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Kris Gethin 8 Week Muscle Builder Challenge
by Tony L.
3 athletes joined
Program Description
To Build Lean Muscle
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 07, 2024 10:42
Last Edited
Jun 20, 2024 01:25
down_app
Week 1
1 / 8 Weeks
Day 2
1
Decline Bench Press (Barbell)
3 Sets
20 Reps
2
Chest Fly (Dumbbell)
3 Sets
20 Reps
3
Incline Chest Press (Machine)
3 Sets
20 Reps
4
Pec Deck (Machine)
3 Sets
20 Reps
5
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Lying Leg Curl
3 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
20 Reps
3
Hack Squat
3 Sets
20 Reps
4
Leg Press (45 Degrees)
3 Sets
20 Reps
5
Squat (Smith Machine)
3 Sets
20 Reps
Day 4
1
Tricep Pushdown (Cable)
3 Sets
20 Reps
2
Dip (Bodyweight)
3 Sets
AMRAP
3
Seated Overhead Press (Barbell)
3 Sets
20 Reps
4
Preacher Curl (Barbell)
3 Sets
20 Reps
5
Alternating Dumbbell Curl
3 Sets
16-18 Reps
6
Bicep Curl (EZ Bar)
3 Sets
27 Reps
7
Standing Calf Raise
3 Sets
20 Reps
Day 5
1
Lying Rear Lateral Raise
3 Sets
20 Reps
2
Rear Delt Row
3 Sets
20 Reps
3
Single Arm Shoulder Press
3 Sets
20 Reps
4
Front Raise
3 Sets
20 Reps
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6
Sit Up
3 Sets
AMRAP
Day 1
1
Underhand Lat Pulldown
3 Sets
16-18 Reps
2
Pullover (Dumbbell)
3 Sets
10-12 Reps
3
T-Bar Row
3 Sets
16-18 Reps
4
Bent Over Row (Barbell)
3 Sets
16-18 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Seated Calf Raise
3 Sets
30 Reps
Day 3
1
Leg Extension
3 Sets
15-20 Reps
2
Hack Squat
3 Sets
15-18 Reps
3
Squat (Barbell)
3 Sets
15-16 Reps
4
Walking Lunge
3 Sets
15-16 Reps
5
Lying Leg Curl
3 Sets
15 Reps
Day 2
1
Chest Fly (Dumbbell)
3 Sets
15 Reps
2
Decline Bench Press (Barbell)
3 Sets
15 Reps
3
Chest Fly (Cable)
3 Sets
10 Reps
4
Chest Press (Machine)
3 Sets
10 Reps
5
Lying Leg Raise
4 Sets
AMRAP
Day 4
1
Bicep Curl (Cable)
3 Sets
10 Reps
2
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3
Hammer Curl
3 Sets
10 Reps
4
Tricep Extension (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
10 Reps
6
Seated Dip (Machine)
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bent Over Row (Barbell)
3 Sets
8-10 Reps
2
Lat Pulldown
3 Sets
8-10 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
4
Seated Row (Cable)
3 Sets
8-10 Reps
5
Seated Calf Raise
3 Sets
10 Reps
Day 5
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
3
Shoulder Press (Machine)
3 Sets
15 Reps
4
Front Raise
3 Sets
15 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Sit Up
3 Sets
AMRAP
Day 1
1A
Deadlift (Barbell)
3 Sets
10 Reps
1B
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
1C
Shrug (Barbell)
3 Sets
10 Reps
2A
Chin-Up (Bodyweight)
3 Sets
10 Reps
2B
Underhand Lat Pulldown
3 Sets
10 Reps
2C
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
10 Reps
Day 2
1A
Decline Bench Press (Barbell)
3 Sets
10 Reps
1B
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
1C
Chest Press (Machine)
3 Sets
10 Reps
2A
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
2B
Chest Fly (Dumbbell)
3 Sets
10 Reps
2C
Push Up (Weighted)
3 Sets
10 Reps
Day 3
1A
Leg Press (45 Degrees)
3 Sets
10 Reps
1B
Hack Squat
3 Sets
10 Reps
1C
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
2A
Leg Curl
3 Sets
10 Reps
2B
Leg Extension
3 Sets
10 Reps
2C
Walking Lunge (Dumbbell)
3 Sets
10 Reps
Day 4
1A
Tricep Pushdown (Cable)
3 Sets
10 Reps
1B
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
1C
Dip (Bodyweight)
3 Sets
10 Reps
2A
Skull Crusher
3 Sets
10 Reps
2B
Overhead Extension (Dumbbell)
3 Sets
10 Reps
2C
Push Up
3 Sets
10 Reps
3A
Kneeling Curls
3 Sets
10 Reps
3B
Bicep Curl (Cable)
3 Sets
10 Reps
3C
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
4A
Preacher Curl (Barbell)
3 Sets
10 Reps
4B
Spider Curl
3 Sets
10 Reps
4C
Seated Dumbbell Curl
3 Sets
10 Reps
Day 5
1A
Military Press (Barbell)
3 Sets
10 Reps
1B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
1C
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
2A
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
2B
Front Raise
3 Sets
10 Reps
2C
Lateral Raise (Machine)
3 Sets
10 Reps
3
Decline Crunch
5 Sets
AMRAP
Day 1
1
Pull-Up (Bodyweight)
3 Sets
10-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
3
T-Bar Row
3 Sets
10-12 Reps
4
Shrug (Dumbbell)
3 Sets
10 Reps
5
Deadlift (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
2
Bench Press (Smith Machine)
3 Sets
10-12 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
4
Cable Crossover
3 Sets
10 Reps
5
Push Up
3 Sets
10 Reps
6
Cable Crunch
5 Sets
AMRAP
Day 3
1
Box Squat (Barbell)
3 Sets
10 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
3
Hack Squat
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
Day 4
1
Concentration Curl
3 Sets
10 Reps
2
Hammer Curl
3 Sets
10 Reps
3
Bicep Curl (Machine)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
6
Dip (Weighted)
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
2
Front Raise
3 Sets
10 Reps
3
Arnold Press
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
One Arm Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Lying Leg Raise
5 Sets
10 Reps
Day 1
1
High Row
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
4
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
5
Seated Calf Raise
2 Sets
2 Sets
2 Sets
25 Reps
20 Reps
15 Reps
Day 2
1
Floor Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
2
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
5
Abs Crunch (Weighted)
5 Sets
AMRAP
Day 3
1
Leg Press (45 Degrees)
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
2
Leg Extension
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
Day 4
1
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
5
Standing Calf Raise
2 Sets
2 Sets
2 Sets
25 Reps
20 Reps
15 Reps
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
1 Set
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
30 Reps
35 Reps
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
35 Reps
30 Reps
25 Reps
20 Reps
15 Reps
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
20 Reps
25 Reps
30 Reps
35 Reps
5
Leg Raise (Captain's Chair)
5 Sets
AMRAP
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
3
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
4
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
5
Seated Calf Raise
2 Sets
2 Sets
2 Sets
30 Reps
20 Reps
10 Reps
Day 2
1
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
4
Cable Crossover
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
5
Abs Crunch (Bodyweight)
5 Sets
AMRAP
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
Day 4
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
2
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
3
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
25 Reps
5A
Bicep Curl (Cable)
5 Sets
20 Reps
5B
Tricep Extension (Cable)
5 Sets
20 Reps
6
Standing Calf Raise
2 Sets
2 Sets
2 Sets
30 Reps
20 Reps
10 Reps
Day 5
1
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
4
Shrug (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
30 Reps
5
Lying Leg Raise
5 Sets
AMRAP
Day 1
1A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
1B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
2A
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
2B
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
25 Reps
15 Reps
5 Reps
Day 2
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
1B
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
2B
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
3
Incline Bench Press (Barbell)
2 Sets
2 Sets
2 Sets
25 Reps
15 Reps
5 Reps
4A
Abs Crunch (Weighted)
5 Sets
AMRAP
4B
Plank
5 Sets
AMRAP
Day 3
1A
Leg Press (45 Degrees)
2 Sets
2 Sets
2 Sets
25 Reps
15 Reps
10 Reps
1B
Hack Squat
2 Sets
2 Sets
2 Sets
25 Reps
15 Reps
10 Reps
2
Lying Leg Curl
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
Day 4
1A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
1B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
2A
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
2B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
3
Skull Crusher
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
20 Reps
30 Reps
5
Standing Calf Raise
2 Sets
2 Sets
2 Sets
30 Reps
20 Reps
10 Reps
Day 5
1A
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
1B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
2A
Face Pull
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
2B
Front Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
25 Reps
3
Shrug (Barbell)
2 Sets
2 Sets
2 Sets
30 Reps
20 Reps
10 Reps
4
Cable Crunch
6 Sets
AMRAP
Day 1
1
Bent Over Row (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
2
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
3
Hyperextension
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
4
Seated Calf Raise
2 Sets
2 Sets
2 Sets
30 Reps
20 Reps
10 Reps
Day 2
1
Chest Press (Machine)
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
3
Chest Fly (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
4
Knee Tucks
5 Sets
AMRAP
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
2
Hack Squat
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
3
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
Day 4
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
5 Reps
2
Push Up
1 Set
1 Set
1 Set
1 Set
5 Reps
10 Reps
15 Reps
20 Reps
3
Seated Dumbbell Curl
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
4
Overhead Extension (Dumbbell)
1 Set
100 Reps
5
Hammer Curl
1 Set
100 Reps
6
Standing Calf Raise
1 Set
Day 5
1
Lying Rear Lateral Raise
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
2
Lateral Raise (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
3
Shrug (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
20 Reps
15 Reps
10 Reps
5 Reps
4
V-Up
5 Sets
AMRAP