Kris Gethin Shred-KM-4WRK2LEAN-FINAL PDF

4WEEKS2LEAN
THE MOST INTENSIVE FAT LOSS PROGRAM

TO GET YOU SUMMER READY!
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KRIS GETHIN’S 4WEEKS2LEAN | PAGE 02
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KRIS GETHIN’S
4WEEKS2LEAN
4Weeks2Lean is the most intensive fat loss

program, riddled with workouts that will
challenge you and a diet plan so effective it IF YOU WANT THE
will have your friends asking what exactly it
MOST AGGRESSIVE
is you are doing. If you want the most
TRANSFORMATION
aggressive transformation possible in just
28 days, you’ve come to the right place.
POSSIBLE IN JUST 28
However, be warned! You are going to have
DAYS, YOU’VE COME
to work for this like you’ve never done this is
TO THE RIGHT PLACE.
a proven blueprint of methodologies I’ve
prescribed for nearly two decades.
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4WEEKS2LEAN
WILL GIVE YOU:
1 2 3 4
COMPLETE 28 DAY FULL CARDIO TOTAL DIET ELITE STANDARD
TRAINING PLAN, PROGRAM OVERHAUL SUPPLEMENTATION
devised to shred every to blast away the to optimize your body PROGRAM
fiber and melt away most resilient fat for the fastest route to make the
fat so you get ripped cells in your body to fat loss unchievable
while retaining all of achievable
your muscle
ARE YOU READY? LET’S DO THIS...

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MOTIVATION
& MINDSET
Successful transformations always begin with

positive energy transcending from within, which
is why before I even discuss your diet or workout
plan, we go through a specific mind-set overhaul
together. Without your mind being well
rehearsed in how to sustain your motivation
and repel negativity, your transformation will
YOU HAVE TO
be doomed before you begin.
Well over 150 million people have followed my UNDERSTAND HOW

video trainers and they’ve all used my mind-set TO NURTURE YOUR
conditioning guidelines first to prime their mind
for success. Motivation alone won’t cut it. You have
MOTIVATION,
to understand how to nurture your motivation, PROTECT IT AND FEED
protect it and feed its growth. This is the true ITS GROWTH.
secret of motivation, which I’m about to share
with you now.
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UNDERSTAND YOUR
REASON WHY
You cannot expect to feel motivated to work for something through Always keep this “why” on hand – put it on your fridge so you see it
the challenge that lies ahead if you don’t know what it is you’re working first thing in the morning, on your screen saver and on your alarm
for. Getting to the very core of your “why” is going to provide the fuel clock screen. Pepper your environment with the very reason you’re
required to march on when the going gets tough, which it will from choosing to make all of these sacrafices.
time to time. If it were easy, everybody would be walking around with
the physique they wanted. This gives you a real purpose and direction when the dark clouds rest
above your head and when you’d usually quit and give in. Everybody
Do some soul searching now and discover what your true “why” is has their own reasons; the important thing is that you know yours.
and write it down. Keep asking yourself “why” you want this goal
until you cannot simplify or elaborate the answer any further.
The answer you’re left with after all of the layers have been peeled What’s Your Why...
away is your true “why.” That’s what has brought you here to seek
advice and guidance from me and is what is going to keep you upright
when you feel like caving in to the challenges as they press against
your resolve.
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BURN SOME
BRIDGES
Some will sugar coat this but I will jump straight in and tell you that It’s all within your control. You’ve just got to choose to push them
some people in your life are not right for you and they are the reason aside for now. I understand that’s not always easy or pleasant, but
why you’re not where you want to be. I’ve previously discussed how you have to start putting yourself first on the priorities list in order to
serve the ones you love down the line. If you cannot bring yourself to
. That’s a scary choose the correct relationships in life and leave those behind that
fact because if those five people aren’t aligned with your direction aren’t a positive influence on you, you’re going to face problems.
and goals, you will almost be guaranteed failure down the road.
Failure has never been something I accept or tolerate. Instead, I

choose to control my environment and if people within that circle
FAILURE HAS NEVER
BEEN SOMETHING I
can’t appreciate or respect my destiny, they are removed
without hesitation.
ACCEPT OR TOLERATE.
On this transformation, you might have to burn some bridges and
distance yourself from those who are negative, question your healthy
habits and try to lead you astray. These people will only cause you
stress, demotivation and pain.
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BUILD SOME
NEW BRIDGES
Whenever you begin a new journey that’s is riddled with positive conflict because you won’t be constantly justifying your actions to
intentions, you will attract new people into your life who have the those around you. Instead, they’ll be encouraging you.
same ambitions and who possess the right mindset. This might be
a new training partner, a new social group or even a new partner in This is such a powerful transition in your day-to-day existence because
more extreme circumstances. the dynamics of the way your world works completely changes for the
better. No longer will you be wasting valuable energy and time arguing
Building these new bridges will give you a new lease on life plus make about bulls***. Instead, they’ll be sharing conversations with like-
your transformation journey one that is loaded with self-fulfillment. minded people who only want to see you succeed.
It will also relieve your stress levels and help you avoid unnecessary
BUILDING THESE NEW MAKE YOUR TRANSFORMATION

BRIDGES WILL GIVE YOU JOURNEY ONE THAT IS LOADED
A NEW LEASE ON LIFE WITH SELF-FULFILLMENT.
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BECOME GOAL
ORIENTATED
Having a goal to reach will keep your pulse going

every day of the year. Goals are like the lifeblood
of your existence; you become your goal. By learning to
live your life by a goal at a time, your productivity and success
will grow alongside you.
If you don’t have goals, you don’t have direction so your motivation
will dwindle into a flame so weak its heat cannot be felt. Whatever
your goals are, write them down now and then break them into
micro goals. Some might seem so far away from you right now or
>
even impossible. The only way to achieve the impossible is to
start ticking those smaller goals off your list first.
FOLLOW ME TO THE GYM FLOOR

