KRIS

GETHIN’S
12-WEEK
MUSCLE
BUILDER
KAGED MUSCLE
®

KRIS GETHIN’S 12-WEEK

MUSCLE BUILDER
While living in one of the world’s busiest cities, Mumbai, I committed to doing
a new 12-week Muscle Builder video series to show you what it takes to get
stacked. No matter what the naysayers tell you, with enough determination and
the correct programming, you can achieve unnatural results if you’re willing to
go to extreme levels of intensity and commitment.

The goal was to gain 15 lbs of lean muscle in 12 weeks. By Your body doesn’t want to build more muscle because it isn’t
the time day 84 came around, the scales were 20 lbs up efficient. It takes a lot of effort to service extra metabolically
and I looked visually leaner, harder and fuller. The evidence active muscle tissue. Every step of the way your body’s
is in the video trainer series and you can be confident that natural systems will be trying to sabotage your growth,
photos never lie. which is why you have to stay one step ahead and follow
this program to the letter as I’ve created it for you. Every last
In this free e-guide, I’m going to show you the exact steps I part of this program has its part to play in making your body
took to achieve this muscle-building transformation and I’m evolve from day to day, avoiding plateaus and constantly
going to empower you with the necessary information and introducing new stimulus to fuel your transformation for
motivational tools to do exactly the same thing that I did. the whole 12 weeks.

WITH THIS 12-WEEK MUSCLE BUILDER If you can commit every rep of every set to me, in
PROGRAM, YOU’RE GOING TO GET A FULL the good faith that you will do nothing other than
PLAN THAT INCLUDES: crush the muscle as I ask of you, then I will
guarantee your results. Train as I say, eat as
1 12 weeks’ worth of training workouts to crush your I do, supplement as I recommend and the
muscles and build more mass results will come.

2 12 weeks’ worth of meal plans that promise to

Before I share any information on
help you grow
training or nutrition, I want to
3 12 weeks’ worth of supplement plans to make you address your mind-set for this
see results even quicker process.
4 A full mind-set overhaul with me before you start
so that you’re ready for the journey ahead, no
matter what obstacles you may face

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 02

LET’S GET
MOTIVATED…
Successful transformations always begin with positive energy
transcending from within, which is why before I even discuss
your diet or workout plan, we go through a specific mind-set
overhaul together. Without your mind being well rehearsed
in how to sustain your motivation and repel negativity,
“...YOU
your transformation will be doomed before you begin. HAVE TO
UNDERSTAND
Literally tens of millions of people have followed my video trainers and they’ve
HOW TO
all used my mind-set conditioning guidelines first to prime their mind for
success. Motivation alone won’t cut it—you have to understand how to NURTURE YOUR
nurture your motivation, protect it and feed its growth. This is the true MOTIVATION,
secret of motivation, which I’m about to share with you now. PROTECT IT AND
FEED ITS GROWTH.”

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 03

UNDERSTAND
YOUR REASON WHY…
You cannot expect to feel motivated to work for something through the pain
and anguish that lies ahead if you don’t know what it is that you’re working for.
Getting to the very core of your “why” is going to provide the fuel required to
march on when the going gets tough, which it will from time to time. If it were
easy, everybody would be walking around with the physique they wanted.

Do some soul searching now and discover what your true YOUR TRUE “WHY”:
“why” is and write it down. Keep asking yourself “why” you
want this goal until you cannot simplify the answer any
more or elaborate on it any further. The answer you’re left
with after all of the layers have been peeled away is your
true “why.” That’s what has brought you here to seek advice
and guidance from me and that is what’s going to keep you
upright when you feel like caving in to the challenges as
they press against your resolve.

Always keep this “why” on hand—try putting it on your fridge

so you see it first thing in the morning, on your screen saver
and on your alarm clock screen. Pepper your environment
with the very reason you’re choosing to make all of these
sacrifices.

This gives you a real purpose and direction when the dark
clouds rest above your head and when you’d usually quit
and give in. Everybody has their own reasons; the important
thing is that you know yours.

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 04

BURN SOME BRIDGES…
Some will sugarcoat this but I will jump straight in and tell you that some people
in your life are not right for you and they are the reason why you’re not where
you want to be. At great length I’ve previously discussed how the 5 people you
spend most of your time with become a direct influence on your reality. That’s a
scary fact because if those 5 people aren’t aligned with your direction and goals,
you will almost be guaranteed failure down the road.

Failure has never been something I accept or tolerate. BUILD SOME NEW BRIDGES…
Instead, I choose to control my environment and if people
within that circle can’t appreciate or respect my destiny, Whenever you begin a new journey that is riddled with
they are removed without hesitation. positive intentions, you will attract new people into your
life who have the same ambitions and who possess the
right mind-set. This might be a new training partner, a
“FAILURE HAS NEVER BEEN new social group or even a new partner in more extreme
SOMETHING I ACCEPT OR circumstances.

TOLERATE.” Building these new bridges will give you a new lease of life
and make your transformation journey one which is loaded
On this transformation, you might have to burn some bridges
with self-fulfilment. It will also relieve your stress levels and
and distance yourself from those who are negative, question
help you avoid unnecessary conflict because you won’t
your healthy habits and try to lead you astray. These people
be constantly justifying your actions to those around you.
will only cause you stress, demotivation and pain.
Instead, they’ll be encouraging you.

It’s all within your control; you just have to choose to push
This is such a powerful transition in your day-to-day
them aside for now. For sure, I understand that’s not always
existence because the dynamics of the way your world
easy or pleasant, but you have to start putting yourself first
works completely changes for the better. No longer will
on the priorities list in order to serve the ones you love down
you be wasting valuable energy and time arguing about
the line. If you cannot bring yourself to choose the correct
bulls***. Instead, you’ll be sharing conversations with like-
relationships in life and leave those behind that aren’t a
minded people who only want to see you succeed.
positive influence on you, you’re going to face problems.

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 05

TRAINING FOR MASS
You asked, I answered. You wanted to know how to build an extreme amount
of size in 12 weeks, so I went ahead and created the program for you. Prepare
yourself for the most intensive, aggressive transformation process you’ve gone
through yet.

I know the ins and outs of building muscle. I know how to Lewis, to name a few. All of this information that is in my
break it, rebuild it, and grow it. I know the right training head can now be passed on to you in this program.
strategies to use in the gym to elicit maximum growth—all
you have to do is follow my lead. If you know me, you know that my approach to training is
as much mental as it is physical. I will reveal your limits and
push you beyond them. You’ll experience a transformation
MY TRAINING PHILOSOPHY
that no mirror can fully capture.
Every workout I’ve ever done with the biggest and baddest
bodybuilders on the planet has contributed towards my Just like in my original Hardcore Trainer, you’re going to be
knowledge, experience and wisdom today. That includes training alongside me, following my exact nutrition plan,
crushing workouts with the legendary six-time Mr. Olympia supplementation plan and absorbing my singular mindset.
Dorian Yates, Neil Hill, Jay Cutler, Branch Warren and Flex If results are what you seek, you’ve come to the right place!

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 06

THE GORY DETAILS
Over the next 12 weeks, your mission is to annihilate
the old you and stimulate all the mechanisms that
will grow the new you. Type 1, type 2a, type 2b–
no muscle fiber will be spared. Each of your
body’s energy systems will be tapped into
until it submits to the trauma, leaving you
with the only energy source that truly
matters—your will. What you know
about concepts like training intensity
and volume will be challenged,
cast aside, and redefined.

“WHAT YOU KNOW

Your training split will evolve and change just
as you think you’re settling into the program,

ABOUT CONCEPTS
to avoid any complacency setting in. It will
change and grow as I work through five
micro-cycles inspired by the greatest
muscle-building philosophies of
recent decades. Everything is
LIKE TRAINING,
documented from one day to
the next for you so there’s INTENSITY AND
VOLUME WILL BE
no guessing.

CHALLENGED,
CAST ASIDE AND
REDEFINED.”

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 07

WEEKS 1-3: Y3T
Y3T is the brainchild of Neil “Yoda” Hill, fellow Welshman and bodybuilding
guru whose training techniques have helped craft the physique of five-time Mr.
Olympia 212 champion Flex Lewis, among many others.

