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Kris Gethin's DTP: Training

Kris Gethin's 4-week DTP program will build quality muscle in a short time. It's not magic; it's smart, effective training. Get growing.

DTP stands for "Dramatic Transformation Principle," and it will dramatically alter your physique. DTP is a revolutionary training system that utilizes a variety of rep ranges, weights, rest periods and techniques to maximize your body's ability to build muscle. DTP involves heavy weight and high reps, and it works. Over the next 4 weeks, you will build muscle. You'll be anabolic, but you'll also rev your metabolism. DTP will shock your body, and you will grow.

Kris Gethin's DTP - Overview

Watch The Video - 08:07


Schedule. Track. Succeed.

This trainer is specific to people who want to gain a lot of mass in a short amount of time. It's also great for people who have just gotten done cutting for a contest, a photo shoot, or are at the end of a 12-week trainer. If you just finished my 12-Week Hardcore Trainer and want to build muscle, DTP is for you. Your body is primed to grow. You can also use DTP if your training routine has stagnated and you need a change.


DTP Principles ///

The principles of DTP are simple. You can do this trainer in your home gym. There's no need for fancy equipment or specialized machines. If you follow the principles as they're laid out, there's no reason you won't see amazing results.

DTP is a pyramid trainer. You lift four days per week with cardio days between each weight session. You'll only be doing one or two exercises for each muscle group or body part, but you might hit 500 reps across multiple sets.

  • Day 1: Legs, Upper Abs
  • Day 2: Cardio
  • Day 3: Chest, Back
  • Day 4: Cardio
  • Day 5: Arms, Lower Abs
  • Day 6: Cardio
  • Day 7: Shoulders, Upper Traps

Pyramid Scheme ///

DTP sets are typically 50, 40, 30, 20, 10 reps. You increase weight as you go up the pyramid, so you're always lifting as heavy as possible in a given rep range. When you've completed the first 5 sets, you'll go back down the pyramid -- 10, 20, 30, 40, 50 reps -- decreasing weight as you go. All told, you'll do ten sets.

50 reps for the first set might seem like a lot, but stick to it. It'll serve to act as your warm-up set, and it will take you to absolute failure. This high amount of reps promotes the flow of synovial fluid to your joints, opens up neuromuscular pathways, gets more blood to your muscles, and activates nerve endings to get those motor-neurons firing for proper muscle-fiber contraction.

You may hit failure before 50. If that's the case, take a rest, do a couple reps, take another rest, and continue. Make sure you get to 50 reps! After you've hit 50, rest for 45 seconds, up the weight, and go for 40.

As the weight goes up, take longer rest periods between sets. The rest intervals for the first 5 sets look like this: 45, 60, 75, 90, 105 seconds. When you go back down, you'll rest for 120, 105, 90, 75, 60 seconds. Most importantly, rest as long as you need to recover your strength, and not a moment longer.


Building DTP Style ///

Through these DTP workouts, specifically starting with the higher rep range and the shorter rest periods, you'll be able to hit the Type I muscle fibers. Then, as the weight gets a little heavier, you'll get to the Type IIA muscle fibers and then finish off with the Type IIB fibers.

You may have heard that high reps won't build muscle. This is not the case. You'll definitely build muscle, but more importantly, you'll build muscle density. Your muscles will fill, and the lines on your body will change. With this trainer, you'll get 4 full workouts with me, nutrition and shopping guides, rest/cardio day directions and other hints and tips as you progress.


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About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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Guns_On_Fire

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Guns_On_Fire

BEAST MODE!!!!!!

Aug 6, 2012 12:00pm | report
 
Siddharth09

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Siddharth09

brings it on!!!!!!!!!!!

Aug 6, 2012 12:02pm | report
 
anuragbirla

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anuragbirla

m ready!!!!!! its looikn hard,but thats what i have been waiting for..

Aug 6, 2012 12:07pm | report
 
timhoneycutt3

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timhoneycutt3

how is it going for u so far?

Jun 4, 2014 11:47pm | report
wkeithprince

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wkeithprince

Hardcore, love it!

Aug 6, 2012 12:23pm | report
 
Jheywood

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Jheywood

Looks extreme. I'm ready for the challenge. Hoping for awesome results after 4 weeks!

Aug 6, 2012 12:51pm | report
 
tduff311

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tduff311

Any results on this program?