AND BEGIN TODAY…
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TRAINING
FOR FAT LOSS
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TRAINING FOR
FAT LOSS
Training for muscle and working out to get lean aren’t actually that The cardio you’ll be doing is split across AM and PM workouts so that
different. The real difference is the volume required. Most people you get two spikes to your metabolism each day. As you can see from
associated getting shredded with loads of extra volume, which doesn’t the program, the volume of cardio does increase with the plan, but
really make any sense. The training program for my 4Weeks2Lean is that’s OK because it’s low impact on your body.
all about maximizing intensity to blast your fat away, without doing
excessive volume. You’re going to exist within a calorie restrict-
ed diet for the next 28 days, so you don’t want to be doing
more volume than you need to be. If you do, you’re going to risk
IT'S ALL ABOUT
MAXIMIZING INTENSITY
losing too much muscle as the catabolic furnace turns on.
You’re only lifting four times per week and most workouts are going to
TO BLAST YOUR FAT
AWAY, WITHOUT DOING
be done within an hour. Don’t invite conversation with eye contact in
the gym. Treat it just like work. Politely apologize to anybody who talks
to you and explain you’re there to work as you only have an hour. EXCESSIVE VOLUME.
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4WEEKS2LEAN
WORKOUTS: DAY 1
DAY 1: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED
# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3
1 Reverse-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1:0
2 Neutral-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1:0
3 Reverse-Grip Machine Row 3 5, 5/10, 5/10/15 60 2:0:2:2 Resting one second per
rep of each rep in dropsets
for example: in set 3, rest
4 T-Bar Row 3 5, 5/10, 5/10/15 60 2:0:2:2 5 seconds, then 10 seconds
5 Machine Preacher Curl 3 5, 5/10, 5/10/15 60 2:0:2:2
6 Cable Curl 3 5, 5/10, 5/10/15 60 3:1:2:0
7 Cardio N/A 30 minutes N/A N/A Moderate Intensity
8 Twist N/A 300 N/A N/A
DAY 1: P.M. WORKOUT — CALVES + ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED
Superset with
1 Seated Calf Raise 3 5, 10, 15 reps 60 2:0:1:0 Superset with Hanging leg raise
Hanging Leg Raise
2 Hanging Leg Raise 3 To Failure 60 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 2
DAY 2: A.M. WORKOUT — SHOULDERS + TRICEPS ACTUAL REPS + WEIGHT LIFTED
1 Machine Military Press 3 5, 5/10, 5/10/15 60 2:0:1:0
2 Rear Machine Fly 3 5, 5/10, 5/10/15 60 2:0:1:0
3 Machine Lateral Raise 3 5, 5/10, 5/10/15 60 2:0:2:2

Resting one second per
4 Machine Shrug 3 5, 5/10, 5/10/15 60 2:0:2:2 rep of each rep in dropsets
5 seconds, then 10 seconds
5 Triceps Cable Pushdown 3 5, 5/10, 5/10/15 60 2:0:2:2
6 Overhead Rope Triceps

Extension 3 10, 10/20, 10/20/30 60 3:1:2:0
7 Close-Grip Bench Press 3 10, 10/15, 10/15/20 60 N/A
DAY 2: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY
# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME
1 Cardio N/A 30 minutes N/A 2:0:2:2 Moderate Intensity

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4WEEKS2LEAN
WORKOUTS: DAY 3
DAY 2: ACTIVE REST ACTUAL REPS + INTENSITY
1 Cardio N/A 40 Minutes N/A 2:0:1:0
2 Twist N/A 300 N/A 2:0:1:0
FAILURE HAS NEVER

BEEN SOMETHING I
ACCEPT OR TOLERATE.
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4WEEKS2LEAN
WORKOUTS: DAY 4
DAY 4: A.M. WORKOUT — LEGS ACTUAL REPS + WEIGHT LIFTED
1 Leg Extension 3 10, 10/20, 10/20/30 60 2:0:1:0
2 Standing Hack Press 3 10, 10/20, 10/20/30 60 2:0:1:0 Resting one second per rep
of each rep in dropsets for
example: in set 3, rest 10
3 Single-Leg Hamstring Curl 3 10, 10/20, 10/20/30 60 2:0:2:2 seconds, then 20 seconds
4 Hack Squat 3 10, 10/20, 10/20/30 60 2:0:2:2
1 Cardio N/A 30 minutes N/A 2:0:2:2 Moderate Intensity

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4WEEKS2LEAN
WORKOUTS: DAY 5
DAY 5: A.M. WORKOUT — CHEST + CALVES ACTUAL REPS + WEIGHT LIFTED
1 Decline Chest Press 3 10, 10/20, 10/20/30 60 2:0:1:0
2 Incline Chest Press 3 10, 10/20, 10/20/30 60 2:0:1:0 Rest one second per rep
of each rep in dropsets for
example: in set 3, rest 10
3 Lower Fly Machine Crossover 3 10, 10/20, 10/20/30 60 2:0:2:2 seconds, then 20 seconds
4 Calf Raise 3 10, 10/20, 10/20/30 60 2:0:2:2
DAY 5: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + WEIGHT LIFTED
# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4 SET 5
1 Cardio N/A 30 minutes N/A 2:0:1:0
2 Decline Sit-Up 5 To failure 60 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 6
2 Twist N/A 300 N/A 2:0:1:0
4WEEKS2LEAN
WORKOUTS: DAY 7
2 Twist N/A 300 N/A 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 8
# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4
1 Low Hammer Row 4 10, 10, 10/20, 10/20/10 60 2:0:1:0
2 Seated Cable Row 4 10, 10, 10/20, 10/20/10 60 2:0:1:0
3 Chest-Supported 4 10, 10, 10/20, 10/20/10 60 2:0:2:2

