A 7 - W E E K T R A I N E R

W I T H K R I S G E T H I N

Powered by
TABLE OF CONTENTS
Introduction . . .................................................. 3
Program Overview......................................... 4
Training Overview.......................................... 5
Nutrition Overview. . ....................................... 7
Supplement Overview.................................. 13
Program FAQs.............................................. 16
The Warm-Up............................................... 17
The Program................................................ 18
Completion Message.................................... 32
 INTRODUCTION

INTRODUCTION
Welcome to Project Resolution and congratulations for taking the first step to
transforming your body and your life.

I’m Kris Gethin, the Founder of Kaged. I have been twice voted as the world’s best
transformation expert. Over the course of the next 7 weeks, I will be both your training
partner and your coach as I guide you through what we’re calling Project Resolution.

We are calling this Project Resolution for a reason. The data shows that 91% of people
don’t achieve all their New Year’s resolutions. Maybe you were part of that statistic in the
past. We aim to change that.

This program is designed to make this year different. Everything is laid out for you,
all you have to do is follow the program to a tee. But make no mistake, it will be hard,
and you will be tested. I am counting on you to stay disciplined, grind, and push yourself
to failure. If you can commit to finishing this program with no excuses, I promise you this–
over the course of the next 7 weeks you will get stronger, leaner, and be 1 step closer to
achieving your health and fitness goals.

If you’re ready to attack the next 7 weeks, let’s get into the details of the program.

3
 PROGRAM OVERVIEW

PROGRAM OVERVIEW
This program is about getting the best results in the shortest amount of time.
That means it’s all-encompassing and covers every aspect of health and fitness.

It includes a 5-day per week training program, complete with every set, rep,
and exercise. On the nutrition front, we give you the exact blueprint you need to
follow, from macronutrient breakdowns, to approved food, to the timing of your
meals. We even cover the supplement routine you should follow to help you recover
faster and perform better.

This program is about simplicity. It’s designed for anyone to follow, whether you’re
a seasoned veteran or a beginner. You’ll get out of this program exactly what you
put into it.

Program Duration Experience Level Workout Duration

7 WEEKS INTERMEDIATE 60-90 MINS

4
 TRAINING OVERVIEW

TRAINING OVERVIEW
The truth is, the best program is the one that you commit to. Project Resolution
focuses on simple, time-tested exercises, set and rep schemes, and workout splits.

You will train 5 days a week, with rest days on the weekend. Here’s what the training
split looks like.

MONDAY: LEGS & CALVES FRIDAY: ARMS

TUESDAY: CHEST SATURDAY: ACTIVE REST
WEDNESDAY: BACK SUNDAY: ACTIVE REST
THURSDAY: SHOULDERS & ABS

We call weekends “active rest” because you should still move on these days.
Walking for example, should always be a part of your day. However, your body needs
rest from challenging weight training. In addition to off-days, remember that fat
loss occurs while we sleep. Every night we need quality sleep. In order to achieve
optimal sleep, aim to get at least 7 hours of rest, limit blue light exposure (cell
phones, computer, and television use to 1 hour before bed and turn lights down to
help your body naturally relax before turning in for the night.

5
 TRAINING OVERVIEW

TRAINING OVERVIEW (CONT’D)

The workouts vary from week to week, but they’re all built around proven exercises
designed to target multiple muscles and train multiple joints at once. We call these
“compound” movements, and there’s no substitute for them.

For most of the exercises, you’ll perform 3-4 sets and 10-15 reps of each exercise.
This rep range has been shown to initiate muscle growth, also known as hypertrophy.
Hypertrophy will cause muscle damage that forces the body to expend more resources
to recover, and burn more fat as a result.

This training program will show you the effort and focus it takes to expand the limits
of what you think is possible. At the end of the 7 weeks, you will have transformed
your body and your mind.

6
 NUTRITION OVERVIEW

NUTRITION OVERVIEW
For this program, you’ll follow a high-frequency eating pattern with 4 whole meals and 2 protein
shakes per day. While there are a few moving parts with this program, we have broken it down
into 3 core components:

[1] MACROS [2] SOURCES [3] TIMING

MACROS
Your macronutrient and calorie targets depend on your lean body weight. By getting these
numbers right, you will be on the path to dramatic fat loss results over the next 7 weeks.

What Is Your Lean Body Weight?

Take your fasted weight (your weight in the morning) and subtract your body fat percentage.
Measure body fat with a machine or calipers. If those are not available, you can look
at images on-line with accurate body fat percentages and compare your own physique.
For example, if you are approximately 20% body fat and weight is 180lbs, your lean body
mass is 144lbs. That’s the number you’ll use to calculate your macros. As your body weight
drops throughout the program, recalculate your macros. Monday morning hop on the scale
and record your weight. If your weight has changed, recalculate your macros.

