Kris Gethin's 8-Week Plan
General
Intermediate
Machine strength
Plan Details
The Kris Gethin's 8-Week Plan 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 1 - Quads, Lower Abs & Calves
Est. 94 min
8 exercises
Hack Squat
3 Sets x 15 Reps
Machine Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Bodyweight Squat
2 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 100 Reps
Leg Raise
3 Sets x 100 Reps
Day 1
Cardio x2 (20-55min AM/PM)
Est. 140 min
3 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Day 2
Week 1 - Chest/Shoulders
Est. 69 min
11 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 3 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Upright Row (Supine)
3 Sets x 12 Reps
Cable Overhead Raise (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 3
Week 1 - Arms
Est. 70 min
13 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Push-Up (Close Hand)
1 Set
Bench Dip
1 Set
Barbell Preacher Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl (Supine)
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 4
Week 1 - Hamstrings/Abs & Back
Est. 32 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Decline Crunch
4 Sets
Cross Body Crunch
4 Sets
Day 5
Week 1 - Back/Calves
Est. 57 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Day 6
Rest Day
Est. 2 min
1 exercise
Walking
1 Set
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Week 2 - Quads, Lower Abs & Calves
Est. 45 min
8 exercises
Machine Leg Extension
3 Sets x 20,10,20 Reps
Machine Leg Press
5 Sets x 30,20,10,20,30 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 30,20,10,20,30 Reps
Leg Raise
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 20 Reps
Plank
3 Sets
Day 9
Week 2 - Chest & Shoulders
Est. 46 min
8 exercises
Machine Incline Chest Press
4 Sets x 20,15,10,10 Reps
Smith Machine Incline Bench Press
4 Sets x 20,15,10,10 Reps
Cable Incline Fly
4 Sets x 20,15,10,10 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
1 Set
Day 10
Week 2 - Arms
Est. 59 min
8 exercises
Barbell Overhead Tricep Extension
4 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15 Reps
Band Alternating Bicep Curl
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Seated Banded Biceps Curl
4 Sets x 15 Reps
Day 11
Week 2 - Lower Back, Hamstrings & Upper Abs
Est. 0 min
0 exercises
This day is empty
Day 12
Week 2 - Upper Back & Calves
Est. 0 min
0 exercises
This day is empty
Day 13
Active
Est. 0 min
0 exercises
This day is empty
Day 14
Active
Est. 0 min
0 exercises
This day is empty