Bent-Over Row Reps, resting one second per
4 Lat Pulldown 4 10, 10, 10/20, 10/20/10 60 2:0:2:2
5 Spider Curl 4 10, 10, 10/20, 10/20/10 60 2:0:2:2
6 High-Pulley Cable Curl 4 10, 10, 10/20, 10/20/10 60 3:1:2:0
7 Cardio N/A 40 Minutes N/A N/A Moderate Intensity
Superset with
1 Seated Calf Raise 3 5, 10, 15 reps 60 2:0:1:0
Hanging Leg Raise
2 Hanging Leg Raise 3 To Failure 60 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 9
1 Rear Delt Dumbbell Raise 4 10, 10, 10/20, 10/20/10 60 2:0:1:0
2 Hammer Shoulder Press 4 10, 10, 10/20, 10/20/10 60 2:0:1:0
3 Dumbbell Lateral Raise 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 Rest one second per rep
of each rep in dropsetsfor
4 Upright Row 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 example: in set 4, rest 10
seconds, then 20 seconds
5 Triceps Pushdown 4 10, 10, 10/20, 10/20/10 60 2:0:2:2
6 Reverse-Grip Triceps Pulldown 4 10, 10, 10/20, 10/20/10 60 3:1:2:0
7 Lying Triceps Extension 4 10, 10, 10/20, 10/20/10 60 N/A
1 Cardio N/A 40 Minutes N/A 2:0:2:2 Moderate Intensity

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4WEEKS2LEAN
WORKOUTS: DAY 10
2 Twist N/A 300 N/A 2:0:1:0
FAILURE HAS NEVER

BEEN SOMETHING I
ACCEPT OR TOLERATE.
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4WEEKS2LEAN
WORKOUTS: DAY 11
1 Lying Hamstring Curl 4 10, 10, 10/20, 10/20/10 60 2:0:1:0
2 Leg Extension 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 Reps, rest one second per
3 Leg Press 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 10 seconds, then 20 seconds
4 Squat Press 4 10, 10, 10/20, 10/20/10 60 2:0:2:2
1 Cardio N/A 40 Minutes N/A 2:0:2:2 Moderate Intensity

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4WEEKS2LEAN
WORKOUTS: DAY 12
1 Incline Hammer Bench Press 4 10, 10/20, 10/20/30 60 2:0:1:0
2 Flat Hammer Press 4 10, 10, 10/20, 10/20/10 60 2:0:1:0 Reps, rest one second per
3 Cable Crossover 4 10, 10, 10/20, 10/20/10 60 2:0:2:2 10 seconds, then 20 seconds
4 Calf Raise (Leg Press Machine) 4 10, 10, 10/20, 10/20/10 60 2:0:2:2
DAY 12: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + WEIGHT LIFTED
# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET 4 SET 5
1 Crunch 5 To Failure 60 2:0:1:0
2 Cardio N/A 40 Minutes N/A N/A

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4WEEKS2LEAN
WORKOUTS: DAY 13
2 Twist N/A 300 N/A 2:0:1:0
4WEEKS2LEAN
WORKOUTS: DAY 14
2 Twist N/A 300 N/A 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 15
1 High Row 3 10, 10/10, 10/20/10 60 2:0:1:0
2 Reverse-Grip Lat Pulldown 3 10, 10/10, 10/20/10 60 2:0:1:0
3 Machine Row 3 10, 10/10, 10/20/10 60 2:0:2:2 Reps, rest one second per
4 Hyperxtension 3 10, 10/10, 10/20/10 60 2:0:2:2
10 seconds, then 20 seconds
5 Machine Preacher Curl 3 10, 10/10, 10/20/10 60 2:0:2:2
6 Barbell Curl 3 10, 10/10, 10/20/10 60 3:1:2:0
1 Seated Calf Raise 3 10, 10/10, 10/20/10 60 2:0:1:0 Superset with Lying Leg Raise
2 Lying Leg Raise 3 To Failure 60 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 16
# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET4
1 Seated Front Raise to 4 10, 10/10, 10/20/10 60 2:0:1:0

Standing Front Raise
2 Seated Lateral Raise to 4 10, 10/10, 10/20/10 60 2:0:1:0

Standing Lateral Raise
3 Rear Cable Crossover 4 10, 10/10, 10/20/10 60 2:0:2:2 Reps, rest one second per
4 Dumbbell Shrug 4 10, 10/10, 10/20/10 60 2:0:2:2 (for example: in set 3, rest
10 seconds, then 20 seconds).
5 Triceps Rope Extension 4 10, 10/10, 10/20/10 60 2:0:2:2
6 Reverse-Grip Triceps Pushdown 4 10, 10/10, 10/20/10 60 3:1:2:0
7 Seated Triceps Extension 4 10, 10/10, 10/20/10 60 N/A
8 Cardio N/A 45 minutes N/A N/A
DAY 16: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + INTENSITY