Y3T is one of the most unique training concepts out there Neil has conjured together a program that delivers overload
because it uses the principles of periodization over a 3-week to every muscle fiber, strikes every energy system with
training cycle, hitting low reps in Week 1, moderate reps in maximum ferocity and spearheads your attack on the body
Week 2 and high reps in Week 3. from every angle possible.

The training volume alters from one week to the next, along This will provide the first 3 weeks of your training program.
with the training techniques used. In Week 3, you’re going
to be doing a lot of drop sets, supersets and giant sets to
completely annihilate the muscle.

WEEK 4: FST-7
FST, which stands for “fascia-stretch training” is a revered training system created
by my good friend Hany “The Pro Creator” Rambod, who makes an appearance
in the daily videos at the end of Week 3.

The principle behind FST-7 is to help you volumize the and then crushing them with 7 back-to-back sets with
muscle by addressing the very thing that is restricting it, minimal rest in between. This pumps blood into the muscle
the fascia. This is a sheath of fibre that envelopes your very quickly which is how you end up stretching that fascia
muscle. Imagine an elastic band, which is very resistant beyond its normal point of expansion.
to being stretched so it stops the muscle from expanding
any further. There have been studies done on this style of training to
demonstrate it really works, with some showing an increase
FST-7 is based around helping you defeat this limitation by of hypertrophy potential by as much as 300%!
using compound lifts to engage the muscles you’re training

WEEK 5: GERMAN VOLUME TRAINING (GVT)

GVT is commonly based around the 10 x 10 principle, which It is likely to increase your training volume by 50-100%,
represents a high volume workout. The way in which it which is how it causes large amounts of swelling within your
is applied, you end up overwhelming the muscle you’re muscle cell. By keeping the rest periods down, you not only
training with a sharp jab of volume. get a crazy pump, but insane results too!

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 08

WEEK 6: HIGH-INTENSITY TRAINING (HIT)
It’s been over four years since Dorian Yates came across the pond to the States
and put me through a brutal HIT workout. This acronym represents “high-intensity
training” and anybody who’s been around Dorian will testify to that.

Having come through high-volume weeks of training, you because it is fueled by violently dismantling your muscle
might think on paper that this very low-volume style of fibers one rep at a time, and many forced reps later, your
training appears easy. After all, how hard can one all-out muscle is completely out for the count. Tread carefully with
set per exercise be? Don’t be so hasty—the very definition HIT…
of this training is intensity. The reason it is low volume is

WEEKS 7-12: DTP VARIATIONS

The final portion of your training program is based around my DTP training
principles, with a sprinkling of the infamous DTPXtreme workouts as well.
Everything about DTP is an amalgamation of intensity, volume, blood volumization,
fascia stretching and brutality, which is designed to reduce your muscles to their
last breath.

It’s going to challenge every survival instinct within your mind My advice to you...suck it up, stop p***ing about and get
as you marry together the harsh lactate infused environment serious if you want these results to present themselves at
of high-rep training with the stress of low-rep training. the end of the 12 weeks.

WHAT ABOUT CARDIO?

On this program, you’re going to be doing HIIT cardio rather than steady state
because the goal is very different here.

My style of “bulking” is all about lean gains, with no You’ll perform a short HIIT cardio session every day during
unnecessary fat. There’s no point getting fat just to make the next 12 weeks—including rest days. This is a big driver
the scales move, you have to put on quality muscle. HIIT to the end result across the 84 days.
cardio has been scientifically proven to help maximize fat
loss and minimize muscle loss at the same time. Some
studies even suggest it can help build muscle, which is good
enough for me.

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 09

EATING FOR RESULTS
Nothing can be achieved without intense purpose, commitment and focus on
the food you eat over the next 12 weeks. If you are the type of person who
makes excuses, this program won’t suit you, this I assure you. There’s nothing
else in the world that will give you results like it, but you have to be willing to
commit and become completely submerged in the plan.

If you want that pat on the back, cheat meal and to be cleanse your gut, enable you to assimilate nutrients
excused from your lackluster approach, I’m not the coach for effectively and become as physically commanding as you
you! Everything about my nutrition principles is methodical, can possibly be.
thought out and designed to make you perform like a
machine. There’s nothing sub-par or compromising about This means that you need to stick to clean, natural foods
the way I do things and I’m not about to start now with all that nourish the body better than anything else in the
that bulls***. world. Just because you need more calories doesn’t mean
they need to be s***.
Your diet doesn’t just have to give you the calories you need,
or even the macros. It has to help you reduce inflammation,

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 10

YOUR MUSCLE-BUILDING
MEAL PLAN
For the whole 84-day process, you’re going to eat the same as me. If you’re at
all familiar with my style of dieting, you’ll know that I eat at least 6 times per day
to provide the muscle with the fuel necessary to recover and grow. Every meal
provides a piece to the puzzle, which is designed to make your body thrive.

On training days your calories are higher because you need There will be no tolerance for missed meals. If you miss a
that energy to exist within the harsh conditions of these meal, you knock your progress back a day every time this
brutal workouts. On rest days you get extra protein and fat happens. Don’t hit me with bulls*** excuses, just hit me with
to help your hormone levels replenish and your muscles solutions and the desire to succeed.
reach a state of recovery fast!

CALCULATED GAINS
We are testing on this program, not guessing. At the NOTES:
beginning of every month I want you to redo your If you’re a classic hardgainer (ectomorph) and feel like you have

calculations based on the formula I’ve created for you a particularly hard time gaining weight, or want to gain weight at
a more aggressive rate, consider adding an additional 100-500
below.
calories to your results.

The calculator uses the Mifflin-St. Jeor equation, with the For people of a medium or large build—mesomorphs and
appropriate activity multipliers included, to punch out your endomorphs—500 calories per day above maintenance should
total daily energy expenditure (TDEE). From there, it adds do the trick, but don’t hesitate to drop that number slightly if
500 calories to your daily intake to ensure you eat enough you’re worried about putting on too much weight too quickly. After
fuel to support muscle growth and lean weight gain. The all, you know your body best.

result is your recommended muscle-building calorie intake.

MEN: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

WOMEN: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) - 161

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 11

YOUR MUSCLE-BUILDING
FOOD AND FLUID LIST
There’s no way you don’t know which food is good and which is bad for you,
but you might be in denial to try and convince yourself it’s OK to cheat. I’m
going to eradicate that immediately by giving you a very specific list of foods
you’re allowed to have.

This program is going to make your body hungrier than ever for nutrients so
it’s important you feed it the right ones.

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 12

YOUR LIST
There are no cheat meals on this plan, but I will show you how to eat well.

PROTEIN  High-fiber bread

 Lean beef  Oats
 Skinless poultry  Muesli
 RE-KAGED  Potatoes
 KASEIN  Sweet potatoes
 Pork  Salad greens
 Bison  Green vegetables
 Ground meats
 Game meats FATS
 Tilapia  Extra-virgin coconut oil
 Tuna  Olive oil
 Salmon  Canola oil
 S
 ardines and other  Avocados and avocado oil
small canned fish  Nuts and seeds
 Ricotta cheese  Fatty fish
 Cottage cheese  Natural nut butters
 Low-fat paneer
 Greek yogurt MEAL REPLACEMENTS/ALTERNATIVES
 Egg whites  RE-KAGED with oats (daytime)
 Whole eggs  KASEIN with oats (nighttime)
 Tofu
FLUIDS
CARBS  Water
 Quinoa  Coconut water
 Brown rice  Black coffee
 W
 hole grains like  Green tea
bulgur or spelt  Unsweetened and cream-free teas
 Raw or cooked vegetables  W
 ater flavored with Hydra-Charge,
 Whole, raw fruit KAGED MUSCLE® BCAAs and Glutamine.

YOU CAN’T EAT ANYTHING fried, anything with trans fats, or anything with refined sugar. You shouldn’t drink
coffees packed with cream and sugar, soda, beer or other alcoholic beverages. Remember, the next 12 weeks
are all about clean gains. Be strict, get your fuel, and get to work. Your body will take it from there.

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 13

SUPPLEMENTATION
There’s a set requirement for specific supplementation during my Muscle-
Building Trainer so that you get the results you want. Without them, you’ll
struggle to get there.

The training journey you’re about to take on will be tough The supplement program I’ve made for you guarantees
from day one, and it only gets tougher. Your recuperative you get to recover more quickly, lift heavier weights,
abilities will be strained, even with an airtight diet and plenty appear bigger and blow people’s minds with your results at
of rest. Strategic supplementation is essential to restore the end.
your damaged muscle fibers and help you face the next
day’s challenges.