7
 NUTRITION OVERVIEW

SOURCES

Protein Dietary Fats

The most important macronutrient to support recovery and muscle Fats are essential for testosterone optimization, joint support, brain
definition is protein. Proteins are the building blocks of your muscle. function, cardiac health, and countless other vital roles for overall
They also support your metabolism as much as 30% more than other health. However, they are very calorically dense (9 calories per gram).
macronutrients. Every day, you will eat 1.2 grams of protein per pound of Just because there are healthy fats, doesn’t mean we can stuff ourselves
lean body weight. with nut butter. Your fat target every day will be 0.3g per pound of lean
body weight.
Carbohydrates
Calories
Complex carbohydrates (as opposed to simple carbs) will help sustain
your performance by filling your muscle with the fuel you need to By taking care of your macronutrient targets for the day, your calorie intake
perform. Your carbohydrate targets every day will be 1.2g per pound of will fall into line. With this in mind, keep your focus on the macro numbers.
lean body weight.

While the amount of each macronutrient is essential, the sources are equally important. You need to get your meals from high-quality sources.
We don’t want to completely hold your hand and tell you exactly what to eat, because then, when the program’s over, it will be much harder to maintain
your newfound healthy, balanced eating lifestyle.

8
 NUTRITION OVERVIEW

NUTRITION OVERVIEW (CONT’D)

Instead of specific meal plans, create your meals from the selected list of approved foods.
This gives you flexibility within structure. Every main meal should include a lean protein
source, a complex carbohydrate, healthy fats, and plenty of fibrous vegetables. Vegetables
don’t count toward your macronutrients, but they’re essential for supporting your digestion,
vitality, and performance. Personally, I love salads so stock up.

Lastly, let’s talk about dessert. You can eat things like cake, cookies, and chocolate…
if you want to always look and feel the same as you do now. You have to exercise discipline.
No dessert, period. I don’t say that to torture you, I say that to help you. Dessert brings a
moment of gratification but moves you further away from your goal. For the next 7 weeks
test your resolve. Commit to sticking to your commitment.

You can choose from the lists below to build your own diet. This gives you variation and
flexibility while teaching you how to adapt your nutrition. Too many people get so fixed to
1 type of meal at a specific time of day that they panic when they deviate, even if the
alternatives are entirely appropriate.

9
 NUTRITION OVERVIEW

PROTEIN OPTIONS CARBOHYDRATE OPTIONS

• Chicken breast • Sweet potato
EXTRAS
• Turkey breast • Potato Adding salads, green veggies, peppers,
• Low fat ground turkey breast • Quinoa mushrooms, cauliflower, and fibrous
carbs to most meals are essential but
• Low fat steak (such as sirloin or fillet) • Wild rice
these don’t count towards your daily
• Low fat ground beef • Brown rice
calorie goals. These micronutrient
• Bison • Basmati rice foods will help your digestion, immune
• Elk • Cream of rice system, and general well-being. If you
• Salmon fillet (once daily due to fat content) • Gluten-free Oatmeal have trouble getting in all of your
• White Fish • Buckwheat wraps greens, add a scoop of Outlive 100 to
• Egg whites* • Ezekiel bread your routine.
• Whole eggs (limit due to fat content) • Berries
• Whey Protein Isolate WATER INTAKE
• Casein Protein FAT OPTIONS We can’t forget about hydration. Drink
• Low Fat Cottage Cheese*
• Avocado half of your bodyweight in ounces
• Tofu* every day. That means if you weigh
• Almonds
• Chickpeas** 160 lbs, you should drink 80 ounces of
• Natural almond butter
• Plantein** water per day.
• Extra virgin olive oil
• Lentils**
• Extra virgin coconut oil
*Vegetarian option / **Vegan option • Grass-fed butter
• MCT Oil

10
 NUTRITION OVERVIEW

TIMING
The last crucial component of the Nutrition Program covers the timing and frequency of
your meals. In total, you will consume 4 whole meals and 2 shake-based meals per day.
On average, you’ll be eating every 3 hours. This means you’ll eat breakfast, lunch, dinner,
and a meal before bed.

This eating schedule will ensure you get a consistent flood of nutrients to your muscles.
This will stabilize your energy levels and help you perform your best during your workouts.
Right after training, you’ll have 1 serving or Re-Kaged, our post-workout recovery drink.
For 1 of your meals during the day, you’ll have 1 serving of Clean Meal, our easy-digesting
meal replacement shake.