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4WEEKS2LEAN
WORKOUTS: DAY 17
DAY 17: A.M. WORKOUT — ACTIVE REST ACTUAL REPS + INTENSITY
2 Twist N/A 300 N/A 2:0:1:0
DAY 17: P.M. WORKOUT — ACTIVE REST ACTUAL REPS + INTENSITY
2 Twist N/A 300 N/A 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 18
1 Leg Extensions 3 10, 10/10, 10/20/10 60 2:0:1:0
Reps, resting one second

2 Squat Machine Press 3 10, 10/10, 10/20/10 60 2:0:1:0 per rep of each rep in
dropsets for example: in
3 Lying Hamstring Curl 3 10, 10/10, 10/20/10 60 2:0:2:2 set 3, rest 10 seconds,
then 20 seconds
4 Parallel Leg Press 3 10, 10/10, 10/20/10 60 2:0:2:2

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4WEEKS2LEAN
WORKOUTS: DAY 19
DAY 19: A.M. WORKOUT — CHEST + CALVES + ABS ACTUAL REPS + WEIGHT LIFTED
# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME SET 1 SET 2 SET 3 SET4
1 Machine Fly 3 10, 10/10, 10/20/10 60 2:0:1:0
2 Decline Dumbbell Flyes 3 10, 10/10, 10/20/10 60 2:0:1:0

Reps, resting one second
per rep of each rep in
3 Incline Cable Flye 3 10, 10/10, 10/20/10 60 2:0:2:2 dropsets for example: in
set 3, rest 10 seconds,
then 20 seconds
4 Standing Calf Raise 3 10, 10/10, 10/20/10 60 2:0:2:2
5 Swiss Ball Abdominal Crunch 4 To Failure 60 N/A
1 Cardio 1 45 Minutes N/A N/A Moderate Intensity

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4WEEKS2LEAN
WORKOUTS: DAY 20
2 Twist N/A 300 N/A 2:0:1:0
FAILURE HAS NEVER

BEEN SOMETHING I
ACCEPT OR TOLERATE.
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4WEEKS2LEAN
WORKOUTS: DAY 21
2 Twist N/A 300 N/A 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 22
1 Hammer Low Row 3 10/5, 10/10, 20 60 2:0:1:0
2 Hammer Mid Row 3 10/5, 10/10, 20 60 2:0:1:0
Reps, rest one second per

3 Hammer Reverse Pulldown 3 10/5, 10/10, 20 60 2:0:2:2 rep of each rep in dropsets
for example: in sets 1 and
4 Lat Pulldown 3 10/5, 10/10, 20 60 2:0:2:2 2, rest 10 seconds before
dropset
5 High-Pulley Cable Curl 3 10/5, 10/10, 20 60 2:0:2:2
6 Standing Preacher Curl 3 10/5, 10/10, 20 60 3:1:2:0

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4WEEKS2LEAN
WORKOUTS: DAY 23
1 Supported Dumbbell Rear Raise 3 10/5, 10/10, 20 60 2:0:1:0
2 Dumbbell Deltoid 3 10/5, 10/10, 20 60 2:0:1:0

"around the world"
3 Incline Fron Dumbbell Raise 3 10/5, 10/10, 20 60 2:0:2:2

4 Machine Shrug 3 10/5, 10/10, 20 60 2:0:2:2 for example: in sets 1 and
2, rest 10 seconds before
5 Cable Triceps Pushdown 3 10/5, 10/10, 20 60 2:0:2:2 dropset
6 Overhead Cable 3 10/5, 10/10, 20 60 3:1:2:0

Triceps Extension
7 Cable Triceps Kick back 3 10/5, 10/10, 20 60 N/A
DAY 23: P.M. WORKOUT — ABS + CARDIO ACTUAL REPS + WEIGHT LIFTED
Superset with
1 Seated Calf Raise 3 10/5, 10/10, 20 60 2:0:1:0
Hanging Leg Raise
2 Weighted Sit-Up 3 To Failure 60 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 24
2 Twist N/A 300 N/A 2:0:1:0

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4WEEKS2LEAN
WORKOUTS: DAY 25
1 Leg Extensions 3 10/5, 10/10, 20 60 2:0:1:0

2 Hack Squat 3 10/5, 10/10, 20 60 2:0:1:0 rep of each rep in dropsets
3 Seated Hamstring Curl 3 10/5, 10/10, 20 60 2:0:2:2 2, rest 10 seconds before
dropset
4 Standing Hamstring Curl 3 10/5, 10/10, 20 60 2:0:2:2

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4WEEKS2LEAN
WORKOUTS: DAY 26
1 Incline Hammer Bench Press 3 10/5, 10/10, 20 60 2:0:1:0

2 Flat Hammer Press 3 10/5, 10/10, 20 60 2:0:1:0 rep of each rep in dropsets
3 Cable Crossover 3 10/5, 10/10, 20 60 2:0:2:2 2, rest 10 seconds before
dropset
4 Calf Raise (Leg Press Machine) 3 10/5, 10/10, 20 60 2:0:2:2

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4WEEKS2LEAN
WORKOUTS: DAY 27

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4WEEKS2LEAN
WORKOUTS: DAY 28

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EATING FOR
FAT LOSS
Abs are made in the kitchen. If you aren’t prepared to get your calculator out and
measure your food, then you’re not going to get shredded on this plan. Food is fuel,
consume what’s necessary for your goals and don’t go any further. Anybody can train
with a certain degree of intensity for 60 minutes, but it takes real mental strength to
consistently stick to a pre-planned diet day after day. This is especially the case
when you want some candy or a pizza.
Don’t be mistaken, if you’ve got limited will-power then you might need to find another
program that helps you justify the need for that because I won’t. You’ve come to me
for results, so I’m showing you how it’s done, but you do need to listen.
Like you always do on my program, you’re going to be eating a meal every

