Kris Gethin's Muscle-Building Trainer, Day 1

December 11, 2014, 11:55 am

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Day 1 of Kris Gethin’s muscle-building program starts with a bang: a hardcore Y3T leg workout. Don’t expect to take it easy. Don’t expect to start slow. Expect to train with focus, ferocity, and purpose.

Today, you’ll head to Elixir Fitness in Mumbai, India, for the first time and begin your 12-week journey toward building a leaner, more muscular you. You’ll see Kris train with deadly intent, and you should follow suit.

This week, you and Kris will take on the first week of Neil Hill’s Y3T training program. These workouts are built primarily on compound lifts to prepare your muscles, tendons, and joints for a series of intense isolation exercises coming at you over the next two weeks.

Kris will walk you through the workout and the meals and supplements you’ll need for the day. Follow what he says and you’ll have no choice but to succeed!

Day 1 Video
Watch The Video – 18:16

Leg Press
4 sets of 8-12 reps
Split Squats
3 sets of 8-12 reps
Hack Squat
3 sets of 8-12 reps
Stiff-Legged Barbell Deadlift
4 sets of 8-12 reps
Lying Leg Curls
5 sets of 8-12 reps
Seated Calf Raise
4 sets of 8-12 reps
Standing Calf Raises
4 sets of 8-12 reps
Bent-Knee Hip Raise
4 sets of 8-12 reps
Decline Reverse Crunch
4 sets of 8-12 reps
Cardio
15-minute intervals: 3 min. easy, 1 min. hard

Workout notes

Before going heavy on the leg press, be sure to do 1-2 warm-up sets with lighter weight.
Kris likes to stretch his muscles between sets. If you’ve never stretched between sets, give this technique a shot!
It’s vital that you hit failure within the required rep ranges. Select weights that will challenge you to do so.
Keep your rest periods relatively short; 60-90 seconds is plenty.