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Kris Gethin's 8-Week Muscle Building Trainer
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Kris Gethin's 8-Week Muscle Building Trainer routine is a 54 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Visit website: https://www.kaged.com/blogs/muscle-building-trainer/mbt-day-01
Routine detail
Day 1
Week 1 - Day 1 - Back & Calves
Est. 0 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 18 Reps
Dumbbell Pullover
3 Sets x 12 Reps
T Bar Row
3 Sets x 18 Reps
Barbell Bent-Over Row
3 Sets x 18 Reps
Barbell Shrug
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 2
Week 1 - Day 2 - Chest & Abs
Est. 0 min
5 exercises
Barbell Decline Bench Press
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Day 3
Week 1 - Day 3 - Legs
Est. 0 min
5 exercises
Machine Leg Press
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Day 4
Week 1 - Day 4 - Arms and Calves
Est. 0 min
7 exercises
Dumbbell Seated Tricep Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dip
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 27 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 18 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Day 5
Week 1 - Day 5 - Shoulders & Abs
Est. 0 min
6 exercises
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 20 Reps
Barbell Incline Bench Row
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 20 Reps
Day 6
Week 1 - Day 6
Est. 0 min
0 exercises
This day is empty
Day 7
Week 1 - Day 7
Est. 0 min
0 exercises
This day is empty
Day 8
Week 2 - Day 1 - Back & Calves
Est. 0 min
5 exercises
Cable Seated Row
3 Sets x 26 Reps
Dumbbell One-Arm Row
3 Sets x 26 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 26 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 26 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 9
Week 2 - Day 2- Chest & Abs
Est. 0 min
5 exercises
Cable Incline Fly
3 Sets x 15,7,5 Reps
Barbell Decline Bench Press
3 Sets x 10,6,5 Reps
Dumbbell Fly
3 Sets x 15,7,5 Reps
Leg Raise
4 Sets x 40 Reps
Dumbbell Decline Bench Press
3 Sets x 10,6,5 Reps
Day 10
Week 2 - Day 3 - Legs
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 16 Reps
Dumbbell Squat
3 Sets x 18 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 16 Reps
Day 11
Week 2 - Day 4 - Arms & Calves
Est. 0 min
7 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 12
Week 2 - Day 5 - Shoulders & Abs
Est. 0 min
5 exercises
Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Sit-Up
4 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Day 13
Week 2 - Day 6
Est. 0 min
0 exercises
This day is empty
Day 14
Week 2 - Day 7
Est. 0 min
0 exercises
This day is empty
Day 15
Week 3 - Day 1 - Back & Calves
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 50 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Day 16
Week 3 - Day 2 - Chest & Abs
Est. 0 min
6 exercises
Dumbbell Decline Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 30 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 17
Week 3 - Day 3 - Legs
Est. 0 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Day 18
Week 3 - Day 4 - Arms & Calves
Est. 0 min
13 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 30 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Seated Curl
3 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Day 19
Week 3 - Day 5 - Shoulders & Abs
Est. 0 min
7 exercises
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Decline Crunch
5 Sets x 30 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Day 20
Week 3 - Day 6
Est. 0 min
0 exercises
This day is empty
Day 21
Week 3 - Day 7
Est. 0 min
0 exercises
This day is empty
Day 22
Week 4 - Day 1 - Back & Calves
Est. 0 min
6 exercises
Dumbbell Shoulder Shrug
1 Set x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Day 23
Week 4 - Day 2 - Chest & Abs
Est. 0 min
6 exercises
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Weighted Crunch
5 Sets x 35 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Day 24
Week 4 - Day 3 - Legs
Est. 0 min
4 exercises
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 10 Reps
Day 25
Week 4 - Day 4 - Arms & Calves
Est. 0 min
7 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Day 26
Week 4 - Day 5 - Shoulder & Abs
Est. 0 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbell Side to Fromt Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Day 27
Week 4 - Day 6
Est. 0 min
0 exercises
This day is empty
Day 28
Week 4 - Day 7
Est. 0 min
0 exercises
This day is empty
Day 29
Week 5 - Day 1 - Back & Calves
Est. 0 min
5 exercises
Machine Seated Calf Raise
6 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
EZ Bar Bent-Over Row (Reverse Grip)
5 Sets x 20 Reps
Barbell Bent-Over Row
5 Sets x 20 Reps
Barbell Shrug
5 Sets x 20 Reps
Day 30
Week 5 - Day 2 - Chest & Abs