+ PROTEIN
Protein is essential for tissue growth and repair. You can go to war in the gym,
but if you don’t eat an adequate amount of protein daily, you simply won’t grow
or get stronger. Protein is your highest dietary priority over the weeks to come,
and a post-workout shake is non-negotiable. It’s your key to quick recovery and
kick-starting the signals for more size.

Hydrolyzed whey protein isolate is a fundamental part of the 12-week trainer,,

helping you achieve a high protein intake every day. RE-KAGED is of particular
importance post workout to aid in recovery, with numerous studies showing that
you have improved recovery, better subsequent performance and of course,
greater muscle growth when you use whey protein post workout.
RE-KAGED
WHEY PROTEIN ISOLATE The benefits of RE-KAGED don’t stop with protein alone. It is packed with other
POWDER TO SUPPORT key ingredients such as creatine, glutamine and betaine, all of which can help
MUSCLE GROWTH* you recover and take your training to the next level. No other protein powder
will do once you’ve tried RE-KAGED!

LEARN MORE PURCHASE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 14

+ PRE-WORKOUT
Having the right pre-workout before the gym can elevate your results rapidly.
Leading up to my workout I have a set pre-workout ritual that I follow, which includes
taking the best pre-workout in the world, PRE-KAGED! When you take this, you’ll
experience:

• SHARP MENTAL ALERTNESS AND FOCUS

• HIGH ENERGY LEVELS
• EXPLOSIVE MUSCULAR ENERGY
• BETTER BLOOD FLOW AND PUMPS

The world’s leading pre-workout on the planet, PRE-KAGED, combines all the
PRE-KAGED
research-proven essentials you need to take your training and physique to the next
SUPERCHARGE YOUR level. This includes the research-backed dose of Caffeine, Creatine, Beta-alanine,
ADRENALINE AND BCAA, Betaine and Citrulline. The ingredients in PRE-KAGED will help you through
INCREASE WORKOUT the toughest part of this 12-week trainer! If you’re unsure, just look at the size of the
PERFORMANCE!* serving compared to your generic pre-workouts. Some have as little as 5g per scoop
compared with PRE-KAGED, which has 32 g, because everything is efficaciously
dosed according to the latest research.

LEARN MORE PURCHASE

+ LEUCINE/BCAAS
Of the three branched-chain amino acids—leucine, isoleucine, and valine—leucine is
the most effective at stimulating muscle protein synthesis (MPS), and subsequently,
muscle growth. This is because MPS is the drive behind hypertrophy. If BCAAs are
the building blocks of muscle, it’s by far the biggest brick in the pile. If you want to
experience faster recovery and quicker results, I insist that you supplement with
KAGED MUSCLE® BCAA during the day and your workout.

BCAA 2:1:1
POWDER
BCAA POWDER TO
SUPPORT MUSCLE
RECOVERY AND
LEARN MORE PURCHASE
GROWTH*

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 15

HARD TRAINING DEPLETES YOUR BODY OF A WIDE RANGE OF
NUTRIENTS, AND IF YOU DON’T REPLACE THEM, YOUR ENERGY
LEVEL AND RESULTS CAN SUFFER DRAMATICALLY.

+ INTRA-WORKOUT
You need to be giving your body the right ingredients to sustain hydration, maintain
the right electrolyte balance and boost performance. The likes of citrulline, which
gives you a stronger pump, beta-alanine, which provides greater muscular
endurance, caffeine to enhance focus, and coconut water powder, for optimal
hydration, are all key.

Everything you need is found within IN-KAGED. It’s dosed to scientific requirements,
with naturally fermented and patented ingredients to prove that it’s the highest
quality intra-workout in the world. By using this, you will retain positive protein
balance, optimize performance and be able to challenge yourself as fatigue tries
to set in.
IN-KAGED
PROVEN, PATENTED
INGREDIENTS TO HELP
IMPROVE ENDURANCE
AND ENHANCE YOUR
LEARN MORE PURCHASE
TOUGHEST WORKOUTS*

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 16

+ GLUTAMINE
I have been a long-time believer in the restorative powers of glutamine, which you
will know if you’ve followed my work over the years.

Glutamine is the most abundant amino acid in the body, but here’s something
you might not know: You can lose up to 50 percent of your glutamine levels
during intense training. Becoming this depleted in glutamine can reduce you to a
catabolic state.

There are 3 unique yet interwoven factors that can dramatically increase demand
for glutamine within the human body. These include enhanced muscle exertion and
recovery, immune support, and gastrointestinal health.
GLUTAMINE
MICROPURE GLUTAMINE Combined, Glutamine is truly essential for this 12-week trainer. Remember, your
POWDER, 500 GRAMS recovery is likely to be a rate-limiting factor in your muscle growth. You will have all
the training, diet and supplements in place, so the last factor is recovery. The more
you can optimize recovery, the more you can open the window for growth!

Although RE-KAGED contains glutamine, we need a high daily intake to really

optimize our gut health and recovery. This is because our body will naturally burn
through our own stores when we are exercising at a hardcore, high intensity.

Add 5 g of KAGED MUSCLE Fermented GLUTAMINE post workout and another

5 g with a meal at some point in the day, such as at breakfast.

LEARN MORE PURCHASE

+ CREATINE
Creatine HCl is the master of all creatine supplements, especially the only patented
variant in the world–the one that belongs to KAGED MUSCLE. Creatine HCl allows
you to replenish ATP production quicker than ever before, bypassing the harsh
environment of the gut and getting the creatine into the muscle cell.

On this trainer, you should take Creatine HCl before you train to get more reps, lift
more weight and build more muscle. This will allow you to go beyond your limits
every workout as you’ve never experienced before.

CREATINE HCL
PATENTED CREATINE HCl LEARN MORE PURCHASE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 17

SUPPLEMENT SCHEDULE
Here’s how you’ll time your supplementation on training days during the Muscle Building Trainer:

+ BREAKFAST

Multivitamin 1 serving
Testosterone Booster 1 serving
KAGED MUSCLE® GLUTAMINE 1 serving
KAGED MUSCLE® BCAA/LEUCINE 1 serving
Vitamin D 1 serving

+ PRE-WORKOUT

KAGED MUSCLE® PRE-KAGED 1 serving

KAGED MUSCLE® CREATINE HCl 1 serving

+ INTRA-WORKOUT

KAGED MUSCLE® IN-KAGED 1 serving

+ POST-WORKOUT: AFTER LIFTING, BEFORE CARDIO

KAGED MUSCLE® RE-KAGED 1 serving

KAGED MUSCLE® BCAA 2:1:1 POWDER 1 serving
KAGED MUSCLE® GLUTAMINE 1 serving

+ BEFORE BED

KAGED MUSCLE® KASEIN 1 serving

KAGED MUSCLE® GLUTAMINE 1 serving

+ NON-TRAINING DAYS

On non-lifting days, where you’re only doing your HIIT cardio, there’s no need to take the
supplements you have before, during and after training. Instead, I like to keep it simple
on my rest days with PurCaf Caffeine, L-Citrulline, BCAAs, Creatine HCl and Glutamine. I’ll
mix all of these together with my Hydra-Charge and take them usually before my cardio. If
you’re finding it hard to get enough protein in on rest days, by all means use RE-KAGED to
boost your protein intake. Breakfast would be a smart time to do this.

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 18

JUST THE
BEGINNING
It’s one thing to read my program and feel motivated. It’s
a completely different story actually putting this into
practice, showing the level of commitment needed
to see this through and getting to day 84.

Waste no more time, get your grocery

shopping done, get your supplement order
from KAGEDMUSCLE.com and begin!

