The Kris Gethin Transformation Program - Your New Year Challenge | TRAIN

The Kris Gethin Transformation Program – Your New Year Challenge

If your gains have been stuck in a rut, this is the hardcore elixir that will reinvigorate your body and mind for unprecedented improvements.

Kris Gethin hooks you up with his complete transformation program including both your nutrition and workouts taken care of.

 

KRIS GETHIN’S TRANSFORMATION: MEET YOUR TRAINER

Originally from Wales, UK, Kris Gethin is the CEO of KAGED MUSCLE Supplements, co-founder of the Kris Gethin Gyms franchise, and author.

Kris has transformed millions of people across the globe with his online programs and premium best-selling supplement brand.

 

Kris Gethin transformation program

 

He also transforms celebrities, professional athletes and the general population while constantly transforming himself.

Not only is he a professional natural bodybuilder, but he is also an IRONMAN competitor and Ultra-Marathon runner. In short, he is the ultimate hybrid athlete – and Transformer.

 

TRAINING OVERVIEW

The training program is basic, but it’s fundamental to prime your connective tissue and neuromuscular pathways for the coming weeks.

The workouts will be extremely intense but whether you are a beginner, female, advanced, young, male or old, you will apply the same intensity and lift a weight that’s comfortable for you and allows you to reach failure. You will hit these muscle groups as follows:

Monday
Quads, calves, lower abs

Tuesday
Chest & shoulders

Wednesday
Arms

Thursday
Lower back, hamstrings & upper abs

Friday
Upper back & calves

Saturday Active rest day
Sunday Active rest day

 

THE KRIS GETHIN TRANSFORMATION WORKOUT

 

Day 1 – LEGS, CALVES + ABS

Cardio 20 min AM, 20 min PM

EXERCISESETS + REPSNOTES
Hack squat3 x 15Giant set with squat press (x2)
Squat press3 x 15
Pause reps (2 Second)
Leg extension*10/10/10*Perform 10 reps, reduce weight and complete another 10 reps, then reduce weight and do 10 more reps. Rest for 10 seconds between drop sets
Walking lunges10 reps
Body weight squats10 reps
Seated calf raise5 x 30
LOWER ABS
Hanging leg raisesFailure
Lying leg raisesFailure

 

Day 2 – CHEST + SHOULDERS

Cardio 20 min AM, 20 min PM

EXERCISESETS + REPSNOTES
Dumbell chest press3 x 10/10/10**Dropsets - Perform 10 reps, reduce weight, complete 10 more reps, reduce weight, do 10 more reps
Incline cable flye12*
*Superset x 3 w/DB floor press
Dumbbell floor press12**On the second superset, use a two-second pause at the bottom of each rep on the flyes. On the third superset, use a two-second pause at the top of each rep on the flyes
Decline dumbbell flue12 reps
Push-upsFailure
Smith machine alternating military press12Superset x 3
Lying upright cable rows
12
Lying cable side raise12Superset x 3
Lying cable front raise
12
Bent over cable rear delt raise12Superset x 3
Standing rope pulls12

 

Day 3 – CHEST + SHOULDERS

Cardio 20 min AM, 20 min PM

EXERCISESETS + REPSNOTES
Reverse-grip cable triceps pushdown12Superset
Cable overhead triceps extension12
Single-arm overhead rope extensions
10Superset x 3
Single-arm rope kickbacks10
Close-grip push-ups
10Superset x 3
Elevated bench dipsFailure20 sec rest between supersets
EZ-bar spider curls
10Superset x 3
Standing EZ-bar curls (narrow grip)1060 secs between supersets
Reverse-grip dumbbell curls10Superset x 3
Hammer curls10
Lying cable curls12Superset x 3
Standing alternating cable curls10-12

 

Day 4 – CHEST + SHOULDERS

20 min AM, 20 min PM

EXERCISESETS + REPSNOTES
Deadlifts3x10
Seated hamstring curls3x10
Superset x 3
Glute ham raises3x10
Stiff-legged cable deadlifts3x10
Decline cross body situpFailureSuperset x 4
Cross body situpFailure

 

Day 5 – CHEST + SHOULDERS

Cardio 20 min AM, 20 min PM

EXERCISESETS + REPSNOTES
Lat pulldown3x10
Pullups10
Superset x 3
Rope lat pulldown10
Single-arm dumbbell row10 each armSuperset x 3
Single-arm inverted row10 each arm
Dumbbell pullovers15 reps
Standing dumbbell shrugs15 reps
Standing calf press5 x 20

 

Kris Gethin transformation

 

NUTRITION OVERVIEW

Balancing your energy intake, consuming the correct ratio of macronutrients and timing these meals are all part of achieving transformation. Your diet will consist of:

 

1. PROTEIN

1.28g per lb of lean body weight.

2. CARBOHYDRATES

Training days are 0.98g of starchy carbohydrates per lb of lean body weight and on rest days, 0.85g of starchy carbs per lb of lean body weight (in your first three meals of the day only).

3. FATS

Naturally occurring from protein sources. As you lose weight, make the necessary adjustments to your macros on a weekly basis.

Spread these out across the day, by having six meals as well as your post-workout Kaged Muscle Re-Kaged protein shake after your training session.

This program is about consuming the most highly bio-available foods possible, focusing on quality over quantity.

 

PROTEIN SOURCES

These proteins will provide the amino acids that are necessary to recover and build muscle tissue.

• Chicken breast • Turkey breast • Cod
• Tilapia
• Pollock
• Low-fat steak (one meal per day)
• Salmon (one meal per day)
• Egg whites
• Fat-free cottage cheese (vegetarian option)
• Low fat tofu (vegetarian option)

 

STARCHY CARBOHYDRATE SOURCES

The workouts you’re going to be doing on this trainer are highly glycolytic in nature, which means your body is going to require a certain type of energy to perform at its highest capacity.

The starchy carbohydrate sources below are the best choices for this purpose.
• Yams
• Potato
• Rice
• Oats
• Rice cakes • Quinoa

 

Kris Gethin Transformation

 

FIBER

To make this diet work, consume plenty of ber from leafy green vegetables.

The gut breaks down all of the food you eat, and then absorbs it – it’s how you recover and grow, through nutrient assimilation.

In order for you to sustain perfect gut health, have a portion of green vegetables with each meal.

 

WATER

Keeping your body hydrated around the clock is crucial to burning fat, building muscle, recovery and guaranteeing optimized performance every workout.

You’re going to need to consume a minimum of one gallon per day, sometimes more, depending on the climate you live in.

To further the hydrating properties of water, you will want to add Kaged Muscle Hydra-Charge two or three times per day, so you can benefit from the five naturally occurring electrolytes plus tender coconut water.

 

WHAT NEXT?

To find and use the next best steps, visit kagedmuscle.com, where you can find the rest of the 8-Week Hardcore Trainer program and an extensive video library of how to perform these moves with perfect form.

Plus, there’s the chance to win huge cash prizes for your improvements if you enter the Hardcore Trainer Challenge before 16 January 2018.

You’ve got nothing to lose (except your former self) and everything to gain.

 

For more content featuring the Kris Gethin transformation program, nutrition, and workouts, get TRAIN magazine direct to your inbox every month for free by signing up to our newsletter

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