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Kris Gethin 12 Weeks Transformation
Bulking
Advanced
Machine strength
Plan Details
The Kris Gethin 12 Weeks Transformation routine is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Legs and Abs
10 exercises
Machine Leg Press
4 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Single-Leg Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Bent Knee Hip Raise
4 Sets x 12 Reps
Leg Raise with Hip Thrust
4 Sets x 12 Reps
Running
1 Set
Tue
Chest and Triceps Workout
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Running
1 Set
Wed
Shoulder Workout + Abs
7 exercises
Dumbbell Cuban Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Indoor Cycling
4 Sets
Fri
Back & Biceps
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 20 Reps
Sat
Shoulders, Calves & Abs
0 exercises
This day is empty