Getting Started

The best nutrition programs are all founded on simple, proven principles. Hit your macros,
get them from high-quality sources, and eat at the right times.

To ensure you are not left confused, I have created a sample diet for you.

11
 NUTRITION OVERVIEW

The food amounts listed below are examples, you must use the formula provided above to make the diet specific to you.

MEAL 1 MEAL 4
2 scoops of Whey Protein Isolate | 40g of oatmeal | 20g of blueberries Re-Kaged (post-workout)

MEAL 2 MEAL 5
140g of chicken breast | 150g of sweet potato, kale & broccoli 150g of salmon, mixed green salad with peppers

MEAL 3 MEAL 6
140g of bison, kale, spinach & sprouts 5 egg whites, 1 whole egg, spinach

SUMMARY
Take the information in this guide and answer the following questions:
1) Have I identified the time each day where I will eat my meals?
2) What is my lean body weight?
3) What foods, supplements, and accessories (food scale, food bag, tupperware containers, ice packs, etc.) do I need to buy so I can prep my meals?

12
 SUPPLEMENT OVERVIEW

SUPPLEMENT OVERVIEW
Here is the recommended supplement stack for Project Resolution. Choose the perfect stack for you based on your experience and training intensity.
These stacks are available at a 20% discount on kaged.com

BEGINNER STACK INTERMEDIATE STACK ELITE STACK

Pre-Kaged Sport, Whey Protein Isolate, Pre-Kaged, Whey Protein Isolate, Creatine HCl, Pre-Kaged Elite, Whey Protein Isolate,
Hydra-Charge, Creatine HCl Hydra-Charge, Clean Burn, Outlive 100 Hydra-Charge, Creatine HCl, Clean Burn,
Outlive 100, Clean Meal, Pro-Biotic, Multivitamin

13
PRE-KAGED WHEY PROTEIN ISOLATE CLEAN BURN
ENERGY / FOCUS / PUMP MUSCLE BUILDING NON-STIM FAT-BURNING
30-45 mins before workout Before or after a workout 2 capsules 3 times daily,
30 minutes before meals

PRE-KAGED ELITE CLEAN MEAL CREATINE HCL

ENERGY / FOCUS / PUMP MEAL REPLACEMENT MUSCLE BUILDING
30 mins before workout Take to supplement one of your meals Training days: 2 servings
Non-training days: 4 servings

PRE-KAGED SPORT OUTLIVE 100 PRO-BIOTIC

ENERGY / FOCUS / ENDURANCE ORGANIC SUPERFOOD GREENS PROMOTES GUT HEALTH
30 mins before workout Once daily in the morning 1 capsule with breakfast,
lunch & dinner

HYDRA-CHARGE MULTIVITAMIN
HYDRATION / ANTIOXIDANT SUPPORT WHOLE FOOD MULTIVITAMIN
Any time of day 2 capsules daily with food

14
 SUPPLEMENT OVERVIEW

For timing, take Pre-Kaged 30 minutes before training. This will

provide you with the energy and focus you need while directly
improving your performance. Then, during the workout, you can choose
between In-Kaged or Hydra Charge to stay energized and hydrated.
After your workout, mix a shake of Whey Protein Isolate or Re-Kaged
to begin refueling for the next training session.

Then for your shake-based meal, mix in a scoop of Clean Meal.

Clean Meal is a complete real replacement with whey protein, clean
carbs from Swedish oats and quinoa, and healthy fats from MCT oil.
If your carbohydrate needs are lower, you can opt for our whey
protein with 100% Whey Protein Isolate. If you prefer a plant-based
option,you can also use Plantein.

Lastly, throughout the program, you’ll need to stay hydrated.

Hydration is crucial for just about every function in the body. Sip on
Hydra-Charge throughout the day to stay hydrated and make your daily
water intake easy.

Everything about Project Resolution has been formulated and

calculated as a crucial piece of the puzzle, and that includes
supplementation. Dial in your supplementation and get the edge you
need to achieve your natural potential.

15
 PROGRAM FAQS

PROGRAM FAQS
Can I add cardio to this program? Can I eat foods I don’t see on the approved list?
Yes, be mindful of how much cardio you do on top of the intense If you want to eat the foods that aren’t on our approved list, use your
training sessions. If you add a more cardio to your sessions and you feel judgment. However, as a good rule of thumb, if you’re not sure if you can
fatigued, increase your daily caloric intake. For example, if you add 3, eat something, you probably can’t.
30-minute walks or jogs per week, add the equivalent of an extra meal
to your diet on these days. It doesn’t mean you need to add another meal Can I do this program for more than 7 weeks?
entirely. Yes. Especially if you’re a beginner, you can finish the program and
begin it again immediately, adjusting your nutrition and weight on the
The warm-up isn’t enough for me. Can I add to it?
exercises based on your programs. However, after going through the
Yes. You can add warm-up exercises to your protocol, especially if you’re program 3-5 times, be sure to change up your training style to avoid a
experienced and know what you need best. However, your warm-up plateau.
shouldn’t take more than 10-20 minutes.