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 19

MUSCLE BUILDER WEEK 1: Y3T

WEEK 1–DAY 1: LEGS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Leg Press 4 4x 8–12 reps

2 Split Squat 3 3x 8–12 reps

3 Hack Squat 3 3x 8–12 reps

4 Stiff–Legged Barbell Deadlift 4 4x 8–12 reps

5 Lying Leg Curl 5 5x 8–12 reps

6 Seated Calf Raise 4 4x 8–12 reps

7 Standing Calf Raise 4 4x 8–12 reps

8 Bent–Knee Hip Raise 4 4x 8–12 reps

9 Decline Reverse Crunch 4 4x 8–12 reps

10 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 1–DAY 2: CHEST & TRICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4

1 Incline Dumbbell Press 3 3x 8–12 reps

2 Dumbbell Bench Press 3 3x 8–12 reps

3 Incline Dumbbell Fly 3 3x 8–12 reps

4 Dips–Triceps Version 3 3x 8–12 reps

5 Triceps Pushdown 3 3x 8–12 reps

6 Kneeling Cable Triceps Pushdown 4 4x 8–12 reps

7 Cardio  5-minute intervals:

1
3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 1–DAY 3: SHOULDERS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4

1 Cuban Press 4 4x 8–12 reps

2 Side Lateral Raise 4 4x 8–12 reps

3 Standing Front Barbell Raise Over Head 4 4x 8–12 reps

4 Seated Bent–Over Rear Delt Raise 4 4x 8–12 reps

5 Decline Crunch 4 4x 8–12 reps

6 Barbell Rollout From Bench 4 4x 8–12 reps

7 Cardio  5-minute intervals:

1
3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 20

MUSCLE BUILDER WEEK 1: Y3T

WEEK 1–DAY 4: BACK

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3

1 Bent-Over Barbell Row 3 3x 8–12 reps

2 Seated Cable Row 3 3x 8–12 reps

3 Wide-Grip Lat Pulldown 3 3x 8–12 reps

4 One-Arm Dumbbell Row 3 3x 8–12 reps

5 Straight-Arm Dumbbell Pullover 3 3x 8–12 reps

6 Rack Pulls 3 3x 8–12 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 1–DAY 5: BICEPS, CALVES & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4

1 Barbell Curl 4 4x 8–12 reps

2 Dumbbell Alternate Biceps Curl 4 4x 8–12 reps

3 EZ–Bar Curl 4 4x 8–12 reps

4 Calf Raise 3 3x 8–12 reps

5 Standing Calf Raise 4 4x 8–12 reps

6 Bent-Knee Hip Raise 4 4x 8–12 reps

7 Jackknife Sit–Up 3 3x 8–12 reps

8 Cardio  5-minute intervals:

1
3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 1–DAY 6: ACTIVE REST & CA

WEEK 1–DAY 7: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 21

MUSCLE BUILDER WEEK 2: Y3T

WEEK 2–DAY 8: LEGS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Barbell Squat 2 2x 14–18 reps

2 Wide-Stance Barbell Squat 2 2x 14–18 reps

3 Leg Extension 4 4x 14–18 reps

4 Seated Leg Curl 4 4x 14–18 reps

5 Hack Squat 4 4x 14–18 reps

6 Seated Calf Raise 5 5x 18–20 reps

7 Crunch—Legs On Exercise Ball 4 4x 10 oblique Crunch &

10 regular Crunch,
10-second hold between
each set

8 Crunch 4 4x 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 2–DAY 9: CHEST & TRICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4

1 Incline Dumbbell Press 4 4x 14–18 reps

2 Dumbbell Bench Press 4 4x 14–18 reps

3 Incline Dumbbell Fly 4 4x 14–18 reps

4 Incline Dumbbell Triceps Extension 3 3x 14–18 reps

5 Dips–Triceps Version 3 3x 14–18 reps

6 Triceps Pushdown 3 3x 14–18 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 2–DAY 10: SHOULDERS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Dumbbell Shoulder Press 4 4x 18–20 reps

2 Seated Side Lateral Raise 4 4x 18–20 reps

3 Reverse Fly 4 4x 18–20 reps

4 Front Incline Dumbbell Raise 3 3x 18–20 reps

5 Dumbbell Shrug 4 4x 18–20 reps

6 Bottoms Up 6 6x 18–20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 22

MUSCLE BUILDER WEEK 2: Y3T

WEEK 2–DAY 11: BACK

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3

1 Wide-Grip Lat Pulldown 2 2x 18–20 reps, warm up

2 Pull-Ups 3 3x Failure

3 V-Bar Pull-Up 3 3x Failure

4 One-Arm Dumbbell Row 3 3x 14–18 reps

5 Leverage ISO Row 3 3x 14–18 reps

6 Wide-Grip Lat Pulldown 3 3x 14–18 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 2–DAY 12: BICEPS, CALVES & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4

1 Seated Dumbbell Curl 3 3x 14–18 reps

2 Preacher Curl 3 3x 14–18 reps

3 Lying Cable Curl 3 3x 14–18 reps

4 Standing Calf Raise 4 4x 18–20 reps

5 Cable Crunch 4 4x 18–20 reps

6 Weighted Crunch 4 4x 18–20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 2–DAY 13: ACTIVE REST & CA

WEEK 2–DAY 14: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 23

MUSCLE BUILDER WEEK 3: Y3T

WEEK 3–DAY 15: LEGS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Leg Press 2 2x Drop Sets;
25–35 reps per drop

2 Dumbbell Squat 2 2x Drop Sets;

25–35 reps per drop

3 Leg Extension 3 3x Double Drop Sets;

15–20 reps per drop

4 Superset: • Lying Leg Curl 5 5x 15–20 reps

• Stiff Legged Dumbbell Deadlift 5 5x 15–20 reps

5 Superset: • Seated Calf Raise 4 4x 20–25 reps

• Standing Calf Raise 4 4x 20–25 reps

6 Superset: • Flat Bench Leg Pull-In 4 4x 20 reps

• Leg Pull-In 4 4x 20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 3–DAY 16: CHEST & TRICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3

1 Smith Machine Incline Bench Press 2 2x Drop Sets 20–25 reps;
20–25 reps on each drop;
two drops on second set

2 Smith Machine Bench Press 2 2x Drop Sets 20–25 reps;

20–25 reps on each drop;
two drops on second set

3 Incline Dumbbell Fly 3 3x Drop Sets 15–20 reps;

15–20 reps on each drop

4 Cable Crossover 2 2x Drop Sets 15–20 reps;

15–20 reps on each drop

5 Superset: • Triceps Pushdown 3 3x 15–20 reps

• Kneeling Cable Triceps Extension 3 3x 15–20 reps

6 Superset: • Seated Triceps Press 3 3x 15–20 reps

• Close-Grip Barbell Bench Press 3 3x 15–20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 24

MUSCLE BUILDER WEEK 3: Y3T

WEEK 3–DAY 17: SHOULDERS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4

1 Giant Set: • Standing Dumbbell Press 4 4x 20–25 reps

• Side Lateral Raise 3 3x 20–25 reps

• Front Dumbbell Raise 3 3x 20–25 reps

2 Superset: • Seated Bent-Over Rear Delt Raise 4 4x 20–25 reps

• Side Lateral to Front Raise 4 3x 15–20 reps

3 Dumbbell Shrug 3 3x 20–25 reps

4 Press Sit-Up 3 3x 15–20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 3–DAY 18: BACK

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3

1 Bent-Over Two-Dumbbell Row 3 3x 15–18 reps, last set
is Dropset for 15–18 reps

2 Superset: • Wide-Grip Lat Pulldown 3 3x 15–20 reps

• Underhand Cable Pulldown 3 3x 15–20 reps

3 Superset: • Dumbbell Incline Row 3 3x 15–20 reps

• Straight-Arm Pulldown 3 3x 15–20 reps

4 Barbell Deadlift 3 3x 15–20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 3–DAY 19: BICEPS, CALVES & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3

1 Wide-Grip Standing Barbell Curl 3 3x Drop Sets 15–20 reps;
15 - 20 reps on drop

2 Close-Grip Standing Barbell Curl 3 3x 15–20 reps

3 Seated Calf Raise 3 3x Drop Sets 15–20 reps;

15–20 reps on drop

4 Standing Calf Raise 3 3x Drop Sets 15–20 reps;

15–20 reps on drop

5 Superset: • Decline Reverse Crunch 3 3x 15–20 reps

• Exercise Ball Pull-In 3 3x 15–20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 2–DAY 20: ACTIVE REST & CA WEEK 2–DAY 21: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 25

MUSCLE BUILDER WEEK 4: FST-7

WEEK 4–DAY 22: CHEST & TRICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7

