Kris Gethin – Routine, Diet & Training Blueprint
Kris Gethin is an internationally renowned fitness coach, transformation specialist, CEO of a supplement company, and former Editor-in-Chief of a leading bodybuilding platform. Known for his extreme discipline and DTP training system, he has trained celebrities and athletes worldwide.
🔹 Early Life & Turning Point
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Raised on a farm in Wales → strong work ethic
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Passionate about motocross in youth
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Serious back injury ended racing career
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Began weight training for rehabilitation
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Fell in love with bodybuilding and competition
👉 First competition: MetRx First Timers Wales – placed 2nd (lost by 1 point)
🔹 Career Highlights
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Editor-in-Chief of a major bodybuilding website
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Founded his own supplement company
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Prepared for a triathlon over 28 months
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Celebrity trainer for:
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Hrithik Roshan
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John Abraham
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Mahesh Babu
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🏋️ Training Philosophy
🔹 Dramatic Transformation Principle (DTP)
Kris created DTP (Dramatic Transformation Principle) — a high-volume system designed to burn fat and build muscle simultaneously.
🔥 Key Concepts
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High & low reps in one workout
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Targets fast & slow twitch muscle fibers
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Extreme volume for fat loss
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Supersets for intensity
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Minimal rest between sets
👉 Goal: Maximum calorie burn + muscle stimulation
📅 Weekly Workout Routine (DTP Split)
Monday – Legs (DTP)
Leg Press:
50 → 40 → 30 → 20 → 10 → 5 → 5 → 10 → 20 → 30 → 40 → 50 reps
Tuesday – Shoulders (DTP)
Shoulder Press (same rep pyramid)
Wednesday – Cardio
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20 min stair walking
Thursday – Arms
Superset:
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Barbell Curl
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Lying Triceps Extension
(DTP rep scheme)
Friday – Shoulders + Back
Superset:
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Dumbbell Press
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Bent-over Dumbbell Rows
(DTP reps)
Saturday – Abs & Calves
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Crunches – 3 × failure
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Leg Raises – 3 × failure
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Standing Calf Press – 3 × 20
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Seated Calf Press – 3 × 30
Sunday – Cardio
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20 min stair walking
🥗 Diet & Nutrition Strategy
🔹 Core Principles
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8 meals per day
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Lean protein + complex carbs + greens
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Never fast before cardio
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Frequent meals boost metabolism
📅 Sample 8-Meal Plan
Meal 1
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Oats
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Egg whites
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Coffee
Meal 2
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Egg white omelet
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Chicken
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Oatmeal
Meal 3
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Lean steak
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Brown rice
Meal 4
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Chicken
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Sweet potato
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Broccoli
Meal 5
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Tilapia
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Brown rice
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Broccoli
Meal 6
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Tilapia
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Broccoli
Meal 7
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Chicken
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Sweet potato
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Broccoli
Meal 8
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Steak
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Broccoli
💊 Supplement Stack
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Whey Protein
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Casein Protein
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BCAA
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Glutamine
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Creatine
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Multivitamins & Minerals
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Pre-Workout
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Probiotic Digestive Enzymes
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Natural Testosterone Booster
⭐ Idols & Influences
Kris credits these legends as inspiration:
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Dorian Yates
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Lee Priest
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Branch Warren
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Andrew Merrifield
💡 Lessons from Kris Gethin
✔ Injury can become a new beginning
✔ Discipline beats motivation
✔ Train smart, not just hard
✔ Nutrition is as important as training
✔ Never settle — always evolve
