He Trained Like Me For 30 Days, These Are The Results

Recently, Kevin followed my diet plan and lost an impressive 12 pounds. But now, we're taking it up a notch: what happens if he takes on the fitness challenge of copying my intense training program for the next 30 days? Could this 30 day fitness challenge work for a beginner with a completely different body type? Or will the training be too much for him, both physically… and mentally? How much muscle can Kevin gain in 30 days? Here’s Kevin’s 30 day body transformation.

Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:

Click below to subscribe for more videos:

So before today, Kevin's workout plan consisted of 3 full body workouts per week, each being about 45 minutes long. During the 30 day fitness challenge, however, his workouts will jump to 5 workouts per week. Each workout lasts at least an hour. It also utilizes reverse pyramid training to increase my strength while maximizing growth. Reverse pyramid training involves doing your first set with the heaviest weight, aiming for lower reps (anywhere between 4 to 6 reps). After that, you drop the weight by about 10% for the rest of your sets just to get the training volume. I also like to superset my training. It’s a proven approach that can help you do more in less time. But it can be exhausting, especially for beginners.

Kevin’s starting weight is just over 216 lbs. Over the next 30 days of this fitness challenge, I hope his training can accelerate his fat loss journey and help him shed off at least a few pounds. But I also want to see just how much strength Kevin can build on his push-ups, presses, and chin-ups and how his muscles will respond and grow to all the training. And lastly, I’m not gonna lie, Kevin’s conditioning needs work. He not only gets easily gassed between hard sets, but any sort of cardio totally wipes him out. I’m gonna see if we can not only get him stronger and leaner but fitter as well.

Something I quickly was that just because one exercise is a great fit for me, doesn’t always mean it’s a great fit for Kevin. For example, when I tried running Kevin through dips, the exercise was too challenging. So we had to swap them for an easier exercise that still hits the lower chest: incline push-ups. Now, most people associate “rest days” with doing absolutely nothing. At least, that’s what Kevin had in mind when going into this 30-day body transformation journey. But doing the right amount of movement can actually help speed up Kevin’s muscle recovery. Not only was Kevin’s poor conditioning holding him back from his workouts in the gym, but there’s some new research suggesting that improving your cardiovascular fitness may provide benefits in blood flow inside your muscles and lead to faster muscle growth. So we’ll get Kevin moving and doing a few higher-intensity workouts to get his heart pumping even on rest days.

The only problem ... Kevin is struggling with the time commitment. At first, I tried using rest-pause sets to condense his workouts. With rest-pause sets, you use the exact same weight and try to do as many reps as you can on your first set, rest just 15-30 seconds, then again try to do as many reps as you can, and repeat that until you get to 30 reps total. But Kevin wasn’t thrilled with it. Thankfully, a recent study from my good friend Dr. Brad Schoenfeld’s lab found that even doing just 1 set per exercise can still lead to significant gains, as long as you’re pushing hard enough. So, while Kevin might not “maximize” his gains with this approach, he’d happily trade a little muscle for cutting his workouts down by a third.

A quick check-in on Kevin’s progress in week 3 found that he’s improved on his sprinting and various exercises, including push-ups, chin-ups, chest press, and Romanian deadlifts. As for his weight, it’s stayed more or less the same at 215 lbs. But I wasn’t overly concerned. With every single lift in the gym going up, and Kevin training with a lot more intensity and volume than before, there’s a strong chance he’s experiencing muscle gain as he’s losing fat through the 30 day fitness challenge. Also known as body composition.

Results time on day 30: Kevin’s chin-ups jumped from 2 on day 1 all the way to 5 chin-ups by day 30 of our 30 day fitness plan. A 150% improvement. As for his weight loss ...
Kevin dropped 3 lbs on the scale, but at the same time, he lost 2.5 cm off his waistline, which is a really good indication that Kevin was losing fat through this process while gaining muscle. And you can really see the difference in his photos even though he only dropped 3 lbs through the 30 day fitness plan.

[alec]

This was definitely not in the job description when he applied 😂😂😂

[lilmentor]

Can we give Kevin an enormous amount of kudos for being able to bravely go shirtless in these videos? That’s not easy. Keep it up!

[limitlesszenproductions]

Just a real guy with a real life doing his best to see some results. This might be MORE motivating than seeing people who are already super fit trying to motivate us. Well done.

[dark_mixz]

0%ego
0%attitude
100%hard worker
Salute this man ❤

[sudiptodas]

For decades, fitness quacks have been selling workout routines & diets claiming to transform people in 30-90 days etc. & the people that follow them give up on being healthy after not getting results, thinking something is wrong with them.
These videos & side-by-sides help set a realistic standard for what is achievable.

[Shazidur]

0:30 'Dude, who's going to clean this up?' lol my thoughts exactly!

[B.E.C.K.]

30 days?! I would love to see update videos of this EVERY 30 days for 1yr. Great content guys! Keep pushing Kevin, you’re inspiring us all!

[dbind]

I feel identified with Kevin. I'm a software engineer, and I weighed 102 kg just 15 months ago, with around 45% body fat. I'm now at 18%, with a lot more muscle, weighing 76 kg, and a lot of that was also thanks to Jeremy! Trust the process, Kevin, you can do it!

[athinaeve]

Kevin, your effort will inspire more people than you will ever know. Keep going Kevin. Thank you. I'm a personal trainer and studied nutrition yet I recently purchased a BWS program and the app and I can attest to its awesomeness. While I haven't quite yet nailed my daily protein intake, I'm determined. This program would have to be the most doable and long lasting results program I've ever come across. I can highly recommend it if you're truly ready to make changes. Thank you Jeremy and all others involved in making this available.

[thelastyaksha]

Job title: Video editor
a routine day: Work out until you pass out.

[romainauberon]

This is the beginning of an amazing transformation, I am sure :) I remember starting my transformation like a year ago. I got myself a diet plan from OnlyMeal and I started doing some exercises at home. My brother was making huge fun of me, thinking I will give up. But day after day, meal after meal, I managed to do it. I lost 67lbs in six months, and I am feeling a lot happier now (couldn't do it without my amazing diet plan). I can finally tie my shoelaces without holding my breath 