viewer today. I always have to remind myself, forget the cameras and crew, and dig my head into this down deep and dark to get the best transformation. I need to put on a crazy amount of muscle safely. Instead, without this reminder, I would just keep talking tips and information. I seem to have so much I want to talk about on the first day but I need to use it sparingly - deliver it daily over the next 84 episodes. I have a lot to say. I hope they want to hear it.

Today was my first real workout in 4 months. The legs and abs workout took around 90 minutes and then I went straight into some HIIT. After we did the wrap-up video and I left. What they didn’t capture was me doing a crossfit class only 1 hour later. I want the video crew to capture me doing this class on the weekends so I figured I’d jump into a session today to prep myself and so I didn’t look a dick in front of the viewer. Well, I think I already did a good job at that by wearing my compression pants I had to don (recommended on the first day by my physio). I definitely don’t have the Kai Greene or Lindford Christie package to justify lycra. Lets say I was nervous in front of the video crew. Hows that for justification?

The Crossfit WOD began with 10 minutes of squats followed by 7 minutes of dead clean squats, and then what seemed like an eternity of box jumps, burpees and chin-up circuits. 50 toe-to-bar leg raises finally finished me. I have a tendency of jumping deep into things. I end up either entertaining adaptation or regret. Tonight I am having a threesome of adaptation, exhaustion and overtraining.

I just posted on my socials asking if I should continue to publish these entries publicly. We will see. Ive already had some people comment ‘you should post your real “supplement cycle” if you are loyal to your fans.’ These people are so weak. I feel sorry for them. Their judgment and insecurity will always kill their shot at life. I couldn’t live like them. They reside in defeat. I thought I had it bad. To me, I would prefer to not be around than not to have the belief. What else is there?

I cant remember the last time I ate this much food. I was supposed to start on 3200 calories. I blew that about 1000 calories ago. Its all clean but my carcass is telling me it needs it. I’ll give it what its cries for or it will turn on me tomorrow.

What a party I am having tonight. PG Tips tea, The Atmosphere playing through my JBLs, and if there is anyone out there bored enough to read this, I am happy for your company.

I should pack my supps, food, gym bag and GoPro for tomorrow.

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