Kris Gethin has a reputation for being quite rough and tumbles when it comes to fitness advice. The 8-Week Hardcore Daily trainer seems to be exactly that – hard, ruthless, and to the point.
But is that really the best way to spend 8 weeks when your goal is building lean muscle mass? Let’s find out.
Table of Contents
About the Author – Kris Gethin
You have seen Kris somewhere on social media, and of that, I have no doubt. Kris has grown to be one of the biggest fitness influencers not just by being extremely helpful but also by being extremely direct.
Kris Gethin is originally from Wales and moved to the States years ago. Kris already had a burning passion for fitness and bodybuilding, as the latter is actually quite popular in the United Kingdom.
Kris has an unbelievable passion for helping others improve. So much so, that he has worked his way up and trained with legends like Mr. Olympia winner Dorian Yates.
With years of experience as a coach and an athlete himself under his belt, it was time that Kris pushed his coaching envelope.
Not only has Kris created this 8-week program, but he has created some other programs and has developed multiple businesses as well. His resume includes:
- Creator of 12-Week Muscle-Building Trainer
- Creator of 4Weeks2Shred Program
- Author of Body by Design
- Author of The Adventures of KAGED MUSCLE
- Author of The Transformer
- Co-founder of Gethin Gyms
- CEO of KAGED MUSCLE
- Founder of the DTP training method – further popularized in his DTP Workout
As you can see, Kris has lived quite a life. Part of the reason for his success is that he is extremely direct with what he says. Whether it may hurt your feelings or not, he gets the job done. This is one of the traits that could make a good coach.
But has that carried over into his online programs? Are you going to be called “lazy” for having 30.05 seconds of rest instead of 30.00? Let’s see.
8-Week Hardcore Daily Video Trainer Overview
8 weeks, huh? Can’t be that hard … I mean, it’s only 56 days. It takes longer to watch a Lord of the Rings movie, so it can’t be that hard.
Oh, what’s that? Training 3 times a day? 2 cardio sessions? Oh, bother.
Here’s what you need to know about Kris Gethin’s 8-Week Hardcore Daily Video Trainer:
- Fitness level: Intermediate
- Duration: 8 weeks
- Workouts per week: 5 workouts per week
- Average workout duration: 60 – 90 minutes
- Equipment needed: Full gym
- Goal: Lose weight
Yep, the name of this workout plan is not purely for clickbait. This is truly going to be one hardcore training plan. In fact, it is advertised as “the most extreme transformation program in the world.”
So, right off the bat, this workout plan is already not going to be for everyone. It’s going to be hard and intense, and one other thing – stressful. Very few fitness people speak about this because it does not really influence them.
Normal people have a normal life. They have jobs, kids, families, commutes to work, people to please, and parents to disappoint (sorry, dad). This could mean that by creating such an intense training plan, Kris trims the number of people that can partake due to time limitations.
After all, this is a fat loss plan, and Kris only has 8 weeks with you. He’s also gonna make you get on the stepper – a lot.
This is how the cardio is going to escalate over the following 8 weeks:
- Week 1: 20 minutes, a.m. & p.m.
- Week 2: 25 minutes, a.m. & p.m.
- Week 3: 30 minutes, a.m. & p.m.
- Week 4: 35 minutes, a.m. & p.m.
- Week 5: 40 minutes, a.m. & p.m.
- Week 6: 45 minutes, a.m. & p.m.
- Week 7: 50 minutes, a.m. & p.m.
- Week 8: 55 minutes, a.m. & p.m.
That does seem like a lot of cardio, and by week 6, it does lowkey get extreme. The weekly workout plan will, however, remain the same week to week:
|Day of the Week||Workout(s)|
|Monday||Quads, Calves, and Abs|
|Tuesday||Chest and Shoulders|
|Thursday||Lower Back, Hamstrings, and Abs|
|Friday||Upper Back and Calves|
As the name suggests, every day will have a specific video for you to watch and follow. In fact, the first video opens rather gently with an iPhone alarm going off titled “wake up f*cker.”
Kris, you either love ‘em … or you hate ‘em.
Kris does, however, respect rest days for what they are and would want you to do nothing … or maybe just go for a light walk.
Thanks, Kris, you’re so kind (he says while struggling to breathe).
8-Week Hardcore Trainer Details
One of the nicest things about this whole 8-Week Hardcore Daily Video Trainer is that Kris actually vlogs this whole process as he does it himself.
He’s getting up with you at 5 AM to go do cardio. He’s lifting the same weights. He’s struggling with his own injuries.
Training Like a Madman
Kris is the developer of the DTP training system, otherwise known as the Dramatic Transformation Principle (a bit of a weird name). DTP will incorporate both extreme weight and reps into the same exercise, combined with a specific rest time.
