Kris Gethin's Muscle Building Plan

Training
1

Hi guys,

I’m relatively new to the game, I’ve been training on and off for the last year making some cool gains but not keeping the consistency lazily. I wanted to get a workout plan instead of making one up myself seeing as most T-Nation writers believe that’s a no-no unless your at least an intermediate lifter.

Right now I weigh 165lbs and I will find out my BF soon but I don’t know yet. I was thinking it was sensible enough to go up to 180lbs and then cut for the summer. It’s England and I’m college student so I have up until July 2012 to reach this (Exams bla bla bla…)

My Lifts are pretty poor but we all start somewhere I Guess.

Squat - 110lbs
Deadlift - 240lbs
Bench (DB in each hand) - 28kg

So whilst looking online for a decent workout to follow (I understand there is no magic pill), I came across without much searching Kris Gethin’s Muscle Building Plan.

I wanted to get your guys view whether this workout is fine and should I just get on with it or am I doing something drastically wrong. I’ll put some pics of myself up soon as I would love it if someone could give me some help on my bad posture.

I haven’t really measured the size of any bodyparts (I’m not really impressed with myself) :stuck_out_tongue:

DAY 1: LEGS (3x8-12)

FREEHAND JUMP SQUAT
WIDE STANCE BARBELL SQUAT
NARROW STANCE LEG PRESS
LEG EXTENSIONS
ROMANIAN DEADLIFT
LYING LEG CURLS
CALF PRESS ON THE LEG PRESS MACHINE
ROCKING STANDING CALF RAISE

DAY 2: PUSH (3x12)

PUSHUPS
BARBELL BENCH PRESS - MEDIUM GRIP
INCLINE DUMBBELL PRESS
CABLE CROSSOVER
DIPS - CHEST VERSION
CABLE ROPE OVERHEAD TRICEPS EXTENSION
DECLINE CRUNCH
AB ROLLER

DAY 4: PULL (3X12)

BUTT LIFT (BRIDGE)
BARBELL DEADLIFT
WIDE-GRIP LAT PULLDOWN
BENT-ARM DUMBBELL PULLOVER
ONE-ARM DUMBBELL ROW
LYING T-BAR ROW
MIDDLE BACK SHRUG
SMITH MACHINE SHRUG

DAY 5: SHOULDERS, BICEPS & ABS (3X12)

EXTERNAL ROTATION
PUSH PRESS
ARNOLD DUMBBELL PRESS
SEATED BENT-OVER REAR DELT RAISE
PREACHER CURL
DUMBBELL ALTERNATE BICEP CURL
BUTT-UPS
BENT-KNEE HIP RAISE

Well there it is, If I’m asking for too much simply for people to do then feel free to go on another post.
So here’s the questions I’m asking!

  1. Is this a solid program or is anything at BB.com a farce
  2. Is there a reason why my squat is so appallingly bad compared to my deadlift
  3. How much should I weigh before even considering cutting. (Yes I’ll admit i’m doing this for the aesthetics)
  4. How important is set meal times (I ask because I have early 5am workshifts at my local supermarket and this generally throws off any sleep cycle unless I go to bed at 9pm every Friday and Saturday night?
  5. Is there anything I can do to help out with some big stretch marks I have (I understand they’re natural but they don’t look cool in my opinion, sort of like tattoos in that sense in the way they ruin my pretty skin)

Thanks T-Nation community

2
  1. When you’re just starting out, the routine doesn’t matter as much as getting to the gym and pushing it your hardest. I did that routine for 3 months, and found it adequate for my goals.
  2. Probably your form is screwed up.
  3. Worry about that later.
  4. What you eat is more important than when you eat it.
  5. Not really.
3

Looks like a solid program, basically a push/pull/legs with an extra day. If your goals are bodybuilding, then this should suit your purposes.

However, many poeple believe that beginners should have a less complicated program focusing on strength gains.

4

@trebuchet - Thanks for the help mate, as with regards with the question to when to cut, I want to know because I like to have a goal in mind. Whats the rule of thumb when it comes to “Okay your allowed to cut now”?

@Chris87, I started hitting the gym a year and a bit ago following VinceDelmonte NNBB which was basically a 3x a week Total Body workout. In about 6 months I went from 9stones to 10.5 and I didn’t really put on much fat. Then I started to stagnate so I switched to Nate Green’s BFS and that went to a 3x week lower upper body split and I won’t lie it didn’t do much for me. I just put on more fat I think and went from 10.5 to about 11stones. I had a big break in the middle where I was very on and off but for the past month or so I have been hitting the gym more seriously going back up-to 11.5 stones where I am pretty much right now. I hear from a lot of people at they gym I attend that its about time that I go to a body-split as that is where there real muscle jackpot lies.

What do you guys think? And why do these book writers insist on 3x a week workouts and bash Body-splits so much?

Oh and the big money question is… My mum is Pakistani so all I eat is Indian Food really. She cooks and she only really enjoys cooking that cuisine, I was asking whether Indian food (mainly curries I won’t lie) are bad foods to solely bulk on. I have Protein Powder and a big box of Maltodextrin as well. My breakfast is usually Hot oats or weetabix. I have no means to really get more supplements but I understand right now they aren’t particulary vital. My dinner will usually consist of a curry and a chappati (a.k.a roti). What should I do?

5

You will not be able to gain 20lbs, and then cut, in 5 months. This is a long term pursuit.

6

@caveman101 - Oh that’s fine, I’m here for the long-run. I was just giving a I wish I was done by here kind of thing. Thanks for the honesty!