3 hours to encourage your metabolism to burn fast and to feed your muscles.
It also helps push back cravings and makes for more steady energy levels.
In the next pages, I’ve put the whole plan together for you so all you
need is a calculator and a shopping list. Then you can get started.
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GET FAT LOSS
DOWN TO AN ART
On this program, I’ll explain exactly what to eat, how to prepare it and reduction in calories to keep the fat coming off. This is how you force
even when to eat it. Before we go through that, I just need you to go your body to use stored fat as energy instead.
through your cupboard and clear them of any junk foods that may
be in place. This is going to cause some stress on your body, so making sure that
you’re eating everything you need to is imperative to help keep your
cortisol levels in check.
NEXT, TAKE A TRIP TO YOUR LOCAL STORE
AND PURCHASE THE FOLLOWING:
This program has a very specific formula to follow that will guarantee
 Tupperware  Food scale the results you’ve come here for. Every macro and calorie counts,
 Shakers  Measuring cups so don’t allow yourself to eat any more or less than is required.
 Drink bottles  Ice blocks You’ll notice that there’s no extra fat in your diet, only those that
 Cooler bags Naturally occur through your protein sources such as salmon and
steak. The reason is simple: I don’t want to put any unnecessary fat
in your diet because we need your body to burn what it already has
There’s no question that you’re going to need more fuel on training stored. You’re only permitted to have one serving of lean red meat or
days because my workouts are always intense – you can expect salmon per day - no more than that please.
nothing less. However, as this program goes on, you will see a
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FORMULAS FOR PROTEIN AND
COMPLEX CARB REQUIREMENTS:
DAILY PROTEIN REQUIREMENTS:

1.18 x lbs. of body weight
Example: 150 lbs. x 1.18 = 177g of lean protein per day
DAILY COMPLEX CARB REQUIREMENTS:

Week 1: .65 x lbs. of body weight
Example: 150 lbs. x .65 = 97.5 g of starch carbs daily
Example: 150 lbs. x .58 = 87 g of starch carbs daily

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FORMULAS FOR CARB DEPLETION
& LOADING PROCESS FOR "AFTER" IMAGES:
WEEK 4, DAYS 22-23:

.47 x lbs. of body weight
WEEK 4, DAYS 24-25:

.35 x lbs. of body weight
WEEK 4, DAYS 26-27:

.28 x lbs. of body weight (for 2 days)
WEEK 4, DAY 28 (PHOTO DAY):

.50 x lbs. of body weight (for 1 day)

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SOME OTHER NOTES
TO KEEP IN MIND:
1
Eat as many green vegetables as you need to keep full. Graze on vegetables all day if you can. Lightly dip them
in an acceptable dressing or mustard if needed for added flavor.
2
Don’t add any fats. You’re going to be getting sufficient amounts of Naturally occuring fats from the food on this plan,
so you don’t require any more than this.
3
Cook every meal yourself for the entire 4 weeks. Sorry no restaurants. Food prepared in the wrong manner will
knock you back at least 2 days, which we don’t have the luxury of sparing over the next 28 days.
4
Only eat Natural forms of meat, nothing processed. I’d recommend you go to a local butcher for higher quality cuts
and ask them to trim as much of the fat off as possible.
No dairy, wheat or gluten. This is intended to be an anti-inflammatory diet, because you’ll be getting all the inflammation
5 you can handle in the gym. The only dairy that is recommended comes from the KAGED MUSCLE® proteins of RE-KAGED
and KASEIN because both are pure grade with less than 1 gram of Lactose.
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SAMPLE OF
MEAL PLAN Your food will be relatively basic as you consume 6 meals per day,
with a select few condiments and spices that are allowed.
MEAL 1: MEAL 4:
• 6 Scrambled Egg Whites (no oil) • Post Workout 1 Scoop of RE-KAGED
• Salt and Pepper
• 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water MEAL 5:
• 6oz Grilled Steak
MEAL 2: • 1 cup Broccoli
• 6oz Cooked Chicken Breast • 1 portion Spinach
• 1 cup Broccoli • 1 portion Cabbage
• 1 cup Spinach
• 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice MEAL 6:
• 1 Scoop of KASEIN Protein Shake or 1 Cup
MEAL 3: of Fat-Free Cottage Cheese.
• 6oz Grilled White Fish

• 1 cup Lettuce On non-training days: Substitute a meal for your post
workout protein shake instead of drinking a protein shake.
• 1 cup Cucumber
• ½ Cup of Sweet Potato
+
SAMPLE OF VEGETARIAN
MEAL PLAN Your food will be relatively basic as you consume 6 meals per day,
with a select few condiments and spices that are allowed.
MEAL 1: MEAL 4:
• 6 Scrambled Egg Whites (no oil) • Post Workout 1 Scoop of RE-KAGED
• Salt and Pepper
• 1/2 cup (1.5 oz / 40 grams) Oatmeal Cooked in Water MEAL 5:
• 4 Egg White Omelet (no oil)
MEAL 2: • 1 cup Mushrooms
• 1 cup Fat Free Cottage Cheese • 1 portion Tomatoes
• 1 cup Broccoli • 1 portion Spring Onions
• 1 cup Spinach
• 1/2 (1.5 oz / 40 grams) Cup of Cooked Brown Rice MEAL 6:
• 1 Scoop of KASEIN Protein Shake or 1 Cup
MEAL 3: of Fat-Free Cottage Cheese.
• 1 cup Low Fat Tofu

