Kris Gethin's 12-Week Muscle-Building Trainer

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Workout Details

Duration:	12 weeks
Workouts per week:	5
Fitness level:	Advanced
Equipment needed:	Full Gym

Plan Details

Category:	Build muscle
Videos:	88
Nutrition plan:	Yes
Supplement plan:	Yes
Mobile app:	Yes

12 Weeks of Workouts

5 WORKOUTS PER WEEK / 60 MIN. WORKOUT

You asked, Gethin answered. You wanted to know how to build an extreme amount of size in 12 weeks, and he has your plan. Gethin built the Muscle-Building Trainer over the course of 15 years of working with some of the world's best experts, then tested everything on himself!

Day 1: Legs And Abs

Leg Press

4 sets, 8-12 reps

Split Squats

3 sets, 8-12 rep

Hack Squat

4 sets, 8-12 REPS

Stiff-Legged Barbell Deadlift

4 sets, 8-12 reps

Lying Leg Curls

5 sets, 8-12 reps

Seated Calf Raise

4 sets, 8-12 reps

Standing Calf Raises

4 sets, 8-12 reps

Bent-Knee Hip Raise

4 sets, 8-12 reps

Decline Reverse Crunch

4 sets, 8-12 reps

Jogging-Treadmill

15 minutes

Daily Videos

TRAINING / LIFESTYLE / MOTIVATION

Prepare yourself for 84 daily videos, epic workouts, and Kris Gethin at his most intense and personal as you follow him through the streets of Mumbai, India. Eat, train, and grow with him!

Nutrition Plan

MEAN PLAN / MACRO CALCULATOR

Fuel your gains with a timeless Gethin nutrition plan built on ample protein, carbohydrates, and healthy fats. Eat clean, eat big, and grow like crazy!

Meet the Coach

Kris Gethin

Kris is a writer and photographer, and periodically provides Bodybuilding.com with articles and pictorial features.

View Coach Profile

Success Stories

See What Others Have Achieved

Gethin's program has already changed thousands of lives. Here's what those who finished it have to say!

JSchnabel

Kris, you are one of the most knowledgeable and inspiring coaches and bodybuilders. I thought that I knew about fitness, but I was wrong. I started at 185 and now I am 197. I will take a week off and either begin this program again or do a fat-loss program.

TheNormalMan

tmanarl

Finished this today. Traditionally a hardgainer, I put on 15 pounds. Look and feel more muscular. I'm planning on doing this program next summer to see if I can top the weights. Thanks Kris!

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