KG 12 week trainer

[Vawn]

It's been several years, but I had good results with this program. I don't buy half of what Kris Gethin preaches (neither does he judging by the number of times he contradicts himself), but the program is motivational and does work, as long as you know enough to ignore the B.S. he often spews.

[Vawn]

Week 1
Weight - 188

Monday - Legs
(Morning) - Walking - 20 minutes

Leg Press - 270x12 (w), 360x15, 450x12, 540x8
Seated Leg Curls - 70x12 (w), 100x15, 115x12
Lying Leg Curls - 95x12, 100x12, 105x12
Leg Extensions - 85x12 (w), 115x15, 130x15, 145x15
Hack Squats - 0x12 (w), 90x12, 140x12, 160x12

Treadmill Walking - 20 minutes


Tuesday - Chest/Triceps
(Morning) Walking - 20 minutes

Flat DB Bench - 45x12 (w), 55x12 (w), 75x10, 80x6
Standing Cable Flyes - 30x15, 37x10
Straight Arm Pullover - 40x12, 50x12

Rope Pushdowns - 27.5x12 (w), 50x15, 55x12, 57.5x8
Skullcrushers - 70x12, 70x10, 70x8
Seated Overhead DB Extensions - 40x15, 50x12, 55x12

Elliptical - 20 minutes

[Vawn]

Day 3, Wednesday - Back/Biceps
Hammer-grip Cable Pulldowns - 75x12 (w), 95x12, 110x12, 120x12
Barbell Rows - 115x10, 135x12, 145x10
Hyperextensions - 0x12 (w), 25x12, 35x12
Straight-arm Pulldowns - 12.5x10, 17.5x10, 20x10, 22.5x10, 25x10, 27.5x10, 30x10

Single-arm Cable Curls - 10x15 (w), 15x15, 20x15, 25x15
Standing DB Curls - 25x10, 30x10, 30x10
Standing Cable Rope Hammer Curls - 22.5x15, 25x15, 27.5x15

Treadmill Walking - 20 minutes

Day 4, Thursday - off
Walking - 20 minutes
Treadmill - 30 minutes

[Vawn]

Day 5, Friday - Shoulders/Calves/Abs
Seated Military Press - 45x10 (w), 95x12, 105x10, 110x10
Standing Side Laterals - 15x15, 20x15, 25x12
DB Upright Rows - 17.5x12, 20x12, 22.5x12
Reverse Machine Flyes - 65x7, 70x7, 75x7, 80x7, 85x7, 90x7, 95x7

Treadmill Walking - 20 minutes

(Afternoon) Walking - 20 minutes

[Vawn]

Day 6, Saturday - Legs
Superset
Leg Extensions - 60x30, 70x30
Seated Leg Curls - 60x20, 70x20

Superset
Barbell Lunges - 45x20, 45x20, 45x20
Lying Leg Curls - 70x20, 75x20, 80x20

Squat Leg Press - 90x50, 140x50, 140x50

Superset
Leg Extensions - 78x30
Seated Leg Curls - 75x20

Walking - 20 minutes


Day 7, Sunday - Calves/Abs
Walking - 20 minutes

Superset
Sit-ups - 10, 10, 10
Seated Calf Raises - 90x10, 100x10, 110x10

Standing Calf Raises - 90x10, 95x10, 100x10

Treadmill Walking - 20 minutes

[Vawn]

Week 2
184 lbs (-3)

Day 8, Monday - Chest/Triceps
Flat DB Bench - 45x10 (w), 55x10 (w), 80x8, 80x8
Flat DB Flyes - 30x10, 40x10, 45x10
Cable Crossovers - 37x10, 40x10, [40×10 + 30x10]
Roc-it Machine Flyes - 60x10, 67x10, [67×8 + 46x10]

Tricep Pushdowns - 32.5x10 (w), 50x12, 60x12, [70×10 + 50x10]
Standing Cable Kickbacks - 10x10, 15x10, [20×10 + 15×10]