Why are there often the same exercises from week to week?
Changing exercises from week to week is more likely to flatten your
progression curve. Keeping the exercises consistent ensures both
progression and mastery. The basics are the basics for a reason: they
work.

16
 WARM-UP

THE WARM-UP ( ~10 M I N U T E S )

A warm-up is crucial for helping you prevent injuries and prepare your muscles for training. It enhances
your blood flow, increases your internal body temperature, and prepares you for the key, compound
training movements.

S T E P 1: L O W - I N T E N S I T Y C A R D I O
Use a cardio machine of your choice for 5 minutes. The goal is to increase your blood flow and raise your
body temperature.

STEP 2: FOAM ROLLING

This technique is used to loosen up knots on tough myofascial tissues, and improves blood flow to your
muscles. Go through the major muscle groups for 2-3 minutes.

Glutes | Hamstrings | Calves | Mid-back | Hip flexors | Quads | Adductors | Pecs

STEP 3: BODYWEIGHT MOVEMENTS

The final step is to go through a few major movements to activate your muscles and adjust to the
positions you’ll be in during training.

Arm Swings Forward 10x | Arm Swings Backward 10x | Bodyweight Squats x10 | Split Squats x10
Split Squats 5x each side | Lateral Lunges 5x each side

17
 THE PROGRAM: WEEK 1

THE PROGRAM: WEEK 1

M O N D A Y Legs & Calves T U E S D A Y Chest W E D N E S D A Y Back
Leg Extensions: 4 sets x 20-25 reps Flat Dumbbell Press: 3 sets x 10-12 reps Wide Grip Pulldowns: 4 sets x 10-12 reps
60 seconds rest, 2 second negatives 90 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Leg Press: 4 sets x 12-15 reps Incline Cable Fly: 3 sets x 10-12 reps Reverse Grip Pulldowns: 3 sets x 10-12 reps
90 seconds rest, 3 second negatives 60 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Bulgarian Split Squats: 3 sets x 15-20 reps Chest Press Machine: 3 sets x 10-12 reps Wide Grip Cable Rows: 4 sets x 10-12 reps
60 seconds rest, 3 second negatives 60 seconds rest, 3 second negatives 60 seconds rest, 3 second negatives

Walking Lunges: 3 sets x 20-25 reps Pec-Dec: 3 sets x 20-25 reps Chest Supported Single Arm
60 seconds rest, Fluid tempo 60 seconds rest, 2 second negatives Dumbbell Rows: 4 sets x 10-12 reps
60 seconds rest, 3 second negatives
Standing Calf Raises: 4 sets x 15-20 reps
60 seconds rest, 2 second negatives T-Bar Rows: 4 sets x 20-25 reps
60 seconds rest, 2 second negatives
Seated Calf Raises: 4 sets x 15-20 reps
60 seconds rest, 2 second negatives

18
 THE PROGRAM: WEEK 1

THE PROGRAM: WEEK 1

T H U R S D A Y Shoulders & Abs F R I D A Y Arms S AT U R D AY & S U N D AY
Dumbbell Press: 4 sets x 10-12 reps Cable Extensions: 3 sets x 10-12 reps Rest Days
90 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Upright Cable Rows: 3 sets x 12-15 reps Rope Overhead Extensions:

60 seconds rest, 2 second negatives 3 sets x 10-12 reps
WEEK 1 MESSAGE
60 seconds rest, 3 second negatives
Single Arm Side Cable Raises:
3 sets x 12-15 reps Incline EZ Bar Skull Crushers:
60 seconds rest, 2 second negatives 3 sets x 12-15 reps
60 seconds rest, 3 second negatives
Reverse Cable Fly: 3 sets x 20-25 reps
60 seconds rest, 2 second negatives Seated Alternating Dumbbells Curls:
3 sets x 10-12 reps
Crunches: 3 sets to failure 60 seconds rest, 2 second negatives
60 seconds rest, 2 second negatives
Barbell Curls: 3 sets x 12-15 reps
Lying Leg Raises: 3 sets to failure 60 seconds rest, 3 second negatives
60 seconds rest, 2 second negatives Click to watch this week’s message.
EZ Bar Cable Curls: 3 sets x 12-15 reps
60 seconds rest, 3 second negatives