• 1 cup Lettuce On non-training days: Substitute a meal for your post
workout protein shake instead of drinking a protein shake.
• 1 cup Cucumber
• ½ Cup of Sweet Potato
+
GROCERY
SHOPPING LIST
PROTEIN FIBROUS CARBOHYDRATES

 Fish  Asparagus
 Poultry  Broccoli
 Lean steak  Spinach
 KAGED MUSCLE RE-KAGED  Lettuce
 KAGED MUSCLE KASEIN  Kale
 Egg whites  Cucumber
FOR VEGETARIANS: (ADDITIONAL TO FLUIDS

RE-KAGED, KASEIN AND EGG WHITES)
 Green tea
 Tofu
 Black coffee (no more than
 Soy two cups per day)
 Low-fat cottage cheese/paneer  KAGED MUSCLE HYDRA-CHARGE
 Water
COMPLEX/STARCHY CARBOHYDRATES
 Quinoa
 Oats
 Sweet potato
 Brown Rice
+
THE SCIENCE OF
4WEEKS2LEAN
You can rest assured that with my 18 years of more intense than anything you’ve had to face before. For sure, if you’re
obese and are leading a sedentary lifestyle, cutting carbs down makes
experience and the backing of science, my
sense. This isn’t the case if you’re following my training program however.
program really works. I’m going to explain some
of the science to you now. CARBS ARE IMPORTANT FOR SEVERAL REASONS. BASED
ON STUDIES, CARBOHYDRATES WHEN DIETING CAN HELP:
The high protein content is going to help you retain your muscle  Maximize high-intensity exercise
rather than lose it, whilst being in a calorie deficit. This is the most  Reduce cortisol and aid in recovery after exercise
important part of your diet because you need to protect your muscle  Reduce gluconeogenesis, the biological breakdown of using amino
to get the shape you want, protecting it against catabolism. The lower acids and proteins for energy. By reducing this process, you can
fat intake is going to mean that your body is going to have to seek out minimize muscle loss when dieting
other energy sources to get by on, which will come from your stored  Increase muscle protein synthesis, the process of adding
fat. This is how you will come to look leaner. new muscle fibers and proteins
 Increased insulin levels and nutrient delivery to the muscle
I’ve always been in favor of keeping carbs in the diet. Anybody who  Increase workout volume and reduce fatigue, allowing you to train
follows my training program needs them because my workouts are for longer with higher intensity.
+
THE SCIENCE OF
4WEEKS2LEAN
Remember, the most important part of this transformation plan or any

fat loss plan is consistency. This is especially true for 4W eek
s2Lean as
with only 28 days to transform, there’s zero room for error.
Just one day a week can quickly wreck your results, accounting
for 16% of the total period. Remember to stay consistent, all day,
everyday. It’s only 28 days and best of all, it’s going to give you an
extreme amount of motivation and momentum when you see the
results it provides.
REMEMBER TO
STAY CONSISTENT,
To compliment your nutrition plan, you need supplements to plug in
the holes and maximize your results. Everything counts over the next
28 days, getting your supplementation right is going to be crucial. Now ALL DAY, EVERYDAY.
that you’ve got your diet sorted, lets talk about supplements for the
next 28 days.
+
YOUR INTRODUCTION
TO SUPPLEMENTS
You’d be surprised how many supplements don’t come close to giving you the results
they’re supposed to because of disingenuous brands that under dose their products
all in the name of extra dollars. On the 4Weeks2Lean plan you’re going to be using the
world’s best supplements, KAGED MUSCLE®.
KAGED MUSCLE have every product 3rd party batch tested as an act of
total transparency. This means they carry the coveted MicroPure label.
Every product is certified to be free of banned substances and we use
the very best Patented ingredients from around the world. Every process
we use is of the highest standard, including fermentation, natural
flavors and natural colors.
The 4Weeks2Lean program is all about heightening your rate of thermogenesis

and making your body extremely efficient at mobilizing fat ready for disposal. The
supplement plan you’ve been given below does exactly this with precision, which
is also backed by the latest scientific research.
+
SUPPLEMENT
PLAN
UPON WAKING BEFORE BED

• 5g KAGED MUSCLE Glutamine • 5g KAGED MUSCLE Glutamine
• 5g KAGED MUSCLE BCAA • High EPA/DHA Omega 3
• High EPA/DHA Omega 3 • 1 Scoop of KAGED MUSCLE KASEIN
• 500 IU Vitamin D • 1 Scoop KAGED MUSCLE HYDRA-CHARGE
• 1 Scoop KAGED MUSCLE HYDRA-CHARGE
BEFORE MEALS
35 MINUTES PRE-WORKOUT • Take CLEAN BURN 3 times per day before meals.
• 1 Scoop KAGED MUSCLE PRE-KAGED
DURING THE WORKOUT ON REST DAYS:

• 1 Scoop KAGED MUSCLE IN-KAGED Take 3 servings of Citrulline, 2 servings of Creatine HCl, 4
servings of Glutamine, and 3 servings of BCAA. Take 4 servings
IMMEDIATELY POST WORKOUT of Hydra-Charge, all mixed within a gallon jug and sipped on
• 1 Scoop KAGED MUSCLE RE-KAGED throughout the day.
• 5g KAGED MUSCLE BCAA
+
PRE-KAGED &
IN-KAGED
PRE-KAGED and IN-KAGED are two of the most powerful supplements to support your intense
training session. They provide scientifically proven patented ingredients to help enhance your workouts
like nothing you’ve ever tried before.
TOGETHER, THEY ARE DESIGNED TO HELP:
 Fend off fatigue  Promote muscle recovery