Giant Set
Skullcrushers (Behind head) - 25x7, 35x7
Skullcrushers (Forehead) - 25x7, 35x7
Rockers - 25x7, 35x7

Walking - 20 minutes

Calories 2162 (45/29/26)


Day 9, Tuesday - Shoulders
Walking - 20 minutes

Seated Barbell Military Press - 45x10 (w), 105x8, 115x8, 120x8

Superset
Standing Side Laterals - 20x15, 22.5x15, 25x15
Behind-back Side Laterals - 5x15, 7.5x15

Seated Machine Shoulder Press - 140x10, 160x10, [170×10 + 110x10]
DB Shrugs - 45x20, 55x20, 60x15
Machine Reverse Flyes - 3x10, 7x10, 7x10, 10x10, 13x10, 13x10, 13x10

Walking - 20 minutes

[Vawn]

Day 10, Wednesday - Back/Biceps
Walking - 20 minutes

Hammer-grip Cable Pulldowns - 75x12 (w), 120x10, 130x10, 140x10
Roc-it Cable Pulldowns - 126x10, 136x10, 146x8
Single-arm DB Rows - 35x10, 40x10, 45x10
Rack Pulls - 95x15, 115x15, 135x15

Standing DB Hammer Curls - 12.5x20, 15x20, 17.5x20
Machine Preacher Curls - 70x15, 75x15, 80x12
Standing EZ Bar Curls - 55x10, 65x8, 65x8

Treadmill Walking - 20 minutes

Day 11, Thursday - off
Walking - 20 minutes

Treadmill Walking - 30 minutes

[Vawn]

Day 12, Friday - Legs
Superset
Leg Extensions - 85x12 (w), 145x15, 150x15, 155x15
Partial Leg Extensions - 145x15, 150x15, 155x15
Lying Leg Curls - 80x10 (w), 100x15, 105x15, 110x15

Superset
Hack Squats - 0x50, 0x50, 0x50, 0x50
Standing Cable Leg Curls - 10x20, 15x20, 20x20, 25x20

I don't have a regular hacksquat machine, so I'm using a more upright squat machine. Even with no additional weight from the base machine, fifty reps sucks and I had to use rest/pause to get the reps. The biggest issue seems to be cardiovascular.

Elliptical - 20 minutes

Day 13, Saturday - Calves/Abs
Standing Calf Raises - 100x15, 105x15, 110x15
Calf Raise on Hacksquat - 90x15 (w), 140x15, 190x15, 240x15

Sorry Kris. I'm not asking some random person to climb on my back to do Donkey Calf Raises. I did a similar movement on the hacksquat machine.

Hanging Leg Raises - 10, 10, 10

Treadmill Walking - 20 minutes

Day 14, Sunday - off
Treadmill Walking - 30 minutes

[Vawn]

Week 3
Weight - 185 lbs

I had a poor nutrition weekend with cheat meals. Gotta refocus. Also, I need to commit to drinking a gallon of water daily.

Day 15, Monday - Chest/Triceps
Walking - 20 minutes

Flat DB Bench - 50x10 (w), 60x10 (w), 85x8, 85x6
DB Pullovers - 55x12, 60x12, 60x12
Incline DB Flyes - 40x12, 45x12, [50×10 +30×10]

Bent-over Rope Extensions - 22.5x15 (w), 27.5x15, 37.5x15, 50x15
Dips - 12, 12, 10
Lying DB Extensions - 22.5x10, 22.5x10, 22.5x10
Bench Dips - 15, 15, 15

Twists - 50, 50, 50
Treadmill Walking - 20 minutes

Calories - 1911 (44/35/21)

Day 16, Tuesday - Back/Biceps
Walking - 20 minutes

Hammer-grip Cable Pulldowns - 75x12 (w), 140x12, 140x12, 140x10
Widegrip Cable Pulldowns - 100x15, 105x15, 110x12
2-Arm DB Rows - 30x15, 35x15, 40x15
Hammer-grip Pull-ups- 5, 5, 3

