Welcome to the 2020 Kaged Training Program, the 12-Week Lean Muscle Program for Men and Women.

This program with Kris Gethin will be motivating, challenging, transformational, and life-changing for males and females, young and old.

For the next 12 weeks, if you put the work in, you will witness the dramatic lean-muscle gains and dramatic fat loss of both a male and female client who each followed the same 12-week program that you’re following.

You’ll be inspired by Kai Wachi’s and Danielle Smith’s effort, discipline, and results. When Kai and Danielle began the program they were overweight and out of shape. But within 12 weeks they were able to achieve their goals of becoming leaner, more fit and more muscular regardless of their parenting, work, and travel schedules.

You’ll see their physiques evolve in real time at the same time that you’re following the same lean muscle program that they did. In this program, I incorporate many of the most effective techniques I’ve learned from world-leading scientists, professionals, functional medicine practitioners, formulators, my clients, and of course my own experience.

In order for this program to work for you, it’s going to require your full commitment, time, and effort. This program is NOT easy, and it’s only for those fully invested in themselves to make a dramatic improvement in their lean muscle mass over a very short period. You have to follow what I say as closely as possible, doing exactly what I recommend for the workouts, meals, cardio, supplements, rest and recovery.

First, let's talk about what to expect with your training, nutrition, and supplementation

Training Overview

This program runs 12 weeks and is built around a consistent weekly split: Legs on Monday, Back on Tuesday, Chest on Wednesday, Shoulders on Thursday, Arms on Friday, with Saturday and Sunday as Active Rest days. Abs and calves are programmed 2–3 times per week, rotating throughout the week as the program progresses.

Training intensity builds week over week. You'll use a range of techniques including supersets, drop sets, rest-pause, giant sets, and Dramatic Transformation Principle (DTP). The exercises and strategies shift regularly. Watch each day's video and read the accompanying content so you know exactly what's coming.

Cardio runs every day. In Week 1, you'll perform one 15-minute steady-state session daily. From Week 2 onward, you'll split into two sessions — one first thing in the morning, one later in the day. Never combine them into a single longer session. Intensity should sit around a 7 out of 10 — enough to break a sweat, not enough to compete with your weight training. At the end of each week, reevaluate your cardio volume based on how your body is responding and adjust accordingly.

Before you start, establish your baselines: get a body fat test, weigh yourself first thing in the morning, take front, back, and side photos, start a training journal, and set up some form of accountability — whether that's telling people in your life or posting on social media.

Nutrition Overview

Nutrition is the most critical factor in this program. The goal is to build muscle while reducing body fat simultaneously, and that requires eating strategically, not just eating less. You'll consume several small meals throughout the day to keep metabolism elevated, maintain a steady supply of amino acids, and avoid the calorie surpluses that lead to fat storage.

Starting macros are built around your bodyweight:

Protein: 1.3g per pound of bodyweight daily
Carbohydrates: 1.5g per pound on training days, 1.0g per pound on rest days
Dietary fats: 0.5g per pound daily

These numbers will be adjusted week by week based on how your body responds. Eat quality whole foods at every meal. That means lean proteins like chicken breast, turkey, cod, tuna, salmon, egg whites, and cottage cheese; slow-digesting carbs like yams, rice, oats, and sweet potatoes; fibrous vegetables at every whole-food meal; and healthy fats from sources like avocado, olive oil, salmon, and nuts. Drink at least one gallon of water per day. Adding Hydra-Charge and Glutamine to your jug makes this easier and more effective.

One day per week (Sunday), you'll fast for 16 hours to support cellular cleanup, reduce inflammation, and improve insulin sensitivity. Details on timing and how to manage this will be provided each week.

Prep your food in bulk once or twice a week, portion it into individual servings, and always have your next few meals with you. If you don't have food ready when you need it, the diet falls apart. Planning ahead is non-negotiable.

Supplementation Overview

Quality supplements can add meaningful results to any transformation program, but only if you're taking the right things at the right times.

This stack is built around nine core products selected for their ingredient quality, third-party testing, and the way they work together across your training day. Every product uses premium, patented, or fermented ingredients with full label transparency, no proprietary blends, no filler.

The foundation of this program is the pre/intra/post training stack: Pre-Kaged (45 minutes before training) drives focus, energy, and performance with organic caffeine, fermented BCAAs, and pure L-Citrulline. Intra-Workout keeps you fueled through the session, supporting ATP regeneration and buffering lactic acid buildup. Post-Workout Protein delivers 28g of fast-digesting whey isolate plus digestive enzymes and Creatine HCl to kick off recovery immediately after you train. Pair these three consistently and you're covering the most critical window of your day.

Outside the gym, Whey Protein Isolate fills protein gaps between meals, Casein provides a slow-release feed before bed to prevent overnight muscle breakdown, and Clean Burn supports fat loss through multiple mechanisms taken before meals. Hydra-Charge, Glutamine, and BCAAs round out the stack. Mix them into a large water jug and sip throughout the day to stay hydrated, support recovery, and protect muscle tissue.

GET YOUR TRAINING STACK

Daily Supplement Schedule

Timing	Supplement	Dose
Upon rising / before breakfast	Clean Burn	1 serving
	Whey Protein Isolate	1 scoop
	Hydra-Charge	1 scoop
	Glutamine + BCAAs	1 scoop each
60–90 min before training	Whey Protein Isolate	1 scoop
	Hydra-Charge	1 scoop
	Glutamine + BCAAs	1 scoop each
45 min before training	Pre-Kaged	1 scoop
During training	Intra-Workout	1 scoop
	Hydra-Charge	1 scoop
	BCAAs	1 scoop
Immediately post-training	Post-Workout Protein	1 scoop
Before lunch + before dinner	Clean Burn Capsules	1 serving each
Before bed	Casein	1 scoop
Before bed	Glutamine	1 scoop

Budget Stack

If you're working with a tighter budget, this stripped-down stack covers the essentials. You'll still hit the most critical windows — protein, hydration, and recovery.

Timing	Supplement	Dose
Upon rising / before breakfast	Whey Protein Isolate	1 scoop
	Hydra-Charge	1 scoop
	Glutamine	1 scoop
60 min before training	Hydra-Charge	1 scoop
60 min before training	Glutamine	1 scoop
45 min before training	Pre-Kaged	1 scoop
During training	Hydra-Charge	1 scoop
Immediately post-training	Whey Protein Isolate	1 scoop
Before bed	Whey Protein Isolate	1 scoop

GET YOUR TRAINING STACK

The Daily Training Videos

You can find every single workout on the 12-Week Lean Muscle Trainer YouTube playlist.

▶ Week 1

Day 1

Watch the video here.

Today, we’re jumping into the fire. We’re starting with legs, calves, and abs. Finish with 15 min of steady-state cardio to burn fat and support recovery.

Leg Extensions 3 Sets/20 Reps Rest 2 minutes and stretch between each set
Machine squats 3 Sets/20 Reps Rest 3 minutes and stretch between each set
Leg presses 3 Sets/20 Reps Rest 3 minutes and stretch between each set
Lying hamstrings curls 3 Sets/15 Reps Rest 2 minutes and stretch between each set
Standing calves raises 3 Sets/20 Reps Rest 2 minutes and stretch between each set
Elevated sit-ups 3 Sets/Failure Rest 2 minutes and stretch between each set
Lying leg raises 3 Sets/Failure Rest 2 minutes between each set