 Increase strength  Heighten mental focus and performance
 Increase muscular endurance  Increase anabolism
These two products are the only way to start your workout if you crave maximal performance. As the
workout progresses, you will be able to fight fatiuge and sustain the intensity levels right until the end.
PURCHASE PURCHASE
LEARN MORE LEARN MORE

+
RE-KAGED
RE-KAGED plays a key role in the post workout anabolic window. Without optimizing this period, you
simply won’t maximize your progress. Remember, muscle growth occurs after the gym, not during
your workout.
By using RE-KAGED over traditional whey protein, you can help take your post-workout nutrition protocol
to the next level. First, RE-KAGED uses the most advanced form of whey protein isolates, which have
been proven to maximize digestion and absorption rates to boost muscle protein synthesis and get
the nutrients into the muscles as soon as possible. This is achieved with the addition of the patented
ingredient, ProHydrolase.
In addition to the unique type of whey protein that you wouldn’t find in most commercial proteins,
RE-KAGED also includes unique ingredients that will help take your transformation to the next level.
THIS INCLUDES:
 28 g of Non-GMO Whey Protein Isolate

 7 g of Glutamine and Glutamic Acid (4 g naturally occurring from WPI +
3 g of Free Form L-Glutamine)
 Patented BetaPower™ (betaine)
 Patented Creatine HCl
PURCHASE LEARN MORE
 Super Enzyme ProHydrolase®, which breaks down (hydrolyzes)
whey protein into smaller particle sizes for maximum absorption.
It’s clear to see that RE-KAGED is way more than just a protein shake, it’s a complete recovery blend
that you will not find anywhere else! The combination of glutamine, creatine and betaine all combine to
help make muscle soreness or DOMS a thing of the past, allowing you to train harder, for longer even
when dieting.
+
KASEIN
KASEIN is an advanced casein protein formula designed to be the perfect night time supplement to
fend against catabolism. The protein comes from ultra-premium cold processed micellar casein isolate. To
end your day, you need to know that you’re going to bed with the right balance of amino acids, which are
going to feed your muscles for the hours you’re without food.
KASEIN supports an elevation in muscle protein synthesis levels for up to 7 hours, helping you stay
anabolic all night long. The proteins in this product are pH sensitive, causing them to thicken once they
reach the acidic environment of the stomach. This slows down the release of amino acids into your blood
stream, which is why it’s the perfect pre-bedtime supplement for you.
PURCHASE LEARN MORE

Creatine HCl is the most premium, highly concentrated form of creatine available, and our source is
the original patented version.
When you take Creatine HCl, you will boost your ATP production, giving your muscles the ability to perform at a
higher level. It’s the perfect supplement to use on a fat loss program to help sustain performance.
PURCHASE PURCHASE

+
GLUTAMINE &
BCAAS
Most of you will be aware of the importance of BCAAs, which becomes even more acute when you’re in a
calorie deficit. BCAAs are the three key amino acids that your muscles need to lay down the new muscle and
during 4Weeks2Lean, they will also play an important role at m eals and around the workouts to reduce
any muscle breakdown that would otherwise occur.
By adding in BCAAs, you can ensure you help support muscle protein synthesis throughout the day
and also improve recovery. Glutamine plays a similarly important role, being one of the most abundant
amino acids, it is quickly depleted during intense exercise.
Glutamine has been shown to play a role in gut health, along with also supporting your recovery
when dieting.
PURCHASE PURCHASE

+
HYDRA-CHARGE
Hydra-Charge provides a powerhouse of flavor that is also packed with nutrients while acting as a flavoring
system for your water. Hydra-Charge supports hydration and the body’s natural defenses before, during
and after intense training.
Hydra-Charge contains five essential electrolytes from coconut water and is combined with SPECTRA, a
scientifically balanced blend to support antioxidant levels.
DURING THE 4WEEKS2LEAN, HYDRA-CHARGE IS GOING TO ENSURE YOU REACH YOUR

TRANSFORMATION GOALS BY PROVIDING 2 KEY BENEFITS:
1. First, the antioxidants will play a key role in reducing oxidative stress and cortisol, which can
cause damage to your cells and are known to elevate when dieting. When cortisol spikes up for
a long period of time, it can lead to all kinds of issues such as poor recovery, fatigue, muscle
damage, muscle loss and even blunting fat loss.
2. The second benefit of Hydra-Charge is of course, hydration. While many people think of
hydration as just water, it is in fact the balance of water and electrolytes. As you will be
eating single ingredient “clean foods”, it’s even more important to consume some high quality
PURCHASE LEARN MORE
electrolytes. Adequate water and electrolytes play a role in fat loss, along with transporting
nutrients around the body, improving the nutrient delivery of key amino acids to your muscle!
Clean Burn will help kick your body’s fat-burning machinery into high gear.
This fat loss support supplement is unique as it attacks the problem from all angles, helping to provide the
energy you need to power through tough workouts and enabling your body to burn fat more efficiently. It
relies on specialized, patented ingredients that offer proven results.
CLEAN BURN IS FORMULATED TO HELP:
 Transport fatty acids to the cells for energy with Carnipure

 Ignite your metabolism to burn more calories with Capsimax
 Stabilize blood sugar levels to assist with fat loss with Chromemate
 Prevent sugar cravings to avoid reaching for that mid-afternoon sugary snack
with gymnema syvestre extract
PURCHASE LEARN MORE