Seated DB Curls - 20x12, 20x12, 20x12
Preacher EZ Bar Curls - 35x14, 45x14, 50x12
Arm Curl Machine - 35x15, 45x15, 50x15

Twists - 50, 50, 50
Treadmill Walking - 20 minutes

Calories - 2078 (40/36/24)

[Vawn]

Day 17, Wednesday - off
Treadmill Walking - 40 minutes

Calories - 1792 (46/30/24)


Day 18, Thursday - off
Walking - 40 minutes

Calories - 1991 (50/24/26)

[Vawn]

Day 19, Friday - Shoulders/Calves
Weight - 184
Walking - 20 minutes

Superset
Standing DB Side Laterals - 25x15, 25x15, 25x15
Standing DB Front Raises - 10x15, 12.5x15

Machine Shoulder Press - 140x15, 150x15, 160x15
Bent-over Side Laterals - 7.5x10, 10x10, 12.5x10, 15x10, 17.5x10, 20x10, 20x10

Standing Calf Raises - 80x20, 85x20, 90x20, 90x20, 90x20

Treadmill Walking - 20 minutes

Calories - 2121 (49/29/22)


Day 20, Saturday - Legs
Leg Extensions - 75x10 (w), 120x10 (w), 150-60x100 (multi dropsets)
Leg Press - 90x30, 180x30, 230x20+10
Lying Leg Curls - 90x20, 95x20, 100x20
Squat Press - 90x30, 180x30, 270x20

Walking - 20 minutes

[Vawn]

Day 21, Sunday - off
Treadmill Walking - 20 minutes


Week 4
Weight - 185 lbs

I've been doing well on my nutrition during the week, but losing focus on the weekend. I'll dial in more.

Day 22, Monday - Chest/Triceps
Walking - 20 minutes

Flat DB Bench - 50x10 (w), 60x10 (w), 85x8, 85x8
Incline DB Flyes - 45x12, 50x12, [50×10 +35×10]
Rope Pushdowns - 32.5x12 (w), 55x12, 55x12, 55x12

Twists - 50, 50, 50
Treadmill Walking - 20 minutes

Calories - 2275 (44/29/27)

Day 22, Tuesday - Back/Biceps
Front Pulldowns - 90x12 (w), 120x12, 130x12, 140x10
Barbell Rows - 145x12, 145x12, 145x12
Seated Machine Rows - 90x12 (w), 140x12, 160x12
Hammer-grip Cable Pulldowns - 140x12, 145x8, 145x6

Machine Bicep Curls - 65x10 (w), [85×10+55×10+35×10], [90×10+60×10+40×10], [95×10+65×10+40×10], [100×8+70×10+45×10]
Standing EZ Bar Curls - [65×10+45×10+35×10], [65×9+45×8+35×10], [65×7+45×7+35×10], [55x6+45×6+35×8]

Twists - 50, 50, 50
Treadmill Intervals - [3% incline, 3.5/4.1/6.0] 20 minutes

[Vawn]

Day 23, Wednesday - Shoulders
Standing Side Laterals - 15x12 (w), [25×12+35×10(partial reps), 25×12+35 (pr), 25×12+35×6 (pr)]
Seated DB Military Press - 30×12(w), [45×12+30×12], [50×10+35×8], [50×8+35×7]
Reverse Machine Flyes - [100×12+100×15 (pr)]

Twists - 50, 50, 50
Treadmill Intervals - 20 minutes, [3 inc - 3.5/4.1/6.2]

