Kris Gethin's 8-Week Plan (Weeks 3-4) - JEFIT

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Kris Gethin's 8-Week Plan (Weeks 3-4) - JEFIT

Kris Gethin's 8-Week Plan (Weeks 3-4) banner

Kris Gethin's 8-Week Plan (Weeks 3-4)

AUTOPLAY

General

Intermediate

Machine strength

Plan Details

The Kris Gethin's 8-Week Plan (Weeks 3-4) routine by itsdonj is a 15 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Day 1

Week 3 - Legs, Calves & Lower Abs

Est. 79 min

9 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

6 Sets x 25,10,10,10,10,10 Reps

Landmine Squat Demonstration

Landmine Squat

3 Sets x 25 Reps

Hex Bar Squat Demonstration

Hex Bar Squat

3 Sets x 25 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 20 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

3 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 30 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 20 Reps

Medicine Ball Overhead Throw Demonstration

Medicine Ball Overhead Throw

1 Set

Mountain Climber Demonstration

Mountain Climber

1 Set

Day 1

Cardio x2 (20-55min AM/PM)

Est. 141 min

4 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Step Machine Demonstration

Step Machine

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 2

Week 3 - Chest/Shoulders

Est. 52 min

9 exercises

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 20 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 20 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

1 Set

Landmine Shoulder Press Demonstration

Landmine Shoulder Press

3 Sets x 20 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 12 Reps

Day 3

Week 3 - Arms

Est. 42 min

8 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

1 Set

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

1 Set

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 10 Reps

Cable Bicep Curl (Supine) Demonstration

Cable Bicep Curl (Supine)

3 Sets x 12 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Day 4

Week 3 - Hamstrings Lower Back & Abs

Est. 32 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets

Cross Body Crunch Demonstration

Cross Body Crunch

4 Sets

Day 5

Week 3 - Back/Calves

Est. 57 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Incline Row (Reverse Grip) Demonstration

Dumbbell Incline Row (Reverse Grip)

3 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 20 Reps

Day 6

Rest Day

Est. 2 min

1 exercise

Walking Demonstration

Walking

1 Set

Day 7

Rest Day

Est. 0 min

0 exercises

This day is empty

Day 8

Week 4 - Quads, Lower Abs & Calves

Est. 45 min

8 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 30 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

3 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 30 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 15 Reps

Stability Ball Pull-In Demonstration

Stability Ball Pull-In

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Day 9

Week 4 - Chest & Shoulders

Est. 46 min

8 exercises

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 20 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 20 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 20 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 15 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 20 Reps

Day 10

Week 4 - Arms

Est. 59 min

8 exercises

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

4 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 15 Reps

Dip Demonstration

Dip

4 Sets x 15 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 15 Reps

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

4 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

Seated Banded Biceps Curl Demonstration

Seated Banded Biceps Curl

4 Sets x 15 Reps

Day 11

Week 4 - Hamstrings, Lower Back & Upper Abs

Est. 50 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

3 Sets x 10 Reps

Band Good Morning Demonstration

Band Good Morning

3 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 20 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

3 Sets x 20 Reps

Barbell Press Sit-Up Demonstration

Barbell Press Sit-Up

3 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Day 12

Week 4 - Back & Calves

Est. 39 min

6 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 20 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 20 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

3 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 30 Reps

Day 13

Active

Est. 0 min

0 exercises

This day is empty

Day 14

Active

Est. 0 min

0 exercises

This day is empty