: Dietary fats are generally kept low, with a focus on nutrients found naturally in lean protein sources. Dietary Guidelines
While the foundation of the program is whole foods, Kris Gethin recommends a strategic supplement stack to maximize results, support energy levels, and aid recovery. A typical stack would be broken down throughout the day:
Oats, brown rice, sweet potatoes, and broccoli.
20–30 minutes of fasted cardio first thing in the morning. kris gethin 12 week transformation program pdf
Before starting any high-intensity program or new supplement regimen, consulting with a healthcare provider is recommended.
Drink 1–2 gallons of water per day; cook and prepare all your meals in advance, for the entire week; and grill your food to reduce fat.
Rotating through different rep ranges and intensities to target all muscle fiber types (Type 1, 2A, and 2B). : Dietary fats are generally kept low, with
The volume and intensity increase, and the nutrition plan becomes more focused to target fat loss while maintaining muscle.
Kris Gethin, a renowned fitness expert and coach, developed this 12-week program designed for body recomposition—burning fat and building muscle through structured resistance training and cardiovascular exercise. The program is organized into three distinct phases, designed to challenge the metabolism and stimulate muscle growth. The Three Phases
DTP is a high-volume, high-intensity training system that utilizes a pyramid rep structure. A typical DTP format involves performing a single exercise for 50, 40, 30, 20, and 10 repetitions, then climbing back up the pyramid with 10, 20, 30, 40, and 50 reps. You only rest for 45 to 60 seconds between these grueling sets. Weekly Workout Breakdown 20–30 minutes of fasted cardio first thing in the morning
The transformation focuses on reaching to stimulate growth and metabolic change. It is divided into distinct phases to keep the body from plateauing:
: Peel back remaining body fat to reveal underlying definition.