Walking - 20 minutes


Day 24, Thursday - Chest
Walking - 20 minutes

Roc-it Machine Flyes - 7x10 (w), [10×12+7×12+4×12], [11×12+8×12+5×12], [11×10+8×10+5×12]
Machine Cable Press - 30x10 (w), [42.5×10+30×12+20×12], [42.5×12+30×12+20×12], [45×12+32.5×12+22.5×12]
Incline DB Flyes - [40×12+30×12+20×12], [45×10+30×10+20×10], [45×8+30×8+20×10]

Twists - 50, 50, 50
Treadmill Intervals - 20 minutes, [3 inc - 3.5/4.1/6.2]

Calories -

[Vawn]

[Day 25, Friday - off
Walking - 20 minutes


Day 27, Saturday - Legs
Superset
Leg Press - 90x15 (w), [90×20+20+20+25], [140×20+20+20+25]
Barbell Squats - 45×20, 90x20

Superset
Roc-it Leg Extensions - [10x15+7×15+4×15], [11×15+8×15+5×15], [12×15+9×15+6×15]
Partial Leg Extensions - 10×20, 11×20, 12×20

[Vawn]

Day 28, Sunday - off
Treadmill Walking - 30 minutes


Week 5
Day 29, Monday - Chest/Triceps
Barbell Bench - 115x12 (w), 135x12 (w), 165x8, 175x8
Incline DB Bench - 45x12 (w), 55x12, 60x10, [60×8+45×8+30×10]
Machine Pec Flyes - [130×10+100×10], [145×8+115×8], [145×8+115×8]

Rope Cable Pushdowns - 32.5x12 (w), [55x12+40×12], [57.5×8+42.5×10], [57.5×6+42.5×6]
Bent-over Cable Extensions - [50x10+35×10], [50×10+35×10], [50×8+35×8]

Twists - 50, 50, 50
Treadmill Walking - 20 minutes


Day 30, Tuesday - Shoulders
Seated Smith Military Press - 0x15 (w), 50x12 (w), 70x12, 80x12, 90x10, 90x10, [90×10+50×12]
Machine Side Laterals - [80×12+50×12], [85×12+55×12], [90×10+60×10]
Barbell Shrugs - 115x15, 135x15, 135x15

Twists - 50, 50, 50

[Vawn]

Day 31, Wednesday - off
Treadmill Walking - 30 minutes
Walking - 20 minutes


Day 32, Thursday - Legs
Lying Leg Curls - 80x12 (w), [110x12+80×12], [115×12+85×12], [115×12+85×12], [115×8+85×8]
Super Squat Leg Press - 270x20,

Walking - 20 minutes


Day 33, Friday - Back
Walking - 15 minutes

Giant set
Chin-ups - 8, 8, 6
Widegrip Pulldowns - 110×12, 115x12, 120×12
Seated Cable Rows - [65×8+50×10], [65×8+50×10], [65×8+50×10]

Barbell Rows - 135x12, 145x12, 150x10

[Vawn]

Day 34, Saturday - Legs/Biceps
I had to cut both my leg day and back/Biceps days short due to sick kid issues, so I'm making up the rest today.

Leg Extensions - 105x10 (w), 135x10 (w), [150×20+120×20+90×20], [150×20+120×10+5+5,90×10+5+5], [150×20+130×15+5,90×10+5+5]

Superset
Seated Leg Curls - 90×10 (w), [100×15+70×15],
[105×15+75×15], [110×15+80×15]
Standing Calf Raises - 90×10 (w), [130×15+90×15], [130×15+90×15], [130×15+90×15]

Standing DB Curls - 20×10 (w), 25×12, 30×8, 35×6
Side Cable Curls - [25×8+20×8], [27.5×8+20×8], [30×6+20×8]

Standing Cable Curls - [22.5×20+17.5×20], [27.5×20+17.5×20], [30×20+20×10]

[Vawn]

Day 35, Sunday - off
Walking - 30 minutes


Week 6

Day 36, Monday - Shoulders/Calves
Walking - 15 minutes

Superset
Standing Side Laterals - [25×12+20×12+12.5×12], [25×12+20×10+12.5×10], [25×12+20×10+12.5×10]
Plate Raises - 25x8 (w), 25×12, 25×12, 25×12

Superset
DB Military Press - [35×12+30×12+25×12], [40×12+30×10+20×10], [45×8+30×8+25×6]
Seated Rear Raises - 10×12, 10×12, 12.5×12

DB Shrugs - 60×12, 65×12, 70×10

Superset
Standing Calf Raises - 100×12
Rotary Calf Machine - [150×10+110×12+70×12]

Workout got cut short again. I'll redo calves on a cardio day.


