Quads, Lower Abs & Calves Workout | Day 22 | Kris Gethin's 8-Week Hardcore Training Program


You’re officially at the start of the halfway point, and about to embrace unilateral training for an entire week. Refocus and get to it!
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It’s judgment day again! Last Monday, I weighed in at 217.8 pounds, and this morning, I’ve come in at 215.6 pounds. That’s a very pleasing drop this far into the transformation. Now it’s time for some minor tweaks. The ratios in your nutrition plan will stay the same as they were at the beginning of this program, but having said that, you’ll have to make some minor adjustments. Since you weigh less, your portions have to decrease to reflect the change.

Now that we’re officially halfway through this groundbreaking program, it’s time to refocus. You might be feeling tired, as am I, but now is not the time to start feeling sorry for yourself. This is where the results start to come, so persevere in the face of sacrifice!

To mix things up further for Week 4, we’re going to do everything unilaterally. This means every set isolates one side of your body, whether that’s your biceps, lat, or quads. The principle is to forge a better mind-muscle connection, burn more calories, and shock the system. We’re upping cardio to 35 minutes per session now to increase the energy deficit further and to avoid our metabolism becoming complacent. Also, don’t forget you still need to get your 150 twists done every day to keep your waist coming in as you rid yourself of the fat.

| Workout |
1. Morning Cardio – 35 Minutes
2. Single-leg leg extension – 5 sets of 15,15,15,12,6 reps per leg. For the first three sets, reduce the weight with each successive set. For the last two sets, increase the weight with each successive set. No rest between sets; just alternate right/continuously.
3. Single-leg press – 5 sets of 15,15,15,12,6 reps per leg. For the first three sets, reduce the weight with each successive set. For the last two sets, increase the weight with each successive set. Rest 60 sec.
4. Single-leg hack squat – 5 sets of 10 reps per leg, no rest. Perform 10 reps using the right leg, then immediately switch to your left leg and do 10 reps. Reduce the weight and complete another 10 reps for each leg. Continue to reduce the weight for each set until you’ve completed a total of 50 reps per leg.
5. Smith machine lunge – 5 sets of 10 reps per leg, no rest. Perform 10 reps using the right leg, then immediately switch to your left leg and do 10 reps. Reduce the weight and complete another 10 reps for each leg. Continue to reduce the weight for each set until you’ve completed a total of 50 reps per leg.
6. Seated single-leg calf raise – 5 sets of 20 reps per leg, no rest. Perform 20 reps using the right leg, then switch to your left leg and do 20 reps. Reduce the weight and complete another 20 reps for each leg. Continue to reduce the weight for each successive set until you’ve completed a total of 100 reps per leg.
7. Circuit: 3 rounds, rest 30 sec. between rounds
Alternating single-leg hanging leg raise – 10 reps each leg, alternating legs each rep. Use ab straps if possible
Alternating single-leg lying leg raise – 10 reps each leg, alternating legs each rep.
Alternating exercise ball knee tucks – 10 reps each leg
8. Evening cardio – 35 minutes.

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