Kris says that DTP training is effective for:
- Optimizing muscle fiber activity since both muscle types are going to be engaged in such a training approach (this is true)
- Melting fat quickly because of the post-workout oxygen consumption due to the severity of DTP (this is partly true, although, there is no reference to a study that supports this)
The big thing here is that the former and the latter are counterintuitive. One needs more calories, and the other creates a deficit of calories.
We know that newbies to the gym can gain muscle and lose fat at the same time, but if you are experienced, chances are no matter what training program you try, you’re only going to retain muscle mass.
That said, Kris has incorporated some interesting “intensifiers” into the workouts:
- Drop set: Take a set to failure, then drop the weight by 20 percent or more and go to failure again.
- FST-7 set: FST stands for “Fascia Stretch Training,” and you perform 7 sets for the final exercise on the day (on a muscle). For those sets, keep rest time minimal, such as 30-45 seconds, and flex the target muscle for 5-10 seconds during the rest period.
- Superset: Perform two exercises back to back with little to no rest in between. A tri-set is three movements performed in this style.
- Other DTP types of sets
The style of training is going to be very “bodybuilder.” However, due to the fact that fat loss is the primary goal, you will be doing a lot more supersets, etc. to make sure you burn as many calories as possible.
Diet and Cardio … Yay
As mentioned before, you’re going to be doing a ton of cardio in 8-Week Hardcore Daily Video Trainer. The reason for this is simply because you want to burn as many calories as possible in the 8 weeks you have. But that also means you should be dieting, right?
Kris doesn’t seem to be messing around with the nutrition protocol, and he simply narrows it down to a few rules:
Rule 1: Protein Requirements
Kris advises you to eat at least 1.28 grams per pound of lean body weight.
Rule 2: Manage Your Carbohydrates
Training days differ from rest days.
On training days, you eat 0.98 grams of starchy carbohydrates per pound of lean body weight; and on rest days, 0.85 grams of starchy carbohydrates per pound of lean body weight. Kris also advises you to consume these in the first 3 meals of the day.
Rule 3: Don’t Add Fat
Kris maintains you will get enough fat from your protein sources.
Inserted into the program is a link to the Bodybuilding.com nutrition calculator as well, and with the combination of the rules and a nutrition calculator, you could make a semi-decent diet.
As far as supplements go, since Kris owns his own supplement company, you can expect a lot of supplements being advised, like:
- PRE-KAGED (Pre-Workout)
- In-Kaged (Intra workout)
- Re-Kaged (Post-workout)
- Hydra Charge
Do you really need all of these? Debatable.
Supplements should be left as those – supplementing a good diet. I think they could’ve spent more time educating you on nutrition rather than saying you need… (counting intensifies) 9 supplements! That’s gonna make the missus upset.
3 8-Week Hardcore Daily Video Trainer Pros
- I’ve tried this, and it works … ish: So, back in 2017 or 2018, I actually tried this training plan. I have actually tried several of Kris’s plans, and this one does work. I lost fat and gained some strength. It was extremely time-intensive, however, and you have to be pretty experienced to keep up with Kris.
- It’s simple but not dull: While doing some cardio and then lifting some weights might seem incredibly boring, that is the way bodybuilders train, and they lose fat more effectively than anyone else on earth.
- Grip and Rip: This is not necessarily a pro to everyone, but this is a hair-on-your-teeth program. There is no magic pill or something; it holds you accountable for your actions and no one else. Some people, myself included, prefer this type of training.
2 Daily Video Trainer Cons
- Time: Not everyone will have the time needed to do both cardio sessions and weight training. This means they will have to diet harder, also meaning they might not be able to recover from the high-intensity weight training.
- It’s proper hard: While it may be fine and all, saying, “oh, an intermediate could do this,” the truth is – they probably couldn’t. People have a gross knack for over-exaggerating their own capacity, and most people will not be able to follow this plan – trust me, I know.
Kris Gethin’s 8-Week Hardcore Daily Video Trainer – Final Thoughts
Personally, I love Kris. I love his mannerisms, I love his training approach, and I think his attitude (spicy as it may be) is quite refreshing in the fitness world.
For the final thoughts, I’m going to set my own fondness for Kris aside.
8-Week Hardcore Daily Video Trainer is a good plan – for the right individuals. You cannot deny the fact that the plan won’t take prisoners or concern itself with your feelings. This reminds me of the programs you do to prepare for a bodybuilding contest.
This makes the plan “not for everyone,” and even then, when you do follow it, I would highly advise the following tips:
- Eat plenty of leafy green veggies and high-fiber carbohydrates to combat hunger.
- Better load up on sugar-free pop.
- Try and get in the mindset of Kris – it’ll go a long way.
This is a plan for those who are willing to actually work. This is not colorful, this is not cute, and this is not pretty. It will be hard, it will be brutal, and it will be effective. That said, if you enjoy hard work or rising to the occasion, you’re going to love this.
8 weeks is a bit little to say you’ll have the same results as Kris. He has years of experience and muscle mass that’ll make his results certainly pop a lot more than yours – just be aware of that.
Rating: 4.0 out of 5