+
OTHER
SUPPLEMENTS
Fish Oils Vitamin D

Supplementing with an omega 3 fish oil, rich in EPA/DHA is going to support Nearly everybody in the Western world is deficient in Vitamin D, or runs the risk of
your joints on this program, boost your natural testosterone and improve it especially through the darker months of the year. Vitamin D has lots of functions
fat loss. Diets high in protein usually have enough omega 6s, so you need which we require, such as immune health. However it’s really well known for
the extra omega 3s to balance that ratio. Otherwise, it can effect health promoting healthy bones which is of real importance to you as someone who’s
and performance. about to put your body through physical torture in the gym!
+
TAKE ACTION
NOW!
The time has come to take this plan and action it. Anybody can sit
down and read through the best fat loss program in the world. It takes
a very different type of beast to see it through. To reiterate, if it is fat
loss you seek, the next 28 days will surprise even the most skeptical
of minds if you apply it as you’ve been told.
DO THE FOLLOWING NOW:

 GET your groceries list together and purchase your foods
 EMPTY your cupboards of all banished foods
 BUY yourself some Tupperware containers
 MAKE sure your gym is appropriate for this plan
 ORDER your KAGED MUSCLE supplements
 DO Day 1 of the plan within the next 3 days
I’ll be there by your side at all times, so just do as I say.
LET'S CRUSH THIS

TOGETHER!

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4WEEKS2LEAN

THE MOST INTENSIVE FAT LOSS PROGRAM

4Weeks2Lean is the most intensive fat loss

ARE YOU READY? LET’S DO THIS...

Successful transformations always begin with

Well over 150 million people have followed my UNDERSTAND HOW

Failure has never been something I accept or tolerate. Instead, I

BUILDING THESE NEW MAKE YOUR TRANSFORMATION

Having a goal to reach will keep your pulse going

FOLLOW ME TO THE GYM FLOOR

DAY 1: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED

1 Reverse-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1:0

2 Neutral-Grip Pulldown 3 5, 5/10, 5/10/15 60 2:0:1:0

5 Machine Preacher Curl 3 5, 5/10, 5/10/15 60 2:0:2:2

6 Cable Curl 3 5, 5/10, 5/10/15 60 3:1:2:0

7 Cardio N/A 30 minutes N/A N/A Moderate Intensity

8 Twist N/A 300 N/A N/A

2 Hanging Leg Raise 3 To Failure 60 2:0:1:0

3 Cardio N/A 30 minutes N/A N/A Moderate Intensity

DAY 2: A.M. WORKOUT — SHOULDERS + TRICEPS ACTUAL REPS + WEIGHT LIFTED

1 Machine Military Press 3 5, 5/10, 5/10/15 60 2:0:1:0

2 Rear Machine Fly 3 5, 5/10, 5/10/15 60 2:0:1:0

3 Machine Lateral Raise 3 5, 5/10, 5/10/15 60 2:0:2:2

6 Overhead Rope Triceps

7 Close-Grip Bench Press 3 10, 10/15, 10/15/20 60 N/A

8 Cardio N/A 30 minutes N/A N/A Moderate Intensity

9 Twist N/A 300 N/A N/A

DAY 2: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME

1 Cardio N/A 30 minutes N/A 2:0:2:2 Moderate Intensity

DAY 2: ACTIVE REST ACTUAL REPS + INTENSITY

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME

1 Cardio N/A 40 Minutes N/A 2:0:1:0

2 Twist N/A 300 N/A 2:0:1:0

FAILURE HAS NEVER

DAY 4: A.M. WORKOUT — LEGS ACTUAL REPS + WEIGHT LIFTED

1 Leg Extension 3 10, 10/20, 10/20/30 60 2:0:1:0

4 Hack Squat 3 10, 10/20, 10/20/30 60 2:0:2:2

5 Cardio N/A 30 minutes N/A N/A Moderate Intensity

6 Twist N/A 300 N/A N/A

DAY 4: P.M. WORKOUT — CARDIO ACTUAL REPS + INTENSITY

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME

1 Cardio N/A 30 minutes N/A 2:0:2:2 Moderate Intensity

DAY 5: A.M. WORKOUT — CHEST + CALVES ACTUAL REPS + WEIGHT LIFTED

1 Decline Chest Press 3 10, 10/20, 10/20/30 60 2:0:1:0

4 Calf Raise 3 10, 10/20, 10/20/30 60 2:0:2:2

5 Cardio N/A 30 minutes N/A N/A Moderate Intensity

6 Twist N/A 300 N/A N/A

DAY 5: P.M. WORKOUT — CARDIO + ABS ACTUAL REPS + WEIGHT LIFTED

1 Cardio N/A 30 minutes N/A 2:0:1:0

2 Decline Sit-Up 5 To failure 60 2:0:1:0

DAY 6: ACTIVE REST ACTUAL REPS + INTENSITY

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME

1 Cardio N/A 40 Minutes N/A 2:0:1:0

2 Twist N/A 300 N/A 2:0:1:0

DAY 7: ACTIVE REST ACTUAL REPS + INTENSITY

# EXERCISE SETS REPS REST TEMPO TRAINING SCHEME

1 Cardio N/A 40 Minutes N/A 2:0:1:0

2 Twist N/A 300 N/A 2:0:1:0

DAY 8: A.M. WORKOUT — BACK + BICEPS ACTUAL REPS + WEIGHT LIFTED

1 Low Hammer Row 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

2 Seated Cable Row 4 10, 10, 10/20, 10/20/10 60 2:0:1:0

3 Chest-Supported 4 10, 10, 10/20, 10/20/10 60 2:0:2:2