19
 THE PROGRAM: WEEK 2

THE PROGRAM: WEEK 2

M O N D A Y Legs & Calves T U E S D A Y Chest W E D N E S D A Y Back
Single Leg Extensions: 4 sets x 15-20 reps Decline Machine Press: 4 sets x 10-12 reps Reverse Grip Pulldowns: 4 sets x 10-12 reps
60 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Squats: 4 sets x 10-12 reps Incline Dumbbell Press: 4 sets x 10-12 reps Bent Over Rows: 4 sets x 10-12 reps
120 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives 120 seconds rest, 2 second negatives

Hack Squats: 4 sets x 10-12 reps Flat Dumbbell Fly: 4 sets x 10-12 reps Narrow Grip Seated Cable Rows Triple
90 seconds rest, 2 second negatives 60 seconds rest, 2 second negatives Drop Set: 4 sets x 10-12 reps (per drop)
90 seconds rest, 2 second negatives
Leg Press Double Drop Set: Pec-Dec Double Drop Set:
4 sets x 10-12 reps (per drop) 4 sets x 10-12 reps (per drop) Rack Pulls: 4 sets x 10-12 reps
120 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives

Seated Calf Raises: 4 sets x 25-30 reps

60 seconds rest, 2 second negatives

Standing Calf Raises: 4 sets x 25-30 reps

60 seconds rest, 2 second negatives

20
 THE PROGRAM: WEEK 2

THE PROGRAM: WEEK 2

T H U R S D A Y Shoulders & Abs F R I D A Y Arms S AT U R D AY & S U N D AY
Dumbbell Press: 4 sets x 10-12 reps Straight Bar Pushdowns Singe Drop Set: Rest Days
90 seconds rest, 3 second negatives 4 sets x 10-12 reps (per drop)
90 seconds rest, 2 second negatives
Rear Dumbbell Flys: 4 sets x 10-12 reps
60 seconds rest, 3 second negatives Close Grip Bench Press: 4 sets x 10-12 reps WEEK 2 MESSAGE
90 seconds rest, 3 second negatives
Lying Cable Upright Rows:
4 sets x 10-12 reps Seated Single Overhead Dumbbell
60 seconds rest, 2 second negatives Extensions: 4 sets x 10-12 reps
60 seconds rest, 3 second negatives
Seated Side Raises Double Drop Set:
Barbell Curls: 4 sets x 10-12 reps
4 sets x 10-12 reps (per drop)
90 seconds rest, 3 second negatives
90 seconds rest, 2 second negatives
Seated Bilateral Hammer Curls:
Sit Ups: 4 sets to failure 4 sets x 10-12 reps
60 seconds rest, 2 second negatives 60 seconds rest, 3 second negatives
Lying Knee Raises: 4 sets to failure Preacher Curl Single Drop Set: Click to watch this week’s message.
60 seconds rest, 2 second negatives 3 sets x 12-15 reps
90 seconds rest, 2 second negatives

21
 THE PROGRAM: WEEK 3

THE PROGRAM: WEEK 3

M O N D A Y Legs & Calves T U E S D A Y Chest W E D N E S D A Y Back
Superset Squats & Hack Squats: Superset Incline Dumbbell Press Superset Reverse Grip Pulldowns
3 sets x 12-15 reps per exercise & Decline Dumbbell Press: & Wide Grip Pulldowns:
90 seconds rest, 2 second negatives 3 sets x 10-12 reps per exercise 3 sets x 10-12 reps per exercise
90 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives
Superset Leg Extensions & Walking Lunges:
3 sets x 12-15 reps per exercise Superset Incline Dumbbell Fly & Flat Superset Wide Seated Cable Rows
(per leg with walking lunges) Dumbbell Fly: & Narrow Seated Cable Rows:
90 seconds rest, 2 second negatives 3 sets x 10-12 reps per exercise 3 sets x 10-12 reps per exercise
90 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives
Superset Wide Leg Press
& Narrow Leg Press: Superset Dips & Push-Ups: Superset Bent Over Rows & Reverse Grip
3 sets x 12-15 reps per exercise 3 sets x 10-12 reps per exercise Bent Over Rows:
90 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives 3 sets x 10-12 reps per exercise
90 seconds rest, 2 second negatives
Superset Standing Calf Raises
& Seated Calf Raises:
6 sets x 12-15 reps per exercise
90 seconds rest, 2 second negatives

22
 THE PROGRAM: WEEK 3

THE PROGRAM: WEEK 3

T H U R S D A Y Shoulders & Abs F R I D A Y Arms S AT U R D AY & S U N D AY
Superset Dumbbell Press & Upright Rows: Superset Straight Bar Pushdowns Rest Days
3 sets x 12-15 reps per exercise & Rope Overhead Extensions:
90 seconds rest, 2 second negatives 4 sets x 12-15 reps per exercise

