Training Overview | Kris Gethin's 8-Week Hardcore Training Program


The training program over the next eight weeks will start out basic but focused on the fundamentals, which will prime your connective tissue and neuromuscular pathways.
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As the weeks roll on, the workouts will become extremely intense. But it doesn’t matter if you are beginner or advanced, male or female, young or old; just apply the intensity and lift a weight that’s comfortable for you and allows you to reach failure at the right rep range.

The training split for the next 8 weeks doesn’t change. You’ll hit these muscle groups on the following days:

Day 1: Quads
Day 2: Chest & Shoulders
Day 3: Arms
Day 4: Hamstrings, Abs & Back
Day 5: Back & Calves

The type of workouts you do from one week to the next will change dramatically. Some weeks will require resistance bands, and other weeks will focus 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’ll be focusing on more than just grueling workouts on the gym floor, though. You’ll also have to do your daily cardio twice per day for the next 8 weeks: one session in the morning, and one session in the evening.

Do not 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 maximum fat-burning effect.

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 and modalities 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 percent 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 nonfasted 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.

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