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
5 Sets x 20 Reps
Weighted Crunch
5 Sets x 20 Reps
Dumbbell Decline Bench Press
5 Sets x 20 Reps
Dumbbell Incline Fly
5 Sets x 20 Reps
Day 31
Week 5 - Day 3 - Legs
Est. 0 min
3 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
10 Sets x 25 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Day 32
Week 5 - Day 4 - Arms & Calves
Est. 0 min
5 exercises
Cable Rope Overhead Tricep Extension
5 Sets x 20 Reps
EZ Bar Curl
5 Sets x 20 Reps
Machine Calf Raise
6 Sets x 20 Reps
Cable Shoulder Extension
5 Sets x 20 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 20 Reps
Day 33
Week 5 - Day 5 - Shoulders & Abs
Est. 0 min
5 exercises
Dumbbell Shoulder Press
5 Sets x 20 Reps
Leg Raise
5 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Dumbbell Front Raise
5 Sets x 20 Reps
Dumbbell Bent-Over Raise
5 Sets x 20 Reps
Day 34
Week 5 - Day 6
Est. 0 min
0 exercises
This day is empty
Day 35
Week 5 - Day 7
Est. 0 min
0 exercises
This day is empty
Day 36
Week 6 - Day 1 - Back & Calves
Est. 0 min
5 exercises
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 20 Reps
Dumbbell Bent-Over Row
5 Sets x 20 Reps
Barbell Bent-Over Row
5 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Day 37
Week 6 - Day 2 - Chest & Abs
Est. 0 min
5 exercises
Cable Cross-Over
5 Sets x 20 Reps
Barbell Decline Bench Press
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Barbell Bench Press
5 Sets x 20 Reps
Dumbbell Incline Bench Press
5 Sets x 20 Reps
Day 38
Week 6 - Day 3 - Legs
Est. 0 min
4 exercises
Barbell Squat
5 Sets x 20 Reps
Machine Single-Leg Curl
5 Sets x 20 Reps
Hack Squat
5 Sets x 20 Reps
Machine Leg Extension
5 Sets x 20 Reps
Day 39
Week 6 - Day 4 - Arms & Calves
Est. 0 min
7 exercises
Dumbbell Seated Tricep Press
5 Sets x 20 Reps
Machine Calf Raise
6 Sets x 20 Reps
Bench Dip
5 Sets x 20 Reps
EZ Bar Curl
5 Sets x 20 Reps
Cable Seated Overhead Curl
5 Sets x 20 Reps
EZ Bar Close Grip Curl
5 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 20 Reps
Day 40
Week 6 - Day 5 - Shoulders & Abs
Est. 0 min
4 exercises
Barbell Shrug
5 Sets x 20 Reps
Decline Bench Leg Raise
5 Sets x 20 Reps
Cable Reverse Fly
5 Sets x 20 Reps
Incline Front Plate Raise
5 Sets x 20 Reps
Day 41
Week 6 - Day 6
Est. 0 min
0 exercises
This day is empty
Day 42
Week 6 - Day 7
Est. 0 min
0 exercises
This day is empty
Day 43
Week 7 - Day 1 - Back & Calves
Est. 0 min
6 exercises
Pull-Up (Hammer Grip)
4 Sets x 15 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 15 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Barbell Deadlift
6 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Day 44
Week 7 - Day 2 - Chest & Abs
Est. 0 min
7 exercises
Plank
5 Sets
Dumbbell Incline Fly
4 Sets x 20 Reps
Dumbbell Decline Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Dumbbell Decline Fly
4 Sets x 20 Reps
Barbell Bench Press
6 Sets x 20 Reps
Weighted Crunch
5 Sets x 20 Reps
Day 45
Week 7 - Day 3 - Legs
Est. 0 min
6 exercises
Hack Squat
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Day 46
Week 7 - Day 4 - Arms & Calves
Est. 0 min
7 exercises
Machine Calf Raise
6 Sets x 20 Reps
EZ Bar Curl
3 Sets x 20 Reps
Cable Bicep Curl
4 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Cable Preacher Curl
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 20 Reps
Day 47
Week 7 - Day 5 - Shoulders & Abs
Est. 0 min
6 exercises
Barbell Ab Rollout (Kneeling)
6 Sets x 20 Reps
Dumbbell Shoulder Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Cable Front Raise
4 Sets x 20 Reps
Barbell Shrug
6 Sets x 20 Reps
Day 48
Week 7 - Day 6
Est. 0 min
0 exercises
This day is empty
Day 49
Week 7 - Day 7
Est. 0 min
0 exercises
This day is empty
Day 50
Week 8 - Day 1 - Back & Calves
Est. 0 min
4 exercises
EZ Bar Bent-Over Row (Reverse Grip)
8 Sets x 20 Reps
Cable V Bar Pulldown
8 Sets x 20 Reps
Back Hyperextension
8 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 20 Reps
Day 51
Week 8 - Day 2 - Chest & Abs
Est. 0 min
4 exercises
Barbell Decline Bench Press
8 Sets x 15 Reps
Dumbbell Incline Bench Press
8 Sets x 15 Reps
Cable Cross-Over
8 Sets x 15 Reps
Air Bike
5 Sets x 20 Reps
Day 52
Week 8 - Day 3 - Legs
Est. 0 min
3 exercises
Barbell Squat
8 Sets x 20 Reps
Hack Squat
8 Sets x 20 Reps
Machine Leg Curl (Prone)
8 Sets x 20 Reps
Day 53
Week 8 - Day 4 - Arms & Calves
Est. 0 min
6 exercises
Dip
4 Sets x 20 Reps
Tricep Push-Up
4 Sets x 5 Reps
Dumbbell Seated Bicep Curl
8 Sets x 20 Reps
Barbell Overhead Tricep Extension
1 Set x 100 Reps
Weight Plate Reverse Curl
1 Set x 100 Reps
Machine Seated Calf Raise
6 Sets x 30 Reps
Day 54
Week 8 - Day 5 - Shoulder & Abs
Est. 0 min
4 exercises
Dumbbell Lying Rear Lateral Raise
8 Sets x 20 Reps
Dumbbell Lateral Raise
8 Sets x 20 Reps
Barbell Shrug
8 Sets x 20 Reps
V-Up
5 Sets x 20 Reps
