Kris Gethin's DTP: Training
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
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.
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
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.
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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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
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...
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...
Day 1 does not have to be a Monday. You can start tomorrow. Try this:
Tues: Legs, Upper Abs
Thurs: Chest, Back
Sat: Arms, Lower Abs
Mon: Shoulders, Upper Traps
Cardio can be done ANYWHERE. Hope that helps!
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.
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
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...