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Kris Gethin 8 Week Muscle Builder Challenge

by Tony L.
23 athletes joined
4.0
(1 rating)

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 18, 2025 09:35

Summary

Embark on the Kris Gethin 8 Week Muscle Builder Challenge, a comprehensive program designed to sculpt and strengthen your physique over 8 weeks. With 5 training days each week, you'll engage in a variety of targeted exercises, including barbell and machine movements, to maximize muscle growth. This program emphasizes compound lifts and isolation techniques, ensuring balanced development across all major muscle groups. Get ready to push your limits and transform your body with expert guidance and structured workouts!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
16-18 reps
-
2
Pullover (Dumbbell)
3
10-12 reps
-
3
T-Bar Row
3
16-18 reps
-
4
Bent Over Row (Barbell)
3
16-18 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Seated Calf Raise
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
-
2
Lat Pulldown
3
8-10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Seated Row (Cable)
3
8-10 reps
-
5
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
10 reps
-
1B
Chest Supported Row (Dumbbell)
3
10 reps
-
1C
Shrug (Barbell)
3
10 reps
-
2A
Chin-Up (Bodyweight)
3
10 reps
-
2B
Underhand Lat Pulldown
3
10 reps
-
2C
Seated Row (Cable)
3
10 reps
-
3
Seated Calf Raise
1
1
1
1
1
50 reps
40 reps
30 reps
20 reps
10 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10-12 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
T-Bar Row
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10 reps
-
5
Deadlift (Barbell)
3
10 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
2
Bent Over Row (Barbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
3
Barbell Row
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
4
Shrug (Barbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
5
Seated Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
2
Underhand Lat Pulldown
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
3
Bent Over Row (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
4
Single Arm Iso Row
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
5
Seated Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
1B
Bent Over Row (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2A
Lat Pulldown (Neutral Grip)
1
1
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
2B
Seated Row (Cable)
1
1
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
3
Deadlift (Barbell)
2
2
2
25 reps
15 reps
5 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Lat Pulldown (Neutral Grip)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
3
Hyperextension
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Seated Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
3
20 reps
-
2
Chest Fly (Dumbbell)
3
20 reps
-
3
Incline Chest Press (Machine)
3
20 reps
-
4
Pec Deck (Machine)
3
20 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
15 reps
-
2
Decline Bench Press (Barbell)
3
15 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Chest Press (Machine)
3
10 reps
-
5
Lying Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
10 reps
-
1B
Incline Chest Fly (Dumbbell)
3
10 reps
-
1C
Chest Press (Machine)
3
10 reps
-
2A
Incline Bench Press (Smith Machine)
3
10 reps
-
2B
Chest Fly (Dumbbell)
3
10 reps
-
2C
Push Up (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
-
2
Bench Press (Smith Machine)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Cable Crossover
3
10 reps
-
5
Push Up
3
10 reps
-
6
Cable Crunch
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
2
Decline Bench Press (Dumbbell)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
3
Incline Chest Fly (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
4
Incline Chest Press (Machine)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
5
Abs Crunch (Weighted)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Barbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
4
Cable Crossover
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
5
Abs Crunch (Bodyweight)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
1B
Decline Bench Press (Dumbbell)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2A
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
2B
Chest Fly (Dumbbell)
1
1
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
3
Incline Bench Press (Barbell)
2
2
2
25 reps
15 reps
5 reps
-
-
-
4A
Abs Crunch (Weighted)
5
AMRAP
-
4B
Plank
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Incline Bench Press (Smith Machine)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
3
Chest Fly (Cable)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Knee Tucks
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
20 reps
-
2
Stiff Leg Deadlift
3
20 reps
-
3
Hack Squat
3
20 reps
-
4
Leg Press (45 Degrees)
3
20 reps
-
5
Squat (Smith Machine)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Hack Squat
3
15-18 reps
-
3
Squat (Barbell)
3
15-16 reps
-
4
Walking Lunge
3
15-16 reps
-
5
Lying Leg Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
3
10 reps
-
1B
Hack Squat
3
10 reps
-
1C