Superset Side Dumbbell Raises & Front

90 seconds rest, 2 second negatives WEEK 3 MESSAGE
Dumbbell Raises: Superset Close Grip Bench Press
3 sets x 12-15 reps per exercise & Flat Skullcrushers:
90 seconds rest, 2 second negatives 4 sets x 12-15 reps per exercise
90 seconds rest, 2 second negatives
Superset Bent Over Reverse Dumbbell Flys
& Standing Cable Face Pull: Superset Reverse Grip Narrow EZ Bar Curls
3 sets x 12-15 reps per exercise & Wide Underhand EZ Bar Curls:
90 seconds rest, 2 second negatives 4 Sets x 12-15 reps per exercise
90 seconds rest, 2 second negatives
Superset Hanging Leg Raises & Hanging
Superset Seated Incline Alternating
Knee Raises:
Dumbbell Curls & Seated Upright
6 sets per exercise to failure
Hammer Curls: Click to watch this week’s message.
90 seconds rest, 2 second negatives
4 Sets x 12-15 reps per exercise
90 seconds rest, 2 second negatives

23
 THE PROGRAM: WEEK 4

THE PROGRAM: WEEK 4

M O N D A Y Legs & Calves T U E S D A Y Chest W E D N E S D A Y Back
Leg Extensions: 4 sets x 20-25 reps Incline Cable Fly: 4 sets x 10-12 reps Wide Grip Pulldowns: 4 sets x 10-12 reps
60 seconds rest, 2 second negatives 60 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Leg Press: 4 sets x 12-15 reps Flat Dumbbell Press: 4 sets x 10-12 reps Neutral Grip Seated Cable Rows:
120 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives 4 sets x 10-12 reps
60 seconds rest, 3 second negatives
Squats: 4 sets x 15-20 reps Incline Chest Press: 4 sets x 10–12 reps
120 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives Single Arm Dumbbell Rows:
4 sets x 10-12 reps
Walking Lunges: 4 sets x 20-25 reps Pec-Dec: 4 sets x 20-25 reps 60 seconds rest, 3 second negatives
60 seconds rest, Fluid tempo 60 seconds rest, 3 second negatives
Deadlifts: 4 sets x 12-15 reps
Standing Calf Raises: 4 sets x 15-20 reps 120 seconds rest, 2 second negatives
60 seconds rest, 2 second negatives

Seated Calf Raises: 4 sets x 15-20 reps

60 seconds rest, 2 second negatives

24
 THE PROGRAM: WEEK 4

THE PROGRAM: WEEK 4

T H U R S D A Y Shoulders & Abs F R I D A Y Arms S AT U R D AY & S U N D AY
Dumbbell Press: 4 sets x 10-12 reps Straight Bar Pushdowns: 3 sets x 12-15 reps Rest Days
90 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Upright Cable Rows: 4 sets x 12-15 reps Rope Overhead Extensions:

60 seconds rest, 2 second negatives 3 sets x 12-15 reps WEEK 4 MESSAGE
60 seconds rest, 3 second negatives
Single Arm Side Cable Raises:
4 sets x 12-15 reps Incline EZ Bar Skullcrushers:
60 seconds rest, 2 second negatives 3 sets x 12-15 reps
60 seconds rest, 3 second negatives
Reverse Cable Fly: 4 sets x 20-25 reps
Seated Alternating Dumbbell Curls:
60 seconds rest, 2 second negatives
3 sets x 10-12 reps
Crunches: 4 sets to failure 60 seconds rest, 3 second negatives
60 seconds rest, 2 second negatives Barbell Curls: 3 sets x 12-15 reps
60 seconds rest, 3 second negatives
Lying Leg Raises: 4 sets to failure
60 seconds rest, 2 second negatives EZ Bar Cable Curls: 3 sets x 12-15 reps Click to watch this week’s message.

