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kris gethin 8 week muscle building challange
Bulking
Intermediate
Machine strength
Plan Details
The kris gethin 8 week muscle building challange routine by jsweda is a 15 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
back & calves week 1
Est. 39 min
6 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Mon
back & calves week 2
Est. 37 min
5 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Mon
back and calves week 3
Est. 52 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Tue
chest and abs week 3
Est. 0 min
0 exercises
This day is empty
Tue
chest & abs week 2
Est. 38 min
5 exercises
Dumbbell Fly
3 Sets x 12 Reps
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Tue
chest & upper abs week 1
Est. 33 min
5 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Wed
legs week 3
Est. 0 min
0 exercises
This day is empty
Wed
legs week 2
Est. 79 min
4 exercises
Machine Leg Extension
9 Sets x 12 Reps
Hack Squat
9 Sets x 12 Reps
Smith Machine Squat
9 Sets x 12 Reps
Machine Seated Leg Curl
9 Sets x 12 Reps
Wed
legs week 1
Est. 33 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Thu
arms and calves week 3
Est. 0 min
0 exercises
This day is empty
Thu
arms & calves week 1
Est. 46 min
7 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Thu
arms & calves week 2
Est. 122 min
7 exercises
Cable Standing Curl
9 Sets x 12 Reps
Dumbbell Preacher Curl
9 Sets x 12 Reps
Dumbbell Hammer Curl
9 Sets x 12 Reps
seated triceps extension
9 Sets x 12 Reps
Barbell Tricep Extension (Supine)
9 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Calf Raise
9 Sets x 12 Reps
Fri
shoulders and abs week 3
Est. 0 min
0 exercises
This day is empty
Fri
shoulders & abs week 2
Est. 85 min
5 exercises
Cable Reverse Fly
9 Sets x 12 Reps
Dumbbell Bent-Over Raise
9 Sets x 12 Reps
Barbell Shoulder Press
9 Sets x 12 Reps
Weight Plate Front Raise
9 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Sat
shoulders & lower abs week 1
Est. 46 min
6 exercises
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Barbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Alternating Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
