Dramatic Transformation Principle

Ok boys and girls, this is my first post so I hope you like it. After months of going back and forth, sharing progress reports, photos, and ridiculous conversations, Bear has convinced me to make a blog post. Time to put aside the med school text books and hit the world of blogging.

This is only about half of them.

Anyway, over the past couple of years I have never followed a strict routine at the gym. I added in exercises here and there, made some adjustments and did what I thought worked best for my body. My diet has been relatively healthy and stable even with the limited time I have in school. Until recently, this satisfied me, but after time everyone hits a plateau, I have reached mine. So I figured it was time to try something I read about during the summer, the Dramatic Transformation Principle. In short, this 4 week program is a combination of high reps and high weights. There are 4 days of weight lifting each week, with a cardio day separating each of those days. You have to leave your ego at the door, no more maxing your bench press, sorry dudes.

  • 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


I wont describe that many more details of the actual program because the link I provided has everything you need to know about it.

As of right now, I weigh approximately 178lbs, max bench press (with the bar): 245lbs, incline bench (dumbbell total): 220lbs, squat: 265lbs. Deadlift: Not sure sure since I have never gone for a max.

Currently, I just finished day 2/28. Day 1 was a total of 360 reps of leg press, 220 reps of calf press, and decline crunches

It’s pretty tough to pick a good weight to start with because of the amount of reps you are doing, and the superset with calf press, but you get the hang of it quickly. The point is to end each set to failure with 45sec to 1.5 min breaks. The work out takes about 45 minutes to complete.

  • Leg Press 10 sets of 50,40,30,20,10,10,20,30,40,50 reps
Today was day 2/28. It was weird going to the gym and not lifting a weight but I want to follow this program as closely as possible. The program suggests different forms to complete the cardio and I chose the treadmill.
3 minutes jogging, then 1 minute of running for a total of 20 minutes.
I started my 3 minute jog at 10km/h, and my 1 minute sprint at 14 km/h. I worked myself up to a 14km/h jog and 18km/h run for the last 2 cycles. I always put the treadmill on an incline of 1 just to make it a little more realistic to running on flat ground.
As of now, my legs are still sore, but I can’t wait for tomorrow, chest and back day!


In terms of diet, I am trying to eat as healthy as possible. Of course there are going to be some slip ups for those nights out, or going to restaurants; but for the most part it shouldn’t be too much of a problem.
For this 4 week program I will be on whey protein powder, creatine, BCAA’s and using 1MR for my pre-workout.

Well, it’s time to finish cooking up this week’s meals and then get back to the books. Stay tuned, results of the DTP challenge will be posted in 4 weeks time! Happy Hulking!

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