1 Incline Dumbbell Press 4 90–120 sec 4x 8–10 reps

2 Dumbbell Bench Press 3 90–120 sec 3x 8–10 reps

3 Decline Dumbbell Bench Press 3 90–120 sec 3x 8–10 reps

4 Butterfly 7 30 sec 7x 8–10 reps

5 Reverse Grip Triceps Pushdown 4 90–120 sec 4x 8–10 reps

6 Close-Grip Barbell Bench Press 3 90–120 sec 3x 8–10 reps

7 Seated Triceps Press 3 90–120 sec 3x 8–10 reps

8 Triceps Pushdown—Rope 7 30 sec 7x 8–10 reps

Attachment

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 4–DAY 23: LEGS—AM WORKOUT

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7

1 Leg Extension 4 90–120 sec 4x 10–15 reps

2 Leg Press 4 90–120 sec 4x 10–15 reps

3 Hack Squat 4 90–120 sec 4x 10–15 reps

4 Smith Machine Squat 7 90–120 sec 7x 10–15 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 4–DAY 23: LEGS—PM WORKOUT

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7

1 Lying Leg Curl 4 90–120 sec 4x 10–15 reps

2 Stiff-Legged Barbell Deadlift 4 90–120 sec 4x 10–15 reps

3 Seated Leg Curl 7 90–120 sec 7x 10–15 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 26

MUSCLE BUILDER WEEK 4: FST-7

WEEK 4–DAY 24: SHOULDERS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7

1 Standing Dumbbell Press 4 60–90 sec 4x 8–10 reps

2 Seated Side Lateral Raise 3 60–90 sec 3x 8–10 reps

3 Barbell Incline Shoulder Raise 3 60–90 sec 3x 8–10 reps

4 Reverse Machine Fly 3 60–90 sec 3x 8–10 reps

5 Smith Machine Overhead 7 60–90 sec 7x 8–10 reps

Shoulder Press

6 Barbell Rollout From Bench 3 60–90 sec 3x Failure

7 Cross-Body Crunch 7 30 sec 7x 8–10 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 4–DAY 25: BACK

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7

1 Wide-Grip Rear Pull-Up 2 90–120 sec 2x 10–12 reps to Failure

2 V-Bar Pull-Up 2 90–120 sec 2x 10–12 reps to Failure

3 One-Arm Dumbbell Row 4 90–120 sec 4x 8–10 reps

4 T-Bar Row 4 90–120 sec 4x 8–10 reps

5 Barbell Shrug 2 90–120 sec 2x 12–15 reps

6 Seated Cable Row 7 60 sec 7x 8–10 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 4–DAY 26: BICEPS & CALVES

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7

1 Cable Preacher Curl 4 90 sec 4x 8–10 reps

2 Alternate Incline Dumbbell Curl 3 90 sec 3x 8–10 reps

3 Lying Cable Curl 3 90 sec 3x 8–10 reps

4 Spider Curl 7 90 sec 7x 8–10 reps

5 Seated Calf Raise 3 90 sec 3x 20 reps

6 Calf Press on the 3 90 sec 3x 20 reps

Leg Press Machine

7 Donkey Calf Raise 7 90 sec 7x 20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 2–DAY 27: ACTIVE REST & CA WEEK 2–DAY 28: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 27

MUSCLE BUILDER WEEK 5: GVT

WEEK 5–DAY 29: LEGS & CALVES

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10

1 Barbell Squat 10 60 sec 10x 10 reps

2 Leg Extension 5 60–90 sec 5x 15 reps

3 Seated Leg Curl 5 60–90 sec 5x 15 reps

4 Seated Calf Raise 10 60–90 sec 10x 10 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 5–DAY 30: CHEST & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10

1 Dumbbell Bench Press 10 45–60 sec 10x 10 reps

2 Incline Dumbbell Fly 5 60–90 sec 5x 10 reps

3 Decline Dumbbell 5 60–90 sec 5x 10 reps

Bench Press

4 Weighted Crunch 10 45–60 sec 10x 10 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 5–DAY 31: BACK

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10

1 Weighted Pull-Up 10 10x 10 reps

2 Bent-Over Barbell Row 5 5x 5 reps

3 Barbell Shrug 5 5x 20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 5–DAY 32: SHOULDERS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Dumbbell Shoulder Press 5 5x 10 reps

2 Arnold Dumbbell Press 5 5x 10 reps

3 Side Lateral Raise 5 5x 15 reps

4 Upright Barbell Row 5 5x 15 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 28

MUSCLE BUILDER WEEK 5: GVT

WEEK 5–DAY 33: BICEPS & TRICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10

1 Barbell Curl 5 60 sec max 5x 10 reps

2 EZ-Bar Curl 5 60 sec max 5x 10 reps

3 Dips- Triceps Version 10 60 sec max 10x 10 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 5–DAY 34: ACTIVE REST & CA

WEEK 5–DAY 35: ACTIVE REST & CA

“IF YOU WANT UNNATURAL RESULTS

IN THE MIRROR, GET READY TO DO
SOME UNNATURAL WORKOUTS
IN THE GYM.”

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 29

MUSCLE BUILDER WEEK 6: HIT

WEEK 6–DAY 36: LEGS & CALVES

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2
1 Leg Extension 2 2x 15–20 reps

2 Leg Press 2 2x 8–12 reps

3 Hack Squat 2 2x 8–12 reps

4 Lying Leg Curl 2 2x 8–12 reps

5 Seated Leg Curl 2 2x 15–20 reps

6 Seated Calf Raise 2 2x 8–12 reps

7 Standing Calf Raise 2 2x 8–12 reps

10 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 6–DAY 37: SHOULDERS, TRAPS & TRICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2
1 Seated Barbell Military Press 2 2x 8–12 reps

2 Side Lateral Raise 2 2x 8–12 reps

3 Seated Bent-Over Rear Delt Raise 2 2x 8–12 reps

4 Reverse Machine Fly 2 2x 8–12 reps

5 Barbell Shrug 2 2x 8–12 reps

6 Triceps Pushdown 2 2x 8–12 reps

7 Lying Triceps Press 2 2x 8–12 reps

8 Dumbbell One-Arm Triceps Extension 2 2x 8–12 reps

10 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 6–DAY 38: CARDIO

“IF YOU DO WHAT YOU HAVE ALWAYS DONE,

YOU WILL GET WHAT YOU HAVE ALWAYS GOT.”

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 30

MUSCLE BUILDER WEEK 6: HIT

WEEK 6–DAY 39: CHEST & BICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2
1 Incline Dumbbell Press 2 2x 8–12 reps

2 Leverage Chest Press 2 2x 8–12 reps

3 Decline Dumbbell Bench Press 2 2x 8–12 reps

4 Cable Crossover 2 2x 8–12 reps

5 Dumbbell Alternate Biceps Curl 2 2x 8–12 reps

6 Barbell Curl 2 2x 8–12 reps

7 Machine Preacher Curl 2 2x 8–12 reps

10 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 6–DAY 40: BACK & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2
1 Underhand Cable Pulldown 2 2x 8–12 reps

2 Close-Grip Front Lat Pulldown 2 2x 8–12 reps

3 Bent-Over Barbell Row 2 2x 8–12 reps

4 Seated Cable Row 2 2x 8–12 reps

5 One-Arm Dumbbell Row 2 2x 8–12 reps

6 Barbell Deadlift 2 2x 8–12 reps

7 Cable Reverse Crunch 2 2x 8–12 reps

8 Sit-Up 2 2x 8–12 reps

10 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 6–DAY 41: ACTIVE REST & CA

WEEK 6–DAY 42: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 31

MUSCLE BUILDER WEEK 7: DTP EXTREME

WEEK 7–DAY 43: LEGS & CALVES

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10 SET 11 SET 12

1 Leg Press 12 12x 30, 25, 20, 15, 10, 5, 5,

10, 15, 20, 25, 30 reps

2 Superset:

• Leg Extension 6 6x 30, 25, 20, 15, 10, 5 reps

• Seated Leg Curl 6 6x 30, 25, 20, 15, 10, 5 reps

3 Leg Extension 6 6x 5, 10, 15, 20, 25, 30 reps

4 Seated Leg Curl 6 6x 5, 10, 15, 20, 25, 30 reps

5 Seated Calf Raise 12 12x 30, 25, 20, 15, 10, 5, 5,

10, 15, 20, 25, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 7–DAY 44: CHEST & BICEPS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Superset:

• Preacher Curl 6 6x 30, 25, 20, 15, 10, 5 reps

• Decline Dumbbell 6 6x 30, 25, 20, 15, 10, 5 reps

Bench Press

2 Dumbbell Bench Press 6 6x 5, 10, 15, 20, 25, 30 reps

3 Barbell Curl 6 6x 5, 10, 15, 20, 25, 30 reps

4 Superset:

• Standing Biceps 3 3x 30, 20, 10 reps

Cable Curl

• Incline Dumbbell 3 3x 30, 20, 10 reps

Press

5 Incline Dumbbell Press 3 3x 10, 20, 30 reps

6 Standing Biceps
Cable Curl 3 3x 10, 20, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 32

MUSCLE BUILDER WEEK 7: DTP EXTREME

WEEK 7–DAY 45: BACK & ABS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Bent-Over Two- 5 5x 5, 10, 15, 20, 25 reps

Dumbbell Row

2 Standing Dumbbell 5 5x 5, 10, 15, 20, 25 reps

Upright Row

3 Wide-Grip 5 5x 25, 20, 15, 10, 5 reps

Lat Pulldown

4 Straight-Arm Pulldown 5 5x 5, 10, 15, 20, 25 reps

5 Weighted Sit-Up 5 5x 25, 20, 15, 10, 5 reps

With Bands

6 Reverse Crunch 5 5x 5, 10, 15, 20, 25 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 7–DAY 46: SHOULDERS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Superset:

• Seated Barbell 6 6x 30, 25, 20, 15, 10, 5 reps

Military Press

• Cable Seated 6 6x 30, 25, 20, 15, 10, 5 reps

Lateral Raise

2 Seated Barbell Military 6 6x 5, 10, 15, 20, 25, 30 reps

Press (Reverse Grip)

3 Bent-Over Low- 6 6x 5, 10, 15, 20, 25, 30 reps

Pulley Side Lateral

4 Superset:

• Barbell Shrug 3 3x 30, 20, 10 reps

• Upright Barbell Row 3 3x 30, 20, 10 reps

5 Barbell Shrug 3 3x 10, 20, 30 reps

Behind The Back

6 Upright Barbell Row 3 3x 10, 20, 30 reps

(Close-Grip)

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 33

MUSCLE BUILDER WEEK 7: DTP EXTREME

WEEK 7–DAY 47: TRICEPS & CALVES

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Superset:

• Close-Grip Barbell 6 6x 30, 25, 20, 15, 10, 5 reps

Bench Press

• Seated Calf Raise 6 6x 30, 25, 20, 15, 10, 5 reps

2 Barbell Incline Bench 6 6x 5, 10, 15, 20, 25, 30 reps

Press Medium-Grip

3 Seated Calf Raise 6 6x 5, 10, 15, 20, 25, 30 reps

4 Triceps Pushdown 6 6x 30, 25, 20, 15, 10, 5 reps

5 Lying Dumbbell 6 6x 5, 10, 15, 20, 25, 30 reps

Triceps Extension

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 7–DAY 48: ACTIVE REST & CA

WEEK 7–DAY 49: ACTIVE REST & CA

“WINNERS MAKE COMMITMENTS

NO MATTER THE SITUATION;
LOSERS MAKE EXCUSES BASED
ON THEIR SITUATION.”

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 34

MUSCLE BUILDER WEEK 8: DTP EXTREME

WEEK 8–DAY 50: BACK & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Chin-Up 5 5x 20, 15, 10, 10, 5 reps

2 Underhand Cable Pulldown 5 5x 5, 10, 10, 15, 20 reps

3 Superset: • Leverage Iso Row 5 5x 20, 15, 10, 10, 5 reps

• Cable Reverse Crunch 5 5x 20, 15, 10, 10, 5 reps

4 Seated Cable Row 5 5x 5, 10, 10, 15, 20 reps

5 Cable Crunch 5 5x 5, 10, 10, 15, 20 reps

6 Superset: • Bent-Over Barbell Row 5 5x 20, 15, 10, 10, 5 reps

• Seated Leg Tuck 5 5x 20 reps to Failure

7 Reverse Grip Bent-Over Row 5 5x 5, 10, 10, 15, 20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 8–DAY 51: LEGS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Wide-Stance Barbell Squat 5 5x 30, 25, 20, 15, 10 reps

2 Narrow-Stance Squat 5 5x 5, 10, 15, 20, 25 reps

3 Superset: • Hack Squat 5 5x 30, 25, 20, 15, 10 reps

• Stiff-Legged Barbell Deadlift 5 5x 30, 25, 20, 15, 10 reps

4 Hack Squat 6 6x 5, 10, 15, 20, 25, 30 reps

5 Stiff-Legged Barbell Deadlift 6 6x 5, 10, 15, 20, 25, 30 reps

6 Walking Dumbbell Lunge 3 3x 20 reps per leg

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 8–DAY 52: CHEST & CALVES

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Incline Dumbbell Press 6 6x 30, 25, 20, 15, 10, 5 reps

2 Decline Dumbbell Fly 6 6x 5, 10, 15, 20, 25, 30 reps

3 Superset: • Leverage Chest Press 6 6x 30, 25, 20, 15, 10, 5 reps

• Single Leg Calf Raise 6 6x 30, 25, 20, 15, 10, 5 reps

4 Butterfly 6 6x 5, 10, 15, 20, 25, 30 reps

5 Calf Raise 6 6x 5, 10, 15, 20, 25, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 35

MUSCLE BUILDER WEEK 8: DTP EXTREME

WEEK 8–DAY 53: SHOULDERS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Superset: • Dumbbell Shoulder Press 6 6x 30, 25, 20, 15, 10, 5 reps

• Upright Cable Row 6 6x 30, 25, 20, 15, 10, 5 reps

2 Seated Cable Shoulder Press 6 6x 5, 10, 15, 20, 25, 30 reps

3 Front Cable Raise 6 6x 5, 10, 15, 20, 25, 30 reps

4 Superset: • Side Lateral Raise 6 6x 30, 25, 20, 15, 10, 5 reps

• Cable Rear Delt Fly 6 6x 30, 25, 20, 15, 10, 5 reps

5 Side Lateral Raise 3 3x 10, 20, 30 reps

6 Cable Rear Delt Fly 3 3x 10, 20, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 8–DAY 54: TRICEPS, BICEPS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Superset: • EZ-Bar Skullcrusher 6 6x 30, 25, 20, 15, 10, 5 reps

• Hammer Curl 6 6x 30, 25, 20, 15, 10, 5 reps

2 Barbell Curl 6 6x 5, 10, 15, 20, 25, 30 reps

3 Lying Dumbbell Triceps Extension 6 6x 5, 10, 15, 20, 25, 30 reps

4 Superset: • Overhead Cable Curl 3 3x 30, 20, 10 reps

• Triceps Pushdown— 3 3x 30, 20, 10 reps

Rope Attachment

5 Cable Preacher Curl 3 3x 10, 20, 30 reps

6 Bench Dips 3 3x 10, 20, 30 reps

7 Decline Reverse Crunch 6 6x 30, 25, 20, 15, 10, 5 reps

8 Exercise Ball Pull-In 3 3x 10, 20, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 8–DAY 55: ACTIVE REST & CA

WEEK 8–DAY 56: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 36

MUSCLE BUILDER WEEK 9: DTP EXTREME

WEEK 9–DAY 57: LEGS & CALVES

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Leg Extension 3 3x 50, 40, 30 reps

2 Leg Press 5 5x 30, 25, 20, 15, 10 reps

3 Hack Squat 5 5x 10, 15, 20, 25, 30 reps

4 Leg Extension 3 3x 30, 40, 50 reps

5 Lying Leg Curl 3 3x 50, 40, 30 reps

6 Stiff-Legged Barbell Deadlift 5 5x 30, 25, 20, 15, 10 reps

7 Seated Leg Curl 5 5x 10, 15, 20, 25, 30 reps

8 Seated Calf Raise 5 5x 30, 25, 20, 15, 10 reps

9 Standing Calf Raise 5 5x 10, 15, 20, 25, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 9–DAY 58: BACK & CHEST

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Superset: • Dumbbell Bench Press 5 5x 30, 25, 20, 15, 10 reps