60 seconds rest, 3 second negatives

25
 THE PROGRAM: WEEK 5

THE PROGRAM: WEEK 5

M O N D A Y Legs & Calves T U E S D A Y Chest W E D N E S D A Y Back
Squats: 4 sets x 10-12 reps Decline Machine Press: 4 sets x 10-12 reps Lat Pulldown: 4 sets x 10-12 reps
90 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Single Leg Extensions: 4 sets x 10-12 reps Incline Dumbbell Press: 4 sets x 10-12 reps Bent Over Reverse Grip Rows:
60 seconds rest, 3 second negatives 60 seconds rest, 3 second negatives 4 sets x 10-12 reps
60 seconds rest, 2 second negatives
Hack Squats: 4 sets x 10-12 reps Flat Dumbbell Fly: 4 sets x 10–12 reps
60 seconds rest, 2 second negatives 60 seconds rest, 2 second negatives Narrow Grip Seated Cable Rows Double
Drop Set:
Leg Press Double Drop Set: Pec-Dec Double Drop Set: 4 sets x 10-12 reps (per drop)
4 sets x 10-12 reps (per drop) 10-12 reps (per drop) 90 seconds rest, 2 second negatives
90 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives
Rack Pulls: 4 sets x 10-12 reps
Standing Calf Raises: 5 sets x 25-30 reps 60 seconds rest, 2 second negatives
60 seconds rest, 2 second negatives

Seated Calf Raises: 5 sets x 25-30 reps

60 seconds rest, 2 second negatives

26
 THE PROGRAM: WEEK 5

THE PROGRAM: WEEK 5

T H U R S D A Y Shoulders & Abs F R I D A Y Arms S AT U R D AY & S U N D AY
Dumbbell Press: 4 sets x 10-12 reps Straight Bar Pushdowns Double Drop Set: Rest Days
90 seconds rest, 3 second negatives 4 sets x 10-12 reps (per drop)
90 seconds rest, 2 second negatives
Arnold Press: 4 sets x 10-12 reps
60 seconds rest, 3 second negatives Seated Single Overhead Dumbbell WEEK 5 MESSAGE
Extensions:
Lying Cable Upright Rows: 4 sets x 10-12 reps
4 sets x 10-12 reps 60 seconds rest, 3 second negatives
60 seconds rest, 2 second negatives Close Grip Bench Press: 4 sets x 10-12 reps
90 seconds rest, 3 second negatives
Seated Side Raises Double Drop Set:
4 sets x 10-12 reps (per drop) Barbell Curls: 4 sets x 10-12 reps
90 seconds rest, 2 second negatives 90 seconds rest, 3 second negatives
Seated Bilateral Hammer Curls:
Sit Ups: 5 sets x 25-30 reps
4 sets x 10-12 reps
60 seconds rest, 2 second negatives
60 seconds rest, 3 second negatives
Lying Knee Raises: 5 sets to failure Drag Curl Double Drop Set: Click to watch this week’s message.
60 seconds rest, 2 second negatives 4 sets x 10-12 reps (per drop)
90 seconds rest, 2 second negatives

27
 THE PROGRAM: WEEK 6

THE PROGRAM: WEEK 6

M O N D A Y Legs & Calves T U E S D A Y Chest W E D N E S D A Y Back
Superset Squats & Goblet Squats: Superset Incline Dumbbell Press & Decline Superset Reverse Grip Pulldowns
3 sets x 12-15 reps per exercise Dumbbell Press: & Wide Grip Pulldowns:
90 seconds rest, 2 second negatives 3 sets x 10-12 reps per exercise 3 sets x 10-12 reps per exercise
90 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives
Superset Leg Extensions & Walking Lunges:
3 sets x 12-15 reps per exercise Superset Incline Dumbbell Fly & Decline Superset Wide Seated Wide Cable Rows
90 seconds rest, 2 second negatives Dumbbell Fly: & Narrow Seated Cable Rows:
3 sets x 10-12 reps per exercise 3 sets x 10-12 reps per exercise
Superset Leg Press & Narrow Leg Press: 90 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives
3 sets x 12-15 reps per exercise
90 seconds rest, 2 second negatives Superset Flat Dumbbell Flyes & Dumbbell Superset Bent Over Rows & Reverse
Floor Press: Grip Bent Over Rows:
Superset Standing Calf Raises 3 sets x 10–12 reps per exercise 3 sets x 10-12 reps per exercise
& Seated Calf Raises: 90 seconds rest, 2 second negatives 90 seconds rest, 2 second negatives
4 sets x 12-15 reps per exercise
90 seconds rest, 2 second negatives

28
 THE PROGRAM: WEEK 6

THE PROGRAM: WEEK 6

T H U R S D A Y Shoulders & Abs F R I D A Y Arms S AT U R D AY & S U N D AY
Superset Dumbbell Press & Arnold Press: Superset Straight Bar Pushdowns Rest Days
3 sets x 8-12 reps per exercise & Rope Overhead Extensions:
90 seconds rest, 2 second negatives 4 sets x 12-15 reps per exercise

