Kris Gethin's Muscle-Building Trainer, Day 23

An FST-7 leg day combines soul-crushing volume with rest periods that feel like anything but. Take a deep breath, a good pre-workout, and prepare to be stretched to the max!

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Hany Rambod, creator of the FST-7 system, recommends that you split today's leg workout into two sessions, if possible. As you'll see in the video, Kris chooses to bust them out back-to-back, even though Day 23 of the Muscle-Building Trainer is Kris's first leg day in quite a while.

The upshot: He's in for an ordeal he won't soon forget! Of course, even if you split this workout up, it will only be slightly easier for you, so make sure you don't eat too soon before you hit the gym!

Day 23 legs
Watch The Video - 19:08

Workout Notes

  • If you're too exhausted to hit a rep, use a slight cheat and focus on slowing down the negative, or eccentric, portion of the lift.
  • Hamstrings can be a difficult muscle group to isometrically contract. It gets easier if you use your hands to touch or poke the part of your leg you want to contract. Once you feel it, contract your hamstring for 15 seconds and release.
  • Creative visualization can be a game-changer when it comes to working the hamstrings. Kris likes to picture steel cables straining and pulling a heavy load.
Quads and Hamstrings: AM Workout

Leg Extensions

4 set of 10-15 reps, 90-120 sec. rest
Leg Extensions Leg Extensions


Leg Press

4 set of 10-15 reps, 90-120 sec. rest
Leg Press Leg Press


Hack Squat

4 set of 10-15 reps, 90-120 sec. rest
Hack Squat Hack Squat


Smith Machine Squat

7 set of 10-15 reps, 90-120 sec. rest
Smith Machine Squat Smith Machine Squat

Quads and Hamstrings: PM Workout

Lying Leg Curls

4 sets of 10-15 reps, 90-120 sec. rest
Lying Leg Curls Lying Leg Curls


Stiff-Legged Barbell Deadlift

4 sets of 10-15 reps, 90-120 sec. rest
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift


Seated Leg Curl

7 sets of 10-15 reps, 90-120 sec. rest
Seated Leg Curl Seated Leg Curl



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’ve had some interesting interaction lately that has made me think more about myself and ask a lot of questions. I don’t usually get this opportunity further from work that I feel the need to, and I don’t like to think about myself. I do everything I can not to think about me. My Pen Pal, Mell, has given me some great music that I’m currently addicted to. They’re exactly the tunes I have always been into so I am surprised I have never been introduced to them until now. It’s mellow for me (by my standards) so I can listen to the music outside of the gym, in the car, working, while typing this and being able to concentrate. But it has enough drive, content, darkness and energy to punish me and spit me out during my workouts.

Mell asked me about my training and what its like t to own every particle of my body due to the muscles I have acquired on my frame. She said she would one day like to own her body too. I have never thought anything like this before. I don’t know if its her foreign way of thinking, broken English or if its that of her personality. It made me think that a lot of people don’t control/own their body more than they are controlled/owned by it. Many humans carry around a lot of waste that eventually dictates their life’s restriction. When she asked me about my training, my proportions and the reasoning behind them, I realized that I workout a certain way with a purpose to disfigure my body but in a way I want to see it manifest itself. I want to keep pushing the boundary of punishment. I am more focused on the challenge, the muscle asphyxiation, the lactic acid restraint, and the resurrection more than its appearance. The purpose is much deeper than what’s lying just beneath the epidermis layer.

I have never been into the fitness model appearance for myself. I don’t claim to ever having the an inch of potential for it but its never appealed to me personally. I know its something that my mentality, personality, character, and therapy could never endure. Don’t get me wrong; I have full appreciation for it. I have said publicly on several occasions that I believe Ryan Terry has the best-balanced, symmetrical and sized physique in the world, which would appeal to both male and female masses. It isn’t for me. I’m a project that isn’t made for show – I’m created for its function.

I trained legs today for the first time since my femoral patella and cartilage bruising 15 days ago. I had no idea how it was going to turn out. It turned out so well that I need to contain my words for fear of judgment. I cant explain how good a leg day massacre feels. Words would ambush me and be used by others for ammunition. My spine straightens, my chest expands, the echoes in my head become distant and I embody myself from toe to the tip of my head.

Today I tried to break myself until I was walking on bloody stumps. I bled through every set. The cameras couldn’t see the pool of blood pouring from me through my torment but I could see, feel and smell it clearly. I wallowed in my pride knowing that there couldn’t possibly be anyone out there that can spit out the weights combined with my volume and intensity. Only my cardio capacity of my recent triathlon training was able to keep me in there without chocking. I almost passed out while sitting down. I only needed long enough to wipe my slate clean of the recent set achievement and to drag myself up stronger and familiar to the pain I was getting more acquainted to. If it was a porn movie, it would’ve been one of the biggest **** fests seen online.

I have definitely eaten much more of my calorie requirement today but my legs have been fighting for it. They are screaming at me like two chirping birds but I don’t seem to have a stomach to satisfy. The food goes straight to my legs and the next thing I know I am eating again trying to stop the screams.

I can hear the screams again. Time to cook.

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