Day 37, Tuesday - off
Treadmill Walking - 30 minutes

[Vawn]

Day 38, Wednesday - off
Treadmill Walking - 40 minutes


Day 39, Thursday - Chest/Triceps
Walking - 20 minutes

DB Bench - 45x10 (w), 60x10 (w), 90x5, 90x5
Decline Barbell Bench - 135x10, 145x10, 155x10
Pec Flyes - 145x10, [155×10+125×10]
Cable Crossovers - 40x12, 40x12, [40×10+30×10]

Skullcrushers - 55x15, 65x15, 75x10
Seated DB Extensions - 55x12, 60x12, 60x10

Walking - 20 minutes

[Vawn]

Day 40, Friday - Legs
Walking - 20 minutes

Leg Press - 230x25, 250x25, 270x25
Squats - 115x10, 135x10, 145x10

Superset
Seated Leg Curls - 75x20, 80x20, 85x20
Lying Leg Curls - 90x20, 90x10+5+5, 90x15+5

Roc-it Leg Extensions - [5×20 + 7×10 + 10×5]

Twists - 50, 50, 50
Treadmill Walking - 20 minutes


Day 41, Saturday - Back/Biceps
Front Pulldowns - 90x12 (w), 140x10, 145x10, 150x10
Single Arm DB Rows - 40x15, 45x15, 50x12
Bent-over Barbell Rows - 135x15, 135x15, 135x15
Hammer-grip Cable Pulldowns - 130x15, 130x12, 130x10

Preacher EZ Bar Curls - 45x10 (w), 65x12, 70x10, 70x6
Concentration Curls - 20x12, 25x10, 25x9
Machine Curls - 45x10, 55x10, 65x10, 70x10, 75x10, 80x10, 80x10

[Vawn]

Day 42, Sunday - off

Week 7
Day 43, Monday - Shoulders/Calves/Abs
Walking - 20 minutes

Seated DB Military Press - 30x12 (w), 50x12, 55x12
Standing DB Side Laterals - 15x12 (w), 25x15, 30x12, 30x10
Standing Front DB Raises - 15x12, 15x12, 15x12
Standing Cable Side Raises - 7x15, 10x15, 13x10
DB Upright Rows - 22.5x10, 10, 10, 10, 10, 10, 10

Superset
Calf Press on Leg Press - 180x20, 230x20, 230x20
Crunch - 20, 20, 20


Day 44, Tuesday - off
Walking - 20 minutes

Treadmill Walking - 30 minutes

[Vawn]

Day 45, Wednesday - Chest/Triceps
Incline DB Flyes - 35x12 (w), 40x10 (w), 50x12, 55x10
Machine Bench - 90x12 (w), 110x (w), 125x15, 145x15, 150x15, 155x15

Triceps Press Machine - 50x12 (w), 80x15 (w), 100x15, 120x15, 130x15, 135x15
Rope Triceps Pushdowns - 42.5x12 (w), 52.5x12, 55x12

Treadmill Walking - 20 minutes

[Cantplankwell]

Nice consistent effort and good reporting going on in here.

Is fat loss still your main effort?

[Vawn]

It was, but my diet has been hit and miss. I've been gaining strength/stamina, but minimal fat loss because of it.

Well..... I see that the site now charges for these plans. So, I guess I'm done following this program. Honestly, not too big on Kris Gethin anyway, so it's time to move on.