• T-Bar Row 5 6x 30, 25, 20, 15, 10, 5 reps

2 Superset: • Incline Dumbbell Fly 3 3x 10, 20, 30 reps

• Bent-Over Barbell Row 3 3x 10, 15, 20 reps

3 Superset: • Wide-Grip Lat Pulldown 5 5x 30, 25, 20, 15, 10 reps

• Dips–Chest Version 5 5x 30, 25, 20, 15, 10 reps

4 Superset: • Cable Crossover 3 3x 10, 20, 30 reps

• Close-Grip Front Lat Pulldown 3 3x 10, 15, 20 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 9–DAY 59: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 37

MUSCLE BUILDER WEEK 9: DTP EXTREME

WEEK 9–DAY 60: SHOULDERS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Superset: • Side Lateral Raise 5 5x 30, 25, 20, 15, 10 reps

• Front Plate Raise 5 5x 30, 25, 20, 15, 10 reps

2 Superset: • Seated Bent-Over Rear Delt Raise 5 5x 10, 15, 20, 25, 30 reps

• Front Two-Dumbbell Raise 5 5x 10, 15, 20, 25, 30 reps

(support chest on an incline bench)

3 Superset: • Seated Bent-Over Rear Delt Raise 5 5x 30, 25, 20, 15, 10 reps

• Bent-Knee Hip Raise 5 5x 30, 25, 20, 15, 10 reps

4 Superset: • Reverse Machine Fly 5 5x 10, 15, 20, 25, 30 reps

• Bent-Knee Hip Raise 5 5x 10, 15, 20, 25, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 9–DAY 61: BICEPS & TRICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Superset: • Standing Dumbbell Triceps Extension 5 5x 30, 25, 20, 15, 10 reps

• Seated Dumbbell Curl 5 5x 30, 25, 20, 15, 10 reps

2 Superset: • Decline EZ-Bar Triceps Extension 5 5x 10, 15, 20, 25, 30 reps

• Spider Curl 5 5x 10, 15, 20, 25, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 9–DAY 62: ACTIVE REST & CA

WEEK 9–DAY 63: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 38

MUSCLE BUILDER WEEK 10: DTP EXTREME

WEEK 10–DAY 64: LEGS & CALVES

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10 SET 11 SET 12

1 Box Squat 12 12x 30, 25, 20, 15, 10, 5,

5, 10, 15, 20, 25, 30 reps

2 Leg Extension 3 3x 50 reps

3 Hack Squat 12 12x 30, 25, 20, 15, 10, 5,

5, 10, 15, 20, 25, 30 reps

4 Seated Leg Curl 3 3x 50 reps

5 Stiff-Legged 12 12x 30, 25, 20, 15, 10, 5,

Barbell Deadlift 5, 10, 15, 20, 25, 30 reps

6 Single-Leg Calf Raise 12 12x 30, 25, 20, 15, 10, 5,

5, 10, 15, 20, 25, 30 reps

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 10–DAY 65: CHEST & TRICEPS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10 SET 11 SET 12

1 Barbell Incline Bench 6 6x 30, 25, 20, 15, 10, 5 reps

Press–Medium Grip

2 Barbell Bench Press- 6 6x 5, 10, 15, 20, 25, 30 reps

Medium Grip

3 Decline Dumbbell 12 12x 30, 25, 20, 15, 10, 5,

Fly 5, 10, 15, 20, 25, 30 reps

4 Incline Dumbbell Fly 6 6x 5, 10, 15, 20, 25, 30 reps

5 Triceps Pushdown— 6 6x 30, 25, 20, 15, 10, 5 reps

Rope Attachment

6 Standing Dumbbell 6 6x 5, 10, 15, 20, 25, 30 reps

Triceps Extension

7 Push-Ups (close-grip 6 6x 30, 25, 20, 15, 10, 5 reps

and wide-hand
positions)

8 Bench Dips 6 6x 5, 10, 15, 20, 25, 30 reps

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 10–DAY 66: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 39

MUSCLE BUILDER WEEK 10: DTP EXTREME

WEEK 10–DAY 67: BACK & BICEPS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Alternating Sets:

• V-Bar Pull-Up 3 3x 25, 15, 5 reps

• Chin-Up 2 2x 20, 10 reps

2 Underhand 3 3x 5, 10, 15 reps

Cable Pulldown

3 Close-Grip Front 3 3x 20, 25, 30 reps

Lat Pulldown

4 Reverse Grip 5 5x 25, 20, 15, 10, 5 reps

Bent-Over Row

6 Single-Arm 5 5x 25, 20, 15, 10, 5 reps

Dumbbell Arc Row per arm

7 One-Arm 5 5x 5, 10, 15, 20, 25 reps

Dumbbell Row per arm

8 Preacher Curl 5 5x 25, 20, 15, 10, 5 reps

9 One-Arm Dumbbell 5 5x 5, 10, 15, 20, 25 reps

Preacher Curl per arm

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 10–DAY 68: SHOULDERS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10 SET 11 SET 12

1 Smith Machine 12 12x 30, 25, 20, 15, 10, 5,

Overhead 5, 10, 15, 20, 25, 30 reps
Shoulder Press

2 Reverse Fly 6 6x 30, 25, 20, 15, 10, 5 reps

3 Neutral-Grip 6 6x 5, 10, 15, 20, 25, 30 reps

Reverse Fly

4 Side Lateral Raise 6 6x 30, 25, 20, 15, 10, 5 reps

5 Seated Side 6 6x 5, 10, 15, 20, 25, 30 reps

Lateral Raise

6 Barbell Shrug 6 6x 25, 15, 5, 5, 15, 25 reps

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 10–DAY 69: ACTIVE REST & CA

WEEK 10–DAY 70: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 40

MUSCLE BUILDER WEEK 11: DTP EXTREME

WEEK 11–DAY 71: LEGS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Giant Set: • Leg Extension 5 5x 30 reps

• Leg Press 5 5x 30, 25, 20, 15, 10 reps

• Hack Squat 5 5x 30, 25, 20, 10, 15 reps

2 Giant Set: • Seated Leg Curl 5 5x 30 reps

• Leg Press 5 5x 10, 15, 20, 25, 30 reps

• Hack Squat 5 5x 10, 15, 20, 25, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 11–DAY 72: CHEST & TRICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5

1 Giant Set: • Dumbbell Bench Press 5 5x 30, 25, 20, 15, 10 reps

• Incline Dumbbell Fly 5 5x 30, 25, 20, 15, 10 reps

• Cable Crossover 5 5x 30, 25, 20, 15, 10 reps

2 Giant Set: • Cable Crossover 5 5x 10, 15, 20, 25, 30 reps

• Incline Dumbbell Fly 5 5x 10, 15, 20, 25, 30 reps

• Dumbbell Bench Press 5 5x 10, 15, 20, 25, 30 reps

3 Giant Set: • Triceps Pushdown—V Bar Attachment 5 5x 30, 25, 20, 15, 10 reps

• Triceps Overhead Extension with Rope 5 5x 30, 25, 20, 15, 10 reps

• Triceps Pushdown—Rope Attachment 5 5x 30, 25, 20, 15, 10 reps

4 Giant Set: • Triceps Pushdown—Rope Attachment 5 5x 10, 15, 20, 25, 30 reps

• Triceps Overhead Extension with Rope 5 5x 10, 15, 20, 25, 30 reps

• Triceps Pushdown—V Bar Attachment 5 5x 10, 15, 20, 25, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 11–DAY 73: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 41

MUSCLE BUILDER WEEK 11: DTP EXTREME

WEEK 11–DAY 74: BACK & BICEPS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4

1 Giant Set: • Wide-Grip Lat Pulldown 4 4x 25, 20, 15, 10 reps

• Barbell Deadlift 4 4x 25, 20, 15, 10 reps

• Dumbbell Incline Row 4 4x 25, 20, 15, 10 reps

2 Giant Set: • Dumbbell Incline Row 4 4x 10, 15, 20, 25 reps

• Barbell Deadlift 4 4x 10, 15, 20, 25 reps

• Wide-Grip Lat Pulldown 4 4x 10, 15, 20, 25 reps

3 Giant Set: • Barbell Curl 4 4x 25, 20, 15, 10 reps

• Standing Biceps Cable Curl 4 4x 25, 20, 15, 10 reps

• Lying Close-Grip Bar Curl on High Pulley 4 4x 25, 20, 15, 10 reps

4 Giant Set: • Lying Close-Grip Bar Curl on High Pulley 4 4x 10, 15, 20, 25 reps

• Standing Biceps Cable Curl 4 4x 10, 15, 20, 25 reps

• Barbell Curl 4 4x 10, 15, 20, 25 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 11–DAY 75: SHOULDERS & ABS

EXERCISE SETS REST TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

1 Giant Set: • Upright Barbell Row 5 5x 30, 25, 20, 15, 10 reps

• Standing Military Press 5 5x 30, 25, 20, 15, 10 reps

• Alternating Deltoid Raise 5 5x 30, 25, 20, 15, 10 reps

2 Giant Set: • Alternating Deltoid Raise 5 5x 10, 15, 20, 25, 30 reps

• Standing Military Press 5 5x 10, 15, 20, 25, 30 reps

• Upright Barbell Row 5 5x 10, 15, 20, 25, 30 reps

3 Giant Set: • Seated Calf Raise 6 5x 30, 20, 10, 10, 20, 30 reps

• Tuck Crunch 6 6x Failure

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 11–DAY 76: ACTIVE REST & CA

WEEK 11–DAY 77: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 42

MUSCLE BUILDER WEEK 12: GVT

WEEK 12–DAY 78: LEGS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10

1 Leg Press (Single Leg) 10 10x 30, 25, 20, 15, 10, 10, 15, 20, 25, 30 reps

2 Split Squat with Dumbbells 5 5x 30, 25, 20, 15, 10 reps

3 Smith Single-Leg Split Squat 5 5x 30, 25, 20, 15, 10 reps

4 Calf Press (Single Leg) 5 5x 30, 25, 20, 15, 10 reps

5 Standing Calf Raise 5 5x 10, 15, 20, 25, 30 reps

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 12–DAY 79: CHEST & BACK

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10

1 Superset:

• Leverage Chest Press 10 30, 25, 20, 15, 10, 10, 15,
(Single Arm) 20, 25, 30 reps per arm

• Dumbbell Incline Row 10 25, 20, 15, 10, 5, 5, 10,

(Single Arm) 15, 20, 25 reps per arm

2 Superset:

• One-Arm Lat Pulldown 6 25, 15, 5, 5, 15, 25 reps

• Single-Arm Cable 6 25, 15, 5, 5, 15, 25 reps

Crossover

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 11–DAY 80: ACTIVE REST & CA

“DO WHAT YOU FEAR,

DON’T FEAR WHAT YOU DO.”

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 43

MUSCLE BUILDER WEEK 12: GVT

WEEK 12–DAY 81: SHOULDERS & ABS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED

SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10

1 Superset:

• Dumbbell One-Arm 10 10x 30, 25, 20, 15, 10, 10, 15,
Shoulder Press 20, 25, 30 reps per arm

• One-Arm Side Lateral 10 10x 25, 20, 15, 10, 5, 5, 10,

15, 20, 25 reps per arm

2 Superset:

• Bent-Over Low-Pulley 3 3x 30, 20, 10 reps per arm

Side Lateral

• Cable Reverse Crunch 3 3x Absolute Failure

3 Superset:

• Bent-Over Low-Pulley 3 3x 10, 20, 30 reps

Side Lateral

• Sit- Up 3 3x Absolute Failure

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 12–DAY 82: BICEPS & TRICEPS

EXERCISE SETS TRAINING SCHEME ACTUAL REPS AND WEIGHT LIFTED
SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 SET 9 SET 10

1 Superset:

• Standing One-Arm 10 10x 30, 25, 20, 15, 10, 10, 15,
Cable Curl 20, 25, 30 reps per arm

• Standing Bent-Over 10 10x 25, 20, 15, 10, 5, 5,

One-Arm Dumbbell 10, 15, 20, 25 reps per arm
Triceps Extension

2 Superset:

• Dumbbell Biceps Curl 6 3x 30, 20, 10, 10, 20, 30 reps per arm

• Dumbbell One-Arm 6 6x 30, 20, 10, 10, 20, 30 reps per arm
Triceps Extension

7 Cardio 15-minute intervals:

3 min. easy; 1 min. hard

H H H H H INCLUDE 1–3 WARM UP SETS PER EXERCISE

WEEK 12–DAY 83: ACTIVE REST & CA

WEEK 12–DAY 84: ACTIVE REST & CA

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 44

REFERENCES/
FURTHER READING
1. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, 10. Graham, T. E., & Spriet, L. L. (1995). Metabolic, catecholamine,
M., Burke, D., … & Antonio, J. (2007). Journal of the International and exercise performance responses to various doses of
Society of Sports Nutrition, 4(8), 8. caffeine. Journal of applied physiolo

2. Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). 11. Astorino, T. A., & Roberson, D. W. (2010). Efficacy of acute
Creatine supplementation with specific view to exercise/sports caffeine ingestion for short-term high-intensity exercise
performance: an update. J Int Soc Sports Nutr, 9(1), 33. performance: a systematic review. The Journal of Strength &
Conditioning Research, 24(1), 257-265.
3. Dudgeon, W. D., Kelley, E. P., & Scheett, T. P. (2016). In a single-
blind, matched group design: branched-chain amino acid 12. Loenneke, J. P., Fahs, C. A., Rossow, L. M., Abe, T., & Bemben,
supplementation and resistance training maintains lean body M. G. (2012). The anabolic benefits of venous blood flow
mass during a caloric restricted diet. Journal of the International restriction training may be induced by muscle cell swelling.
Society of Sports Nutrition, 13(1), 1-10. Medical hypotheses, 78(1), 151-154.

4. Driskell, J. A., & Wolinsky, I. (Eds.). (1999). Energy-yielding 13. Schoenfeld, B. J. (2010). The mechanisms of muscle
macronutrients and energy metabolism in sports nutrition. hypertrophy and their application to resistance training. The
CRC Press. Journal of Strength & Conditioning Research, 24(10), 2857-2872.

5. Kreider, R. B., Wilborn, C. D., Taylor, L., Campbell, B., Almada, A. 14. McCall, G. E., Byrnes, W. C., Dickinson, A., Pattany, P. M., & Fleck,
L., Collins, R., … & Kerksick, C. M. (2010). ISSN exercise & sport S. J. (1996). Muscle fiber hypertrophy, hyperplasia, and capillary
nutrition review: research & recommendations. J INT SOC SPORTS density in college men after resistance training. Journal of
NUTR, 7(7), 2-43. applied physiology, 81(5), 2004-2012.

6. Norton, L. E., & Layman, D. K. (2006). Leucine regulates 15. Adams, G. R., & Haddad, F. (1996). The relationships among
translation initiation of protein synthesis in skeletal muscle after IGF-1, DNA content, and protein accumulation during skeletal
exercise. The Journal of nutrition,136(2), 533S-537S. muscle hypertrophy. JOURNAL OF APPLIED PHYSIOLOGY, 81(6),
2509-2516.
7. Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y.,
Muramatsu, Y., Bajotto, G., … & Mawatari, K. (2010). Branched- 16. Winchester, P. K., Davis, M. E., Alway, S. E., & Gonyea, W. J.
chain amino acid supplementation before squat exercise and (1991). Satellite cell activation in the stretch-enlarged anterior
delayed-onset muscle soreness. INTERNATIONAL JOURNAL OF latissimus dorsi muscle of the adult quail. American Journal of
SPORT NUTRITION, 20(3), 236. Physiology-Cell Physiology, 260(2), C206-C212.

8. Vandenberghe, K., Goris, M., Van Hecke, P., Van Leemputte, M., 17. Tatsumi, R., Sheehan, S. M., Iwasaki, H., Hattori, A., & Allen, R.
Vangerven, L., & Hespel, P. (1997). Long-term creatine intake E. (2001). Mechanical stretch induces activation of skeletal
is beneficial to muscle performance during resistance training. muscle satellite cells in vitro. EXPERIMENTAL CELL RESEARCH,
Journal of Applied Physiology, 83(6), 2055-2063. 267(1), 107-114.

9. Costill, D. L., Dalsky, G. P., & Fink, W. J. (1977). Effects of caffeine

ingestion on metabolism and exercise performance. MEDICINE
AND SCIENCE IN SPORTS, 10(3), 155-158.

KAGED MUSCLE® KRIS GETHIN’S 12-WEEK MUSCLE BUILDER 45