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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.

3 rounds of the circuit
2 minute rest between circuits
Total duration: 15-20 minutes

• 

  3/4 Sit-Up

  3 rounds of 30 seconds
• 

  Russian Twist

  3 rounds of 30 seconds
• 

  Alternate Heel Touchers

  3 rounds of 30 seconds
• 

  Air Bike

  3 rounds of 30 seconds
• 

  Cocoons

  3 rounds of 30 seconds
• 

  Side Bridge

  3 rounds of 15 seconds each side
• 

  Bottoms Up

  3 rounds of 30 seconds
• 

  Elbow to Knee

  3 rounds of 15 seconds each side