Dec 27, 2012 2:07pm | report
tdurinka

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tdurinka

I've completed your 12 week program, I'm still looking to lose more weight and obviously gain muscle. Could I do this 4 week trainer for cutting still?

Aug 6, 2012 1:02pm | report
 
upinstrize23

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upinstrize23

I would assume that would be a no but you could try and still having a calorie deficit and that will help you to continue to lose weight specifically bodyfat but you will gain alot less mass than you could if you were just simply bulking with clean carbs and protein sources

Aug 6, 2012 2:58pm | report
skottynan

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skottynan

Don't use this for cutting! This is solely for mass. Yes you will get lean as well but not cutting lean. If you do this workout with calorie deficit you will seriously wear yourself out and will be prone to injury. The whole idea of DTP requires large macronutrient intake because you are breaking everything down to the max. DTP is a form of overtraining and should only be done for short periods of time, this is why it is set up for four weeks. If you overtrain without feeding the body properly you are setting yourself up for failure.
Try HIIT for cutting...

Aug 10, 2012 12:38pm | report
sdlakerfan8

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sdlakerfan8

That's a lie. You can do this for cutting, just adjust the diet. You should know this. I just finished the 12 week transformation as well and as you know, we did DTP for the last 2 weeks. If you want to cut, just follow this program, but don't follow the diet. Probably stick to the 12 week diet...

Dec 11, 2012 1:40pm | report
gottalift78

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gottalift78

I had some made success with the 12 week program.. I am currently running Y3T and love it! I think I might combine these 2 programs and see my outcome.

Aug 6, 2012 3:30pm | report
 
KUSHJ

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KUSHJ

if you have combined the 2 programs the questions are:
1. How did you make the plan?
2. Did you get any results?

Apr 20, 2014 3:07am | report
krisloock

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krisloock

Think I'll give this a go after my next show....12 days!

Aug 6, 2012 3:35pm | report
 
beancobain

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beancobain

What I do if in my city dont have any gym with work on sundays?

Aug 6, 2012 6:44pm | report
 
Whit3Lightning

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Whit3Lightning

Day 1 does not have to be a Monday. You can start tomorrow. Try this:

Tues: Legs, Upper Abs
Wed: Cardio
Thurs: Chest, Back
Fri: Cardio
Sat: Arms, Lower Abs
Sun: Cardio
Mon: Shoulders, Upper Traps

Cardio can be done ANYWHERE. Hope that helps!

Aug 6, 2012 7:01pm | report
stats68860

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stats68860

PUMPED.

Went through the whole work out and didn't really have a weight idea for chest day so since I am starting this next week I decided to just do the chest and back workout today. Never had this big of a pump.., highly suggest doing this if you haven't already started the program so you don't have to do the guess work when it really counts.

Aug 6, 2012 8:12pm | report
 
JustDoItAlready

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JustDoItAlready

I'm totally new to all this. I totally want to do this but I haven't done the 12week challenge. Do you suggest I do this to drop fat and build tone

Aug 6, 2012 9:22pm | report
 
SoxNation4life

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SoxNation4life

I suggest you try his 12 week Body by design program. The last 3 weeks on that has the same dtp. I did it and it actually works

Aug 8, 2012 6:53pm | report
skottynan

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skottynan

If you are truly new to this sport DO NOT start with this program. This is an advanced form of bodybuilding. If you start here you will probably do one workout, feel good during that day, then hate your life for the rest of the week. You might not even get out of bed the next day. I'm not kidding.
Try the 12 week video trainer then move into this. Trust me...

Aug 10, 2012 12:42pm | report
kobra69

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kobra69

Is it me or I can't see "Back" training here..? Weird, but awesome!!!!!!!!! Bring it on!!!

Aug 7, 2012 4:42am | report
 
stats68860

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stats68860

It's just you. Chest, BACK- same day

Aug 7, 2012 10:00am | report
kobra69

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kobra69

I knew it was just me!!! lol cheers for that!

Aug 7, 2012 10:37am | report
stats68860

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stats68860

Good thing it wasnt a snake ;)

Aug 7, 2012 2:30pm | report
kobra69

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kobra69

Haha! Very funny!! Lol ;)

Aug 7, 2012 3:05pm | report
Showing 1 - 25 of 210 Comments

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