Superset Side Dumbbell Raises

90 seconds rest, 2 second negatives WEEK 6 MESSAGE
& Front Plate Raises: Superset Close Grip Bench Press
3 sets x 12-15 reps per exercise & Flat Skullcrushers:
90 seconds rest, 2 second negatives 4 sets x 10-12 reps per exercise
90 seconds rest, 2 second negatives
Superset Bent Over Reverse Dumbbell Flys
& Standing Cable Face Pull: Superset Narrow EZ Bar Curls & Wide
3 sets x 12-15 reps per exercise EZ Bar Curls:
90 seconds rest, 2 second negatives 4 sets x 12-15 reps per exercise
90 seconds rest, 2 second negatives
Superset Hanging Leg Raises
& Hanging Knee Raises: Superset Seated Incline Alternating Dumbbell
3 sets per exercise to failure Curls & Seated Upright Hammer Curls:
90 seconds rest, 2 second negatives 4 sets x 12-15 reps per exercise Click to watch this week’s message.

90 seconds rest, 2 second negatives

29
 THE PROGRAM: WEEK 7

THE PROGRAM: WEEK 7

M O N D A Y Legs & Calves T U E S D A Y Chest W E D N E S D A Y Back
Leg Extensions: 4 sets x 20-25 reps Flat Dumbbell Press: 4 sets x 10-12 reps Wide Grip Pulldowns: 4 sets x 10-12 reps
60 seconds rest, 2 second negatives 90 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Leg Press: 4 sets x 12-15 reps Incline Cable Fly: 4 sets x 10-12 reps Reverse Grip Seated Cable Rows:
90 seconds rest, 3 second negatives 60 seconds rest, 3 second negatives 4 sets x 10-12 reps
60 seconds rest, 3 second negatives
Bulgarian Split Squats: 4 sets x 15-20 reps Chest Press Machine: 4 sets x 10–12 reps
60 seconds rest, 3 second negatives 60 seconds rest, 3 second negatives Single Arm Dumbbell Rows:
4 sets x 10-12 reps
Walking Lunges: 4 sets x 20-25 reps Pec-Dec: 4 sets x 12–16 reps 60 seconds rest, 3 second negatives
60 seconds rest, Fluid tempo 60 seconds rest, 2 second negatives
T-Bar Rows: 4 sets x 20-25 reps
Standing Calf Raises: 4 sets x 15-20 reps 60 seconds rest, 2 second negatives
60 seconds rest, 2 second negatives

Seated Calf Raises: 4 sets x 15-20 reps

60 seconds rest, 2 second negatives

30
 THE PROGRAM: WEEK 7

THE PROGRAM: WEEK 7

T H U R S D A Y Shoulders & Abs F R I D A Y Arms S AT U R D AY & S U N D AY
Dumbbell Press: 4 sets x 10-12 reps Straight Bar Pushdowns: 3 sets x 10-12 reps Rest Days
90 seconds rest, 3 second negatives 90 seconds rest, 3 second negatives

Upright Cable Rows: 4 sets x 12-15 reps Rope Overhead Extensions:

60 seconds rest, 2 second negatives 3 sets x 12-15 reps
WEEK 7 MESSAGE
60 seconds rest, 3 second negatives
Single Arm Side Cable Raises:
4 sets x 12-15 reps Incline EZ Bar Skullcrushers:
60 seconds rest, 2 second negatives 3 sets x 12-15 reps
60 seconds rest, 3 second negatives
Reverse Cable Fly: 4 sets x 20-25 reps
60 seconds rest, 2 second negatives Seated Alternating Dumbbell Curls:
3 sets x 10-12 reps per exercise
Crunches: 4 sets x 15-20 reps 60 seconds rest, 3 second negatives
60 seconds rest, 2 second negatives
Barbell Curls: 3 sets x 12-15 reps
Lying Leg Raises: 4 sets to failure 60 seconds rest, 3 second negatives
60 seconds rest, 2 second negatives Click to watch this week’s message.
EZ Bar Cable Curls: 3 sets x 12-15 reps
60 seconds rest, 3 second negatives

31
 COMPLETION MESSAGE

CONGRATUL ATIONS
You just completed one of the most challenging tasks you’ll ever put your body through.
In doing so, we hope you’ve realized what’s capable for you, your body, and your life.

However, now it’s more important than ever to keep your momentum going. It’s okay to take
a few days off to fully rest and recover, but then you should jump right back into cementing
your newfound training, nutrition, and lifestyle habits. Over the long-term, it’s sticking with these
habits that will allow you to keep transforming, keep evolving, and keep growing. Fortunately,
we have comprehensive, time-tested programs available for every goal, completely for free.
RECOMMENDED
PROGRAMS

For every goal in between,

you can find what you’re
looking for at kaged.com

From everyone at Kaged, we look forward to continuing to follow along with your journey.
Both physically, mentally, emotionally, and spiritually, we know this is only the beginning.

32