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Kris Gethin's Muscle-Building Trainer, Day 78

Your final leg workout is sure to leave you insanely pumped and absolutely exhausted. Get excited and get it done!

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It's your last weigh-in day! Undoubtedly, the scale is continuing to show you that your hard work in the gym and dedication to your nutrition plan is paying off. You still have an entire week to put on muscle though, so don't think you're done. There are still gains to be had!

This week, your workouts are going to be centered on unilateral training. That means you'll be doing lifts with only one arm or one leg at a time. You're still doing the DTP rep ranges, but now Gethin has added unilateral movements into the mix. Get ready for some extra-tough workouts. (As if they weren't already!)

This is your final week of the Muscle-Building Trainer. It's the very last leg day. Finish with the same excitement, dedication, and commitment that you started with.

Day 78 Legs
Watch The Video - 12:15

Workout Notes

  • As you're increasing weight on the leg press, move your foot closer to the bottom of the platform, to hit your quads. When you decrease weight, move your leg higher on the platform, to hit your hamstrings.
  • Perform all the reps on one leg before moving to the next.
  • Perform the first 5 sets of split squats with your front foot out far in front of you to isolate your glutes and hamstrings. Perform the second 5 sets on the Smith machine with your front leg closer to your body, to isolate your quads.

Leg Press (single leg)

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


Split Squat with Dumbbells

5 sets of 30, 25, 20, 15, 10 reps
Split Squat with Dumbbells Split Squat with Dumbbells


Smith Single-Leg Split Squat

5 sets of 30, 25, 20, 15, 10 reps
Smith Single-Leg Split Squat Smith Single-Leg Split Squat


Calf Press (single leg)

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


Standing Calf Raises

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



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

Everything I do is an expression. I express myself through music, books, articles, seminars, videos, my workouts, and this blog. Once its done, its done. I don’t listen to my music, I will not watch my videos, I will never talk to people about my past workouts, I wouldn’t read one of my books, and I don’t look back on these blogs. Its final. My communication with most people is at a distance. I really enjoy the fact that I can speak out and there’s audience of people who want to listen. I like this relationship. Im honored to be one of the very few to have it. Unfortunately, there are some people who insist on bringing up my blog. Once I have put my thoughts and my communication with myself out there, that’s it, final. I will never read it, I wont discuss it and I don’t ever want to think about it. All past successes, obstacles, facts are filed and never to be opened……or at least not for a long time….maybe when I have nothing better to do. I have told these people not to bring it up. The workouts hurts, the daily grind hurts, but when I finish the workout and express it through my blog, my pains momentarily cease to exist. When they come to me with their concerns of what they have read, they think they are helping, no matter how many times I tell them not to talk to me about it. All they are doing is turning the knife for me to watch the wounds open up again. I guess that’s what I got myself into when I decided 11 weeks ago to publish on public domain. It makes me feel like going private again. I can’t take the anxiety and anger towards them that goes with this. When people comment online or tell me they can relate, or if this has helped them in some way, I couldn’t be happier. I have served my purpose.

I was supposed to speak with my family on skype last night but exhaustion hit me and I ended up crashing out early on the couch. I don’t know why I got hit like that. I had two rest days from the gym so I was surprised lethargy had visited so hard. Maybe the weeks have decided to climb on board and remind me of the neglect and abuse. I woke up around 11:45pm to a load of messages and missed calls from various members my family. They were all worried and figured something bad had happened to me.

Today was my last leg workout of the video series. My adrenaline had me drowning with sweat before I even began. I felt irritated and anxious. I didn’t even begin with the usual video intro before the workout. I told the crew I would do it after. I was too amped and crazed to keep calm or slow down. There were reps and pain calling to be perished. I wanted to fire at my muscles with an eruptive lack of constraint. I didn’t want to pull them apart, I wanted to crush them. I had an echo smashing in my head from last week when someone told me that at my age I should slow down. It was tapping me on the shoulder every time I warped my legs by battering out rupturing reps. When my beard greys, the viewers and readers dwindle, the cash flow slows, the seminars no longer book me, it will just be me and the workouts. This is exactly what I signed up for. I’m just getting started. It’s easy as the years of training begins, then it hurts a little in the middle, but later it gets good. This is where everyone is waiting for me to **** up. This is when I get in bed with the pain and expose everyone of them out there what they’re really made of.

When I looked at the racks of weights today, they were calling me and daring me to lift them all. So, I imagined holding my entire line of muscles fibers hostage. The only way I could let them all go was by repping out every weight plate available. So, that’s what I did. My reps pushed constantly like pistons while my engine leaked sweat and steam as if it were having a seizure. The unilateral essence of the DTPXtreme sets had me only rest enough to change the weights. My body was shaking during and between sets, and then I became scolding cold towards the end. I sat there expressionless and motionless as I shivered in 35-degree heat and humidity. I had expired. It felt like I could feel dried blood in my boots from all I had leaked during my workout. I tried to contain everything from falling as I sat there. I knew I had to keep moving but it took all the urgency of energy to get up and manage my post workout cardio. I sat on the bike and allowed another character I called from within me to push the pedals.

I am now aware that I never take my mortal body into the workouts. Nothing deters me anymore. The protests that would put my nervous system and bones into exile go unnoticed. Its an hour or two later I get punched by exhaustion, feel the bend in the bones, and hear the rigor settle into me. People have been commenting and asking me that if this is how the workouts are affecting me, how is someone of a lower experience or stature supposed to endure it. I don’t understand what they mean and how to answer them. I put my existence into these workouts. I don’t expect everyone to do the same. If I were to scream like Axl Rose, my voice would break in a day. So, I would have to sing within the best of my ability. If I were to try and play rugby like a top international player, I would probably get severely hurt. So, I would play within the best of my ability. I don’t know why these people aren’t thinking the same instead of making comparisons. I never compare myself to the next person. I try to do the best within my ability.

Right now I am going to fall back into my coma-lactic state and never think or discuss the 1200 reps that my legs perished within today. Tomorrow is coming. I have to keep moving. I have to look forward, and never turn back. Tomorrow will be tougher, so my resolve needs to be harder.

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.