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Matthew King
Matthew King

Build Lean Muscle and Burn Fat in 12 Weeks with Kris Gethin's Free Program


Kris Gethin 12 Week Program PDF Free Download




If you are looking for a proven way to build lean muscle mass, lose body fat, and improve your fitness level in just 12 weeks, then you might be interested in downloading Kris Gethin's 12 Week Program PDF for free. This is a comprehensive and challenging workout program that has helped thousands of people transform their physiques and achieve their goals. In this article, we will give you an overview of what this program is all about, how it works, what you need to follow it, and how you can download it for free.




kris gethin 12 week program pdf free download


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What is the Kris Gethin 12 Week Program?




The Kris Gethin 12 Week Program is a muscle-building and fat-burning workout program that was created by Kris Gethin, a renowned fitness expert, personal trainer, author, and CEO of Kaged Supplements. The program is designed for both men and women who want to achieve a leaner, more muscular, and more fit physique in a short period of time.


Who is Kris Gethin?




Kris Gethin is one of the most respected names in the fitness industry. He has over 20 years of experience in training himself and others, as well as writing books, articles, and programs on fitness, nutrition, and supplementation. He has been voted as the world's best personal trainer and fitness expert by several platforms, including the PT Academy and Bodybuilding.com. He is also the founder and CEO of Kaged Supplements, a premium supplement brand that offers high-quality products for athletes and fitness enthusiasts.


What are the benefits of the program?




The Kris Gethin 12 Week Program offers many benefits for anyone who follows it diligently and consistently. Some of the main benefits are:



  • Lean muscle gain: The program will help you build lean muscle mass by stimulating your muscle fibers with various types of training, such as high-intensity, high-volume, low-rep, high-rep, etc. The program will also help you increase your strength and endurance by progressively increasing the intensity and difficulty of the workouts.



  • Fat loss: The program will help you burn body fat by creating a calorie deficit through a combination of training, nutrition, and cardio. The program will also help you boost your metabolism and fat-burning hormones by using techniques such as drop sets, supersets, giant sets, etc.



  • Improved fitness: The program will help you improve your cardiovascular fitness, muscular endurance, flexibility, mobility, and overall health by incorporating different modes of cardio, such as HIIT, LISS, Tabata, etc. The program will also help you prevent injuries and improve your recovery by including warm-ups, cool-downs, stretching, foam rolling, etc.



How does the program work?




The Kris Gethin 12 Week Program works by following three main principles: intensity, variety, and progression. These principles ensure that you are constantly challenging your body and avoiding plateaus. The program also works by using four different phases that each have a specific goal and focus.


The principles of the program




The three principles that guide the program are:



  • Intensity: This means that you have to train with maximum effort and focus on every workout. You have to push yourself beyond your comfort zone and give your best on every set and rep. You have to use techniques such as forced reps, rest-pause, negatives, etc. to increase the intensity of your workouts.



  • Variety: This means that you have to change your workouts frequently to keep your body guessing and adapting. You have to use different types of training methods, exercises, rep ranges, rest periods, etc. to stimulate your muscles from different angles and with different stimuli.



  • Progression: This means that you have to increase the difficulty of your workouts over time to keep making progress. You have to increase the weight, reps, sets, or intensity of your workouts every week or every session. You have to track your performance and results and make adjustments accordingly.



The methods of the program




The program uses various types of training methods that are proven to be effective for building muscle and burning fat. Some of the methods that are used in the program are:



  • Y3T: This is a training method that was developed by Neil Hill, a famous bodybuilding coach. It stands for Yoda 3 Training, and it involves changing the rep range every week. The first week is low-rep (6-10), the second week is medium-rep (12-16), and the third week is high-rep (20-30). This way, you target different types of muscle fibers and induce different adaptations.



  • DTP: This is a training method that was created by Kris Gethin himself. It stands for Dramatic Transformation Principle, and it involves performing 10 sets of an exercise with varying rep ranges and rest periods. The first set is 50 reps with 45 seconds rest, the second set is 40 reps with 40 seconds rest, and so on until the last set is 10 reps with 10 seconds rest. Then you reverse the order and do another 10 sets from 10 reps to 50 reps. This way, you create a huge metabolic stress and pump in your muscles.



  • FST-7: This is a training method that was invented by Hany Rambod, another famous bodybuilding coach. It stands for Fascia Stretch Training 7, and it involves performing 7 sets of an isolation exercise with minimal rest (30 seconds or less) at the end of a workout. The goal is to stretch the fascia (the connective tissue that surrounds the muscles) and allow more blood and nutrients to enter the muscles.



The phases of the program




The program consists of four phases that each last for three weeks. Each phase has a different goal and focus:



  • Phase 1: Foundation - The goal of this phase is to build a solid foundation of strength and muscle mass by using low-rep training and heavy weights. You will also start to introduce some cardio and nutrition changes to prepare your body for the next phases.



  • Phase 2: Volume - The goal of this phase is to increase the volume and intensity of your workouts by using medium-rep training and moderate weights. You will also increase your cardio frequency and duration and adjust your nutrition to create a calorie deficit and burn more fat.



  • Phase 3: Intensity - The goal of this phase is to maximize the intensity and density of your workouts by using high-rep training and light weights. You will also use advanced techniques such as drop sets, supersets, giant sets, etc. to create a huge metabolic stress and pump in your muscles. You will also increase your cardio intensity and variety and lower your calorie intake to get leaner and more defined.



  • Phase 4: Peak - The goal of this phase is to peak your physique and performance by using a mix of low-rep, medium-rep, and high-rep training and varying weights. You will also use different modes of cardio, such as HIIT, LISS, Tabata, etc. to optimize your fat-burning and fitness. You will also fine-tune your nutrition and supplementation to achieve the best possible results.



What do you need to follow the program?




To follow the Kris Gethin 12 Week Program successfully, you need to have some basic requirements and follow some general recommendations. These are:


Equipment




The program requires access to a well-equipped gym that has the following equipment:



  • Barbells and dumbbells



  • Bench press, incline press, decline press



  • Squat rack, leg press, leg extension, leg curl



  • Cable machine, pulldown machine, row machine



  • Smith machine, hack squat machine



  • Dip station, pull-up bar



  • Pec deck, fly machine



  • Curl bar, preacher curl



  • Tricep pushdown, overhead extension



  • Lateral raise machine, rear delt machine



  • Ab crunch machine, hanging leg raise



  • Treadmill, bike, elliptical, rower



If you don't have access to some of these equipment, you can substitute them with similar exercises that target the same muscle groups.


Nutrition




The program follows a simple but effective nutrition plan that is based on these guidelines:



  • Eat 5-6 meals per day, spaced 2-3 hours apart.



  • Eat 1 gram of protein per pound of body weight per day.



  • Eat 1.5-2 grams of carbohydrates per pound of body weight per day.



  • Eat 0.5 grams of healthy fats per pound of body weight per day.



  • Drink at least 1 gallon of water per day.



  • Avoid processed foods, added sugars, alcohol, and junk food.



  • Eat mostly lean meats, eggs, fish, dairy, whole grains, fruits, vegetables, nuts, seeds, and oils.



  • Adjust your calorie intake according to your goal and phase. For example, if you want to lose fat faster in phase 3, you can lower your carbs and fats slightly.



You can use a calorie calculator (such as this one) to estimate your daily calorie needs based on your age, weight, height, sex, activity level, and goal. You can also use a food scale and a tracking app (such as this one) to measure and record your food intake and macros.


Supplements




The program recommends using some supplements that can help you optimize your performance and results. These supplements are not mandatory, but they can provide you with some extra benefits, such as energy, focus, recovery, muscle growth, etc. The supplements that are suggested in the program are:



  • Pre-workout: A supplement that you take before your workout to boost your energy, focus, pump, and endurance. The program recommends using Pre-Kaged by Kaged Supplements, which contains clinically dosed ingredients such as caffeine, citrulline, beta-alanine, creatine, etc.



  • Intra-workout: A supplement that you take during your workout to hydrate your body, replenish your electrolytes, and prevent muscle breakdown. The program recommends using In-Kaged by Kaged Supplements, which contains ingredients such as BCAAs, coconut water powder, L-carnitine, etc.



  • Post-workout: A supplement that you take after your workout to speed up your recovery, replenish your glycogen, and stimulate muscle growth. The program recommends using Re-Kaged by Kaged Supplements, which contains ingredients such as whey protein isolate, leucine, glutamine, creatine HCl, etc.



  • Protein: A supplement that you take throughout the day to meet your protein needs and support your muscle growth and repair. The program recommends using Kasein by Kaged Supplements, which is a slow-digesting protein that provides you with a sustained release of amino acids for up to 8 hours.



  • Multivitamin: A supplement that you take once a day to fill in any nutritional gaps and provide your body with essential vitamins and minerals. The program recommends using Multivitamin by Kaged Supplements, which contains a full spectrum of micronutrients that are bioavailable and effective.



  • Fish oil: A supplement that you take once or twice a day to provide your body with omega-3 fatty acids, which have anti-inflammatory, cardiovascular, cognitive, and joint health benefits. The program recommends using Omega-3 by Kaged Supplements, which contains high-quality fish oil that is purified and tested for purity and potency.



How to download the program for free?




If you are interested in downloading the Kris Gethin 12 Week Program PDF for free, you can follow these simple steps:


Step 1: Visit Kaged.com




The first step is to visit the official website of Kaged Supplements, where you can find the program and other products and content from Kris Gethin. You can use any browser or device to access the website.


Step 2: Sign up for a free account




The second step is to create a free account on Kaged.com by clicking on the "Sign Up" button on the top right corner of the website. You will need to enter your name, email address, password , and agree to the terms and conditions. You will also receive a confirmation email to verify your account.


Step 3: Go to 12 Week Lean Muscle Trainer page




The third step is to navigate to the page where you can find the program overview and videos. You can do this by clicking on the "Training" tab on the top menu of the website, and then selecting the "12 Week Lean Muscle Trainer" option. You will see a page with a video introduction and a list of all the videos for each day of the program.


Step 4: Click on Download PDF button




The fourth and final step is to download the PDF version of the program by clicking on the "Download PDF" button on the top right corner of the page. You will be able to save the PDF file to your device or print it out for your convenience. The PDF file contains all the information you need to follow the program, such as the workout schedule, exercises, sets, reps, rest periods, nutrition plan, supplement plan, tips, and more.


Conclusion




The Kris Gethin 12 Week Program is a powerful and effective workout program that can help you build lean muscle mass, lose body fat, and improve your fitness level in just 12 weeks. The program is based on proven principles, methods, and phases that will challenge your body and mind and deliver amazing results. The program also provides you with a simple but effective nutrition plan and supplement plan that will support your muscle growth and recovery. The best part is that you can download the PDF version of the program for free by following some easy steps on Kaged.com. If you are ready to transform your physique and achieve your goals, then don't hesitate to try out this program today.


FAQs




Here are some frequently asked questions and answers about the Kris Gethin 12 Week Program:



  • Q: How long are the workouts?



  • A: The workouts vary in length depending on the day and phase of the program. Generally, they range from 45 minutes to 90 minutes. Some days also include cardio sessions that can last from 15 minutes to 45 minutes.



  • Q: How many days per week do I have to train?



  • A: The program requires you to train six days per week, with one rest day. The rest day is usually on Sunday, but you can adjust it according to your schedule and preference.



  • Q: Can I modify or skip some exercises?



  • A: The program is designed to be followed as closely as possible for optimal results. However, if you have any injuries, limitations, or preferences, you can modify or skip some exercises as long as you target the same muscle groups and maintain the same intensity and volume. For example, if you can't do barbell squats, you can do leg presses instead.



  • Q: Can I follow a different nutrition plan or supplement plan?



  • A: The program provides you with a general nutrition plan and supplement plan that are suitable for most people and goals. However, if you have any specific dietary needs or preferences, you can follow a different nutrition plan or supplement plan as long as you meet your calorie and macro needs and support your muscle growth and recovery. For example, if you are vegan, you can use plant-based protein sources and supplements instead of animal-based ones.



  • Q: How can I track my progress and results?



  • A: The program encourages you to track your progress and results by using various methods, such as taking photos, measurements, body fat percentage tests , weight scales, performance logs, etc. You can also use a tracking app (such as this one) to record and monitor your data and progress. You should track your progress and results at least once a week to see how you are doing and make any necessary adjustments.



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