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Kris Gethin's Beginner Trainer

Weekly Overview:Week 3

Overview: introduction
Overview: the program
Overview: training
Overview: supplementation
Overview: nutrition
Overview: frequently asked questions
Weekly overview: week 1
Day 1: legs & abs
Day 2: chest & triceps
Day 3: motivation
Day 4: back and biceps
Day 5: shoulders
Day 6: injury prevention
Day 7: the unexpected
Weekly overview: week 2
Day 8: legs & abs
Day 9: chest & triceps
Day10: tracking progress
Day 11: back & biceps
Day 12: shoulders
Day 13: traveling
Day 14: mixing supplements
Weekly overview: week 3
Day 15: legs & abs
Day 16: chest & triceps
Day 17: cardio
Day 18: back & biceps
Day 19: shoulders
Day 20: gym bag
Day 21: recipes
Weekly overview: week 4
Day 22: legs & abs
Day 23: chest & triceps
Day 24: hydration
Day 25: back & biceps
Day 26: shoulders
Day 27: shopping
Day 28: setting new goals

Congratulations on making it to the half-way point in the trainer! I hope that by now you’ve established some habits which are becoming second-nature to you in terms of nutrition and training.

This week, you’re going to be using 10 reps per set. With the decrease in reps again, I encourage you to increase the weight you’re using, especially in the last set of an exercise, once your muscles are fully warmed up and comfortable with the movement pattern.

Check in on the smaller goals you had set for yourself at the onset of this program. Are you able to check anything off the list?

Download/Print Week 3 Training Notes

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