Kris Gethin's Muscle-Building Trainer, Day 57

Get ready to hit another brutal DTP legs workout! Sure, it's going to be hard, but you're more than ready for it. Get growing!

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It's Monday. You know what that means. Jump on the scale and see what it says. If you were following those crazy-ass workouts just as Gethin prescribed them, your body is probably responding by pushing the scale in the right direction.

By now, increasing your calories should be old hat. You have more muscle than you did eight weeks ago, and you need to feed it in order to keep it. It might feel uncomfortable to eat so much, but your body will grow accustomed to the food and get better at utilizing those calories.

For the remainder of this trainer, you'll train only four days per week. As you already know, DTP is no joke, but you need to get used to the idea that it's just going to get harder. You're going to need that extra rest day.

Only four more weeks to go! Let's get this shit done.

Day 57 Legs and Calves
Watch The Video - 13:17

Workout Notes

  • Do a little warm-up before you begin to prepare your knees and move blood into your muscles.
  • An important part of DTP is to reach failure on every set, so make sure you're choosing your weights carefully.
  • Your legs might be cooked after the first couple of exercises. Don't quit. Finish the workout.
Legs and calves
1

Leg Extensions

3 sets of 50, 40, 30 reps
Leg Extensions Leg Extensions

2

Leg Press

5 sets of 30, 25, 20, 15, 10 reps
Leg Press Leg Press

3

Hack Squat

5 sets of 10, 15, 20, 25, 30 reps
Hack Squat Hack Squat

4

Leg Extensions

3 sets of 30, 40, 50 reps
Leg Extensions Leg Extensions

5

Lying Leg Curls

5 sets of 50, 40, 30 reps
Lying Leg Curls Lying Leg Curls

6

Stiff-Legged Barbell Deadlift

5 sets of 30, 25, 20, 15, 10 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

7

Seated Leg Curl

5 sets of 10, 15, 20, 25, 30 reps
Seated Leg Curl Seated Leg Curl

8

Seated Calf Raise

5 sets of 30, 25, 20, 15, 10 reps
Seated Calf Raise Seated Calf Raise

9

Standing Calf Raises

5 sets of 10, 15, 20, 25, 30 reps
Standing Calf Raises Standing Calf Raises

10

Cardio

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


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Click here to go inside the mind of Kris Gethin

My reps ruptured my legs until phantom pain replaced what were once limbs. 915 of them today contorted my skin as my bones changed shape warping under the intensity of my hatred for my fragility. I admit I am ticking all the time waiting for something to set me off. I only need an action to turn me into a reaction. It’s a monstrosity always waiting to turn on myself. I do all I can to avoid it, but I only have that chance by myself. The progressive effects of pain whispered to me as the insanity of my adrenaline kept pulling at me for more. Those words become preserved into my brain and refuse to leave me until the deprivation of life resided in me. I feel like I need to touch death more each time until I fornicate with it. I need to discover more of this relationship to evolve into my own God. Every time my legs began to shake and protest the abuse, my murderous mind told me to kill it a little more. I can’t do anything but to follow its inviting hand. It nurtures me. It takes away all the real pain. The sacrifice I made within my leg workout was only superficial scarring to the real wounds I felt despair. It took 915 reps just to open up and bleed me today. I expired all the dirt in my eyes and the burn in my brain today only to have to drag it to the gym and momentarily cure myself of life’s allergies again tomorrow….and then again….forever as I want to breathe.

I am someone trying to live as no one. My body is nothing but has to become something. I feel I have no choice but to physically die to become a legacy. Do I think like a murderer? Of course! I have to if I want to kill it again tomorrow.

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