Kris Gethin's 4Weeks2 Shred: Day 4 - Legs

Yesterday's active rest day was all about preparing you for today’s brutal lower-body gauntlet. Fuel up and respect the dropset rep range!

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Today is the hardest day of the week: legs. Your legs take up nearly half of the body, which is why yesterday's rest day was essential to be completely recovered, fueled, and motivated to create havoc today.

Due to the high reps and intensity of DTPXtreme-style training, it's normal to feel nauseous, lightheaded, exhausted, and short-of-breath. This is where your mental strength will come in to overpower doubt and excuses. When volume is applied like I designed in this leg workout, it's rare that the body gives in before the brain.

As you will see in this video, my mind began to play tricks with me, as it will to you. It will tell you to lighten the load, save yourself for the next set, or change to an easier exercise. This is when I faced my fear, turned on myself, and did exactly the opposite of what my brain was telling me it wanted, which was comfort over commitment. We have to do what we fear, not fear what we do.

Legs Workout Kris Gethin's 4Weeks2Shred
Watch the video - 5:01



The pain will seem to be unbearable to continue with more reps, but you need to channel all of your mental ferocity into each and every rep until failure of the mind and body has been reached in every set. Only in failure will you then succeed.



For each exercise, you will do 1 set of 10 repetitions. For the second set, you will do 1 set of 10 repetitions, rest for 10 seconds, drop the weight and immediately do 20 more reps. For the final set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. Then, 20 seconds later, drop the weight again and do 30 final reps.

Day 4: AM Legs
1

Leg Extension

3 sets of 10, 10/20, 10/20/30 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds)
Leg Extensions Leg Extensions

2

Standing hack press

3 sets of 10, 10/20, 10/20/30 reps
Hack Squat Hack Squat

3

Single-leg hamstring curl

3 sets of 10, 10/20, 10/20/30 reps
Seated Leg Curl Seated Leg Curl

4

Hack squat

3 sets of 10, 10/20, 10/20/30 reps
Hack Squat Hack Squat

5

Cardio

30 min.
Step Mill Step Mill

6

Twist

300 reps
Twist Twist


Day 4: PM Cardio
1

Cardio

30 min.
Step Mill Step Mill


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