Kris Gethin's Muscle-Building Trainer, Day 15

It's Y3T annihilation week! You'll start the week off with a devastating leg workout. Go hard, lift heavy, and get big.

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It's Monday, and that means you need to step on the scale, weigh in, and check your gains. If you've been lifting heavy and eating enough calories, you should see a little bit of progress over your starting weight.

If you've gained a few pounds, then it's time to recalculate your daily totals based on your new overall weight. For most people, this will mean adding 100-200 calories. It's not a massive increase, but just enough to keep you building lean mass. If you haven't already, use the calorie calculator that has been provided for you on the Nutrition Overview page!

In today's Y3T workout, you'll be doing a lot of dropsets and supersets, so prepare your mind and body for a hefty dose of volume. (Watch the video and check the workout notes if you're unfamiliar with each technique.) Your body will quit when your mind tells it to, so be sure your head is in the right place before you attack this workout.

Day 15 Legs and Abs
Watch The Video - 15:45

Workout Notes

  • A dropset is a training technique used when you finish your standard set and then immediately drop the weight by 20-25 percent and rep to failure. A double dropset is when you drop the weight two times.
  • When you do a superset, go from one exercise to the next without resting. You can rest only when you've completed both exercises back-to-back.
  • This workout will be a strain on your heart and lungs, especially because you're putting on weight. That's why cardio is so important, so don't skip it.
Legs and abs

Leg Press

2 dropsets of 25-35 reps per drop
Leg Press Leg Press


Dumbbell Squat

2 dropsets of 20-25 reps per drop
Dumbbell Squat Dumbbell Squat


Leg Extensions

3 double dropsets of 15-20 reps per drop
Leg Extensions Leg Extensions


Lying Leg Curls

5 sets of 15-20 reps
Lying Leg Curls Lying Leg Curls

Stiff-Legged Dumbbell Deadlift

5 sets of 15-20 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift


Seated Calf Raise

4 sets of 20-25 reps
Seated Calf Raise Seated Calf Raise

Standing Calf Raises

4 sets of 20-25 reps
Standing Calf Raises Standing Calf Raises


Flat Bench Leg Pull-In

4 sets of 20 reps
Flat Bench Leg Pull-In Flat Bench Leg Pull-In

Leg Pull-In

4 sets of 20 reps
Leg Pull-In Leg Pull-In



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

I didn’t write here over the weekend. I’m sure there weren’t many disappointed readers. Its not like my life or writing is that of a novel you cant put down. My day-to-day is very routine. I want my life to me dictated by a schedule of numbers. I need that because my thoughts aren’t. Sometimes I feel like they belong to someone else but I just got dumped with them. I do my best to accommodate some and discard the others. It’s exhausting.

It was weigh-day today. I have now put on over 5kg in the last two weeks. It was all by eating clean, mixing my cal consumption and ratios of training days to non-training days and including more carbs, salt and creatine. Its strange why people say that increasing muscle with the amount of volume I train with is impossible. I guess I am cursed.

Today was leg day. My femoral patella and cartilage is still damaged and bruised so Pradeep – the owner of Elixir Fitness – went through the workout I had lined up while I pushed him through it and taunted him as I usually taunt myself. He did well. He threw up 3 times but that was to be expected. He has big legs, which require a lot of oxygen, and bodybuilders can rarely keep up because of the weight, volume and intensity I have become conditioned to. I liked the fact that he didn’t give up after being sick 3 times. That’s a sign of resilience I respect. His wife was asking me to leave him alone. I don’t think she will get much action from him this evening. But as a bodybuilder, we like to prioritize pain over pleasure. The viewer will enjoy this episode when it releases.

I was able to perform some stiff leg deadlifts with little pain so I couldn’t help but push out some sets while I waited for Pradeep to emerge from the toilets. I was also able to complete the workout he started with calves and abs. Its felt good to get something in but I have been left fragmented because I wasn’t able to release my anger today. I guess tomorrow will be quite tormenting for my physique when I hit chest and triceps. I have a lot built up in me now.

We went to Hakims Aalim later where the crew filmed him cut, dye and style my hair. People will think this is an odd inclusion to a Muscle Building Video Series but I believe it has relevance. I usually dress myself suited for my mood, or I will dress to help move my mood. I wear camo sometimes to the gym top prepare for battle. I will wear black on occasion because I have to go to my darkest place to embrace the pain. My hair will sometimes have the attitude to address these circumstances to. My appearance is created for a vanity purpose. Its to feed off an emotion or to feed it. If I look the way I want to feel, it backs me up. I gives my confidence more confidence. I don’t claim to be stylist or artistic. My tattoos show that. But I do want to give myself a statement. I want to impact myself like a punch. I guess that’s what I was trying to explain. I don’t know if it made sense or if anyone will get it. Either way, as usual, Hakim did a great job and now I feel even more fired to watch my fists break **** when I hit the gym tomorrow.

I was trying to think what goes through people’s thoughts today. I seem to attract a lot of people online who genuinely dislike me and bad things to say about me although we have never met. I don’t know why they go to my social pages. They will taunt my beliefs, my clothes and my tattoos. It only confirms how distant I am with the human experience. I can’t relate to these people. When I say something back to them, they implode and then vocally explode. They tell me I shouldn’t respond to them that way because I am a celebrity and they’re my fans. Im far from a celebrity. I don’t like that general term. Its loosely fit and falls off me. Im someone who is more known in this field. Sometimes they say I shouldn't swear and that I am trying to be like someone else. They say I should give them respect because it is they that support my career and my finances. I wonder what makes them think that. I must appear so single minded that to them I would never have any outside real-estate investments or business ventures outside of this passionate necessity of mine. My father always told me not to assume anything and to always give as good as I get. So I do. Its got me this far so I am not about to change that to please a strangers voice. It only reconfirms my distance to a lot of these breathing things. I cant adjust or try to relate. I don’t think I could change if I wanted to. So I don’t. There are more pressing things going on within me I would like to change. The ones they speak of are that of a childish dispute and superficial. I don’t get mad at them. I just want to understand.

Im tired. I think its because I didnt get to train today. I did a lot of talking though. That usually hangs me out to dry. I will return tomorrow when I am less numb.

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