Stiff Leg Deadlift (Dumbbell)
3
10 reps
-
2A
Leg Curl
3
10 reps
-
2B
Leg Extension
3
10 reps
-
2C
Walking Lunge (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Leg Extension
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Stiff Leg Deadlift
1
1
1
10 reps
20 reps
30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Leg Extension
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Squat (Smith Machine)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Lying Leg Curl
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
2
2
25 reps
15 reps
10 reps
-
-
-
1B
Hack Squat
2
2
2
25 reps
15 reps
10 reps
-
-
-
2
Lying Leg Curl
1
1
1
30 reps
20 reps
10 reps
-
-
-
3
Leg Extension
1
1
1
10 reps
20 reps
30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Hack Squat
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
3
Leg Curl
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
20 reps
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Seated Overhead Press (Barbell)
3
20 reps
-
4
Preacher Curl (Barbell)
3
20 reps
-
5
Alternating Dumbbell Curl
3
16-18 reps
-
6
Bicep Curl (EZ Bar)
3
27 reps
-
7
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
-
2
Preacher Curl (Dumbbell)
3
10 reps
-
3
Hammer Curl
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
Skull Crusher
3
10 reps
-
6
Seated Dip (Machine)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
10 reps
-
1B
Overhead Tricep Extension (Cable)
3
10 reps
-
1C
Dip (Bodyweight)
3
10 reps
-
2A
Skull Crusher
3
10 reps
-
2B
Overhead Extension (Dumbbell)
3
10 reps
-
2C
Push Up
3
10 reps
-
3A
Kneeling Curls
3
10 reps
-
3B
Bicep Curl (Cable)
3
10 reps
-
3C
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
4A
Preacher Curl (Barbell)
3
10 reps
-
4B
Spider Curl
3
10 reps
-
4C
Seated Dumbbell Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10 reps
-
2
Hammer Curl
3
10 reps
-
3
Bicep Curl (Machine)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
5
Incline Tricep Extension (Dumbbell)
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Overhead Tricep Extension (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Preacher Curl (Barbell)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Standing Calf Raise
2
2
2
25 reps
20 reps
15 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
2
Reverse Bicep Curl (EZ Bar)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
3
Overhead Extension (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
4
Seated Dip (Machine)
1
1
1
1
1
5 reps
10 reps
15 reps
20 reps
25 reps
-
-
-
-
-
5A
Bicep Curl (Cable)
5
20 reps
-
5B
Tricep Extension (Cable)
5
20 reps
-
6
Standing Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
1B
Overhead Tricep Extension (Cable)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
2A
Preacher Curl (Barbell)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2B
Tricep Pushdown (Cable)
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Skull Crusher
1
1
1
30 reps
20 reps
10 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
20 reps
30 reps
-
-
-
5
Standing Calf Raise
2
2
2
30 reps
20 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Push Up
1
1
1
1
5 reps
10 reps
15 reps
20 reps
-
-
-
-
3
Seated Dumbbell Curl
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
Overhead Extension (Dumbbell)
1
100 reps
-
5
Hammer Curl
1
100 reps
-
6
Standing Calf Raise
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
3
20 reps
-
2
Rear Delt Row
3
20 reps
-
3
Single Arm Shoulder Press
3
20 reps
-
4
Front Raise
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
15 reps
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Shoulder Press (Machine)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Sit Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Military Press (Barbell)
3
10 reps
-
1B
Lateral Raise (Dumbbell)
3
10 reps
-
1C
Rear Delt Fly (Dumbbell)
3
10 reps
-
2A
Shoulder Press (Plate Loaded)
3
10 reps
-
2B
Front Raise
3
10 reps
-
2C
Lateral Raise (Machine)
3
10 reps
-
3
Decline Crunch
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Arnold Press
3
10 reps
-
4
Rear Delt Fly (Machine)
3
10 reps
-
5
One Arm Lateral Raise (Dumbbell)
3
10 reps
-
6
Lying Leg Raise
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
35 reps
30 reps
25 reps
20 reps
15 reps
-
-
-
-
-
4
Rear Delt Fly (Dumbbell)
1
1
1
1
1
15 reps
20 reps
25 reps
30 reps
35 reps
-
-
-
-
-
5
Leg Raise (Captain's Chair)
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
2
Lateral Raise (Cable)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
30 reps
25 reps
20 reps
15 reps
10 reps
-
-
-
-
-
4
Shrug (Barbell)
1
1
1
1
1
10 reps
15 reps
20 reps
25 reps
30 reps
-
-
-
-
-
5
Lying Leg Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
1B
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
-
-
-
-
2A
Face Pull
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
2B
Front Raise
1
1
1
1
10 reps
15 reps
20 reps
25 reps
-
-
-
-
3
Shrug (Barbell)
2
2
2
30 reps
20 reps
10 reps
-
-
-
4
Cable Crunch
6
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
3
Shrug (Dumbbell)
2
2
2
2
20 reps
15 reps
10 reps
5 reps
-
-
-
-
4
V-Up
5
AMRAP
-
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
-