Kris Gethin's Muscle-Building Trainer, Day 58

Your chest and back are big muscle groups, and you're going to smash them both in a high-volume superset workout. Bring it on!

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Are you sore from the 915 repetitions you did yesterday? Good. You want to get bigger? You want to build muscle? That's what it takes.

During today's workout, you'll combine a DTP rep scheme with antagonist supersets. The result is utter muscle annihilation! That's what's in store, so get your mind right before you even think about heading to the gym.

If you want to look like Kris Gethin, then you need to work out like him. Go into the gym with a plan to match—or even outdo—his intensity level. Every workout counts.

Day 58 Back and Chest
Watch The Video - 11:14

Workout Notes

  • Like yesterday, you'll push yourself to failure on every set today. Don't quit early. Rest-pause until you can complete every rep.
  • Don't forget to increase the weight as you do fewer repetitions. As the weight gets heavier, you may need to rest a little longer between supersets.
  • During back exercises, be sure to concentrate on using the proper muscle to move the weight. It's really easy to let your arms do the work.
Back and chest

Dumbbell Bench Press

5 sets of 30, 25, 20, 15, 10 reps
Dumbbell Bench Press Dumbbell Bench Press

T-Bar Row

5 sets of 30, 25, 20, 15, 10 reps
T-Bar Row T-Bar Row


Incline Dumbbell Flyes

3 sets of 10, 20, 30 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Bent Over Barbell Row

3 sets of 10, 15, 20 reps
Bent Over Barbell Row Bent Over Barbell Row


Wide-Grip Lat Pulldown

5 sets of 30, 25, 20, 15, 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Dips - Chest Version

5 sets of 30, 25, 20, 15, 10 reps
Dips - Chest Version Dips - Chest Version


Cable Crossover

3 sets of 10, 20, 30 reps
Cable Crossover Cable Crossover

Close-Grip Front Lat Pulldown

3 sets of 10, 15, 20 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown



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

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Click here to go inside the mind of Kris Gethin

Today I felt the proceeding reps of my chest and back workout take me further away from normality and into my own. The deeper I go, the more alienated I feel around people. The way they look at me, I think I have became alienated from them a long time ago. I keep my jaw clenched with my stare to the ground as I try to keep my insides stitched together. The pain I endured today made me feel like a convulsing hyperventilating open wound. In-between my chest and back supersets, felt like a dying carcass in the arms of a stranger as I gasped for my last breathe. A week hasn’t gone by over the last 8 weeks that I haven’t put on lean tissue. The extra muscle is starving me of all oxygen I require to function and fire my muscle fibers. I threw up at the finale of my first exercise. I knew my body would protest in such a way. It had to.

I don’t know why pain rejects so many when all it does it pulls me into its deepest scathing hurt. I don’t mind. I get nervous and anxious before it visits. On the way to the gym I felt like I was going to throw-up but when it shares its exquisite loneliness with me; I know I am good company. The anxiousness subsides and I become at home with myself. It’s the only time I can relax. Before every set I thought to myself, ‘if I keep serving my muscles pain, I give it purpose to feed.’ I always feel the metamorphosis. The momentary pain today had grown inside itself so I could outgrow myself. I allowed my Animal engulf me as I smashed out the bench press with the heaviest resistance held in the gym. When staggered to my next exercise, the bent over row, I felt blood cover me. I couldn’t tell if it was mine or that of the Animal I had became. I felt the dilution of my human instinct wash into a beast of screams. I saw myself change shape as I repped through worlds and planets of pain.

Tomorrow I will take this journey again so I can change shape. I count on my lust and partnership with my companions who murder me upon arrival every day. It’s a greeting of mutual benefit.

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