Kris Gethin 12 Week Program Pdf Free Downloadl
Kris Gethin 12 Week Program Pdf Free Downloadl
If you are looking for a free download of the Kris Gethin 12 Week Program Pdf, you might be disappointed. The program is not available as a pdf file, but as a series of daily videos and workouts that you can access on the Kaged website . You can also sign up for email updates and join the Kaged community to get support and motivation from other people who are following the program.
The Kris Gethin 12 Week Program is a comprehensive and challenging training program that will help you build lean muscle, burn fat, and transform your physique in only 12 weeks. The program is designed for both men and women, and it includes detailed instructions on how to perform the exercises, what to eat, what supplements to take, how much cardio to do, and how to recover properly. You will also get to see the real-life results of two clients, Kai Wachi and Danielle Smith, who followed the program with Kris Gethin as their personal trainer.
The program is based on the latest scientific research and the best practices that Kris Gethin has learned from his extensive experience as a fitness expert, CEO of Kaged Supplements, and former editor-in-chief of Bodybuilding.com. He has helped thousands of people around the world achieve their fitness goals, and he has been voted as the world's best personal trainer by several platforms. He is also known for his own dramatic transformations, such as gaining 20 pounds of muscle in 12 weeks or losing 28 pounds of fat in 8 weeks.
If you are ready to take your physique to the next level, you can start the program today by watching the overview videos and following the daily videos and workouts on the Kaged website . You can also enter the Kaged Transformation Challenge to win prizes and get featured on their social media platforms. All you need is a commitment to follow the program as closely as possible, and a willingness to work hard and push yourself beyond your limits. Are you ready to transform your physique? If so, then let's get started!
What to Expect from the Kris Gethin 12 Week Program
The Kris Gethin 12 Week Program is not a typical fitness program that you can follow casually or sporadically. It is a serious and intense program that requires your full dedication and discipline. You will have to train hard, eat clean, supplement smart, and rest well for 12 weeks straight. You will also have to face many challenges, such as muscle soreness, fatigue, hunger, cravings, plateaus, and doubts. But if you stick to the program and follow Kris Gethin's guidance, you will be rewarded with amazing results that will surpass your expectations.
The program is divided into three phases, each lasting four weeks. Each phase has a different focus and goal, and the workouts, nutrition, and supplementation will change accordingly. Here is a brief overview of what each phase entails:
Phase 1: Foundation: The first phase is designed to build a solid foundation of strength, endurance, and muscle mass. You will train six days a week, alternating between upper body and lower body workouts. You will also do cardio every day, either in the morning or after your weight training. You will eat a high-protein, moderate-carb, and low-fat diet, and supplement with whey protein, creatine, glutamine, BCAAs, multivitamins, fish oil, and pre-workout.
Phase 2: Sculpting: The second phase is designed to sculpt and define your muscles, while burning off excess fat. You will train five days a week, following a push-pull-legs split. You will also do cardio twice a day, once in the morning and once after your weight training. You will eat a high-protein, low-carb, and moderate-fat diet, and supplement with whey protein isolate, carnitine, CLA, green tea extract, multivitamins, fish oil, and pre-workout.
Phase 3: Shredding: The third phase is designed to shred your body fat to the lowest possible level, while maintaining your muscle mass and strength. You will train four days a week, following a full-body circuit training routine. You will also do cardio three times a day, once in the morning, once before your weight training, and once after your weight training. You will eat a high-protein, very low-carb, and high-fat diet (also known as a ketogenic diet), and supplement with whey protein isolate, carnitine, CLA, green tea extract, multivitamins, fish oil, pre-workout, and exogenous ketones.
By the end of the 12 weeks, you will have transformed your body from head to toe. You will have gained lean muscle mass, lost body fat percentage points (BF%), improved your strength levels (1RM), enhanced your cardiovascular fitness (VO2 max), increased your metabolic rate (BMR), and boosted your confidence and self-esteem. How to Start the Kris Gethin 12 Week Program
Before you start the Kris Gethin 12 Week Program, you need to make sure that you are ready for it. This program is not for beginners or for those who are not serious about their fitness goals. You need to have some experience in weight training and cardio, and you need to be willing to follow the program as closely as possible. You also need to have access to a gym or a home gym that has the necessary equipment, such as dumbbells, barbells, benches, cables, machines, and cardio machines.
Once you have decided that you want to start the program, you need to do the following steps:
Take your before photos and measurements: You need to take your before photos and measurements so that you can track your progress and see how much you have changed by the end of the program. You should take your photos from the front, side, and back, wearing minimal clothing or a swimsuit. You should also measure your weight, body fat percentage, chest, waist, hips, arms, and legs. You can use a scale, a body fat caliper, a measuring tape, or an app to do this. You should record your data in a notebook or a spreadsheet.
Set your goals and expectations: You need to set your goals and expectations for the program so that you can stay motivated and focused. You should have a clear idea of what you want to achieve by the end of the program, such as how much muscle mass you want to gain, how much body fat you want to lose, what body parts you want to improve, or what fitness level you want to reach. You should also be realistic and understand that this program is not a magic pill that will give you instant results. You will have to work hard and be consistent for 12 weeks.
Plan your schedule and routine: You need to plan your schedule and routine so that you can fit the program into your daily life. You should decide when you are going to train, what time of the day you are going to do your cardio, what days of the week you are going to rest, and how you are going to balance your work, family, and social life with your fitness goals. You should also prepare your meals and snacks in advance, and stock up on the supplements that you will need for the program.
Watch the overview videos and read the articles: You need to watch the overview videos and read the articles on the Kaged website so that you can learn more about the program and how it works. You will get to know Kris Gethin better, and see how he trains his clients Kai Wachi and Danielle Smith. You will also get an overview of each phase of the program, and learn about the workouts, nutrition, supplementation, cardio, recovery, and tips that will help you succeed.
Follow the daily videos and workouts: You need to follow the daily videos and workouts on the Kaged website so that you can start the program and follow along with Kris Gethin. You will get to see how he performs each exercise, how he motivates his clients, how he adjusts the weights, sets, reps, rest periods, tempo, intensity techniques, and more. You will also get to see his daily nutrition plan, his supplement regimen, his cardio sessions, his recovery methods, and his lifestyle habits.
By following these steps, you will be ready to start the Kris Gethin 12 Week Program and embark on a journey that will change your life. Remember that this program is not easy or comfortable. It will challenge you physically, mentally, emotionally, and spiritually. But if you trust the process and follow Kris Gethin's guidance, you will achieve results that will blow your mind. So what are you waiting for? Start today! What People Are Saying About the Kris Gethin 12 Week Program
The Kris Gethin 12 Week Program has received rave reviews from thousands of people who have tried it and seen amazing results. Here are some of the testimonials and feedback that people have shared on the Kaged website and social media platforms:
"This program changed my life. I lost 40 pounds of fat, gained 15 pounds of muscle, and went from a size 16 to a size 6. I feel stronger, healthier, and happier than ever. Thank you, Kris Gethin, for creating this program and inspiring me to achieve my goals." - Jennifer L., USA
"I have been following Kris Gethin for years, and I have always admired his work ethic and dedication. When I saw that he was launching a new 12 week program, I knew I had to try it. It was the best decision I ever made. The program was challenging, but rewarding. I learned so much about training, nutrition, supplementation, and recovery. I also loved the daily videos and the community support. I gained 20 pounds of lean muscle, dropped my body fat from 18% to 10%, and increased my strength on all lifts. I highly recommend this program to anyone who wants to transform their physique." - David M., UK
"I was skeptical at first, but I decided to give the program a shot. I was blown away by the results. The prog