Kris Gethin's 8-Week Hardcore Workout

The training program over the next 8 weeks will begin basic but fundamental to prime your connective tissue and neuromuscular pathways for the coming weeks. The workouts will be extremely intense but it doesn’t matter if you are a beginner, female, advance, young, male or old; you will apply the intensity and lift a weight that’s comfortable for you and allows you to reach failure.

The training split for the next 8 weeks doesn’t change; you will hit these muscle groups as follows:

Monday: Quads, Calves & Lower Abs
Tuesday: Chest & Shoulders
Wednesday: Arms
Thursday: Lower Back, Hamstrings & Upper Abs
Friday: Upper Back & Calves
Saturday: Active Rest Day
Sunday: Active Rest Day


The type of workouts you do from one week to the next will change dramatically. Some weeks you will be using resistance bands, other weeks you will be focusing exclusively on unilateral exercises for the most isolated form of training possible. Of course, it goes without saying that my infamous DTPXtreme principles will also factor into the plan.

You will be performing cardio twice per day, every day. The duration will increase weekly to ensure consistent progression and adaptation. It’s essential that you do not perform both the AM and PM cardio sessions together–they must be split up with at least 6 hours between in order to double-spike the metabolism and increase muscle protein synthesis (MPS).


You’ll be focusing on more than just grueling workouts on the gym floor—you’ll also have to do your daily cardio for the next eight weeks. Cardio will be done twice per day; one session performed in the morning and one session performed in the evening. You CANNOT combine both cardio sessions into one prolonged session—they absolutely must be split up! Your cardio sessions will increase in length as the weeks go on, to have the maximal fat burning effect. Below, I’ve listed a sample cardio routine for guidance:

Week 1: 20 minutes AM/PM
Week 2: 25 minutes AM/PM
Week 3: 30 minutes AM/PM
Week 4: 35 minutes AM/PM
Week 5: 40 minutes AM/PM
Week 6: 45 minutes AM/PM
Week 7: 50 minutes AM/PM
Week 8: 55 minutes AM/PM

Every week you’ll be adding an additional 10 minutes to your cardio session each day to kick your metabolism into overdrive and burn as much body fat as possible. I won’t lie—this is going to be tough, and you will find cardio to be a monotonous task at times, but you’re going to have to suck it up if you want to reach your goal. To keep your cardio sessions feeling fresh, vary the machines you’re using from day to day. For example, use the StairMaster for cardio one day, then consider heading outdoors for a light jog the next day, or jump on the bike.

This cardio program is designed to be low impact, so avoid doing things like sprints. The goal is to get your heart rate up to about 65–70% of your maximum heart rate (MHR) and stay in that range for the duration of the workout.

For years I’ve recommended that you perform non-fasted cardio, and this program is no different. So if you’re doing cardio first thing in the morning, be sure to eat breakfast before heading to the gym.

Start the program now! M&F and Kaged Muscle teamed up to give you a preview of Kris Gethin’s 8-Week Hardcore Workout.

Click “NEXT” to get Week 1 of Kris Gethin’s hardcore workout

Kris Gethin Hack Squat

DAY 1: Quads, Lower Abs & Calves

It’s day one and I’m up at around 5:30 a.m., ready to get my breakfast down and head to the gym for my first cardio session of the day. But first, I need to tell you what my weight was this morning…I was sitting at 224.6 lbs. What are you weighing in at? Let’s see where we end up in 8 weeks’ time.

When you’re driving to the gym, try and listen to some hard hitting music or any type of music that gets your head in the right state of mind so you’ll be ready to attack the weights with maximum effort. I like to listen to music like Korn on my way to the gym as I imagine taking myself through sets of my upcoming workout with crazy intensity. Let me know what music you guys listen to. I’m always looking for new tracks.

Everybody has the same opportunity to start this program, just as we all have our own obstacles to deal with. The real difference lies within your own action, and this depends on how committed you are to your goals. On the first day, you’re bound to be motivated, but I need you to carry that on through this whole transformation. Tag me on your socials with #HardcoreTrainer2 and let me know where you are at so I can hold you accountable. 

Today we’re crushing quads, lower abs and calves. Let’s have it!

Click “Next” for Day 2

Kris Gethin Dumbbell Floor Press

Day 2: Chest & Shoulders

This morning I’m heading to Dr. Watson’s practice where I’m going to go through some extensive testing to see where I’m physically at right now. This is important to me because I want to demonstrate to you how going through a transformation can affect all areas of your life for the better.

Today I had the following readings taken and here are the results:

  • Body Fat: 19%
  • VO2 Max: Above Average
  • Anaerobic Threshold: Excellent

These readings have given me a marker to improve upon going into this transformation—especially that body fat reading. Anyway, let’s hit our chest and shoulders hard today!

Kris Gethin's 8-Week Hardcore Trainer, Week 1, Day 2

Click “Next” for Day 3

Kris Gethin Standing Alternating Cable Curl

Day 3: Arms

Already the days are flying by! You will find this happens and you start to see that every day really counts. Today I want to quickly bring up the choice of cardio for this program, which is of course low-impact cardio rather than something like high-intensity intervals. While in a calorie deficit, where you’re more prone to stress, cortisol, catabolism and lower anabolic hormone production, I don’t want to introduce another form of stress.

Low-impact cardio is a great way of burning my way through the calories without adding too much stress so I can burn body fat and not muscle. What low-impact cardio machines do you prefer? Tag me on your socials with #HardcoreTrainer2 and let me know!

Now let’s go and hammer arms!

Kris Gethin's 8-Week Hardcore Trainer, Week 1, Day 3

Click “Next” for Day 4

Kris Gethin Hamstring Curl

Day 4: Lower Back, Hamstrings & Upper Abs

After today’s first cardio session, I noticed just how much I was sweating, which is why it’s so important to stay hydrated. Drinking enough water is one thing, but making sure you add your HYDRA-CHARGE to it is just as important to get those five different electrolytes in there. You will also want to add a little bit of sea salt to your meals to keep your sodium and aldosterone levels happy.

Right now, it’s time to crush lower back, hamstrings and upper abs.

Kris Gethin's 8-Week Hardcore Trainer, Week 1, Day 4

Click “Next” for Day 5

Kris Gethin Lat Rope Pulldown

Day 5: Upper Back & Calves

Before my workout today, I’ll be having my cryotherapy and back alignment done as part of my weekly ritual to stay healthy. You’ve got to be willing to invest in your well-being out of the gym so that you progress within it. Ever since I adopted these new habits, my recovery has improved a lot. What forms of physical therapy do you use regularly? Tag me on your socials with #HardcoreTrainer2 and let me know!

One thing I’m already noticing in this transformation, which you will as well, is the instant growth in appetite. This is a good thing because it shows that the diet is stimulating my metabolism, as it should, which is why I’m hungry. Embrace it!

Let’s crush back and calves.

Kris Gethin's 8-Week Hardcore Trainer, Week 1, Day 5

Click “Next” for Day 6

Day 6: Active Rest Day

Today is the first active recovery day of the program. I watched KAGED MUSCLE athlete Jesse Norris compete in a local strongman competition which, of course, he won. Jesse is the world’s strongest pound-for-pound powerlifter and just an incredible all-around athlete. Besides this, I’ve taken some time out to relax with friends while remaining in control of my diet, not allowing others around me to influence what I eat. This is something you’re going to need to do as well throughout this trainer because there will always be temptation and excuses; don’t succumb to them! Don’t see weekends as a time where it all stops because your meals, supplements and hydration always need to remain at the forefront of your mind.

Relaxation is actually a very important part of a healthy lifestyle because it helps lower your cortisol levels, which is your stress hormone. Having chronically elevated cortisol levels can make you more vulnerable to serious illnesses like cancer and heart problems. Cortisol can also catabolize muscle tissue and make losing fat a lot harder, so always make time to relax.

Other than your 2 cardio sessions today, relax. What relaxing activities do you have planned for today? Tag me on your socials with #HardcoreTrainer2 and let me know!

Click “Next” for Day 7

Day 7: Active Rest Day

A week goes by fast! A point I need to bring up is that anybody can start this program, but very few will actually see it through all the way to the end. You need to make sure that you are equally as committed to this program today as you were on day 1. Time will pass you by quickly and you’ll only live to regret any inaction that you justify at the end.

As it’s another active rest day, I got my first cardio session done early, and then headed out to do some wakeboarding with friends in the sun! Don’t let this trainer be a reason to become reclusive. You can balance the results you want with being sociable as long as you control your environment. Today I packed all of my meals and my KAGED MUSCLE supplements so that I stay on track while having a great time out on the boat. You need to do the same!

Enjoy your day off because you’ll need the energy for the leg session I’ve got planned for you.

Get weeks 2-8 of Kris Gethin’s 8-WEEK Hardcore Workout at

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This content is supplied and sponsored by Kaged Muscle. The information provided is for informational purposes only and is not intended as a substitute for advice from your physician or other healthcare professional. Consult with a health-care professional before starting any diet/nutrition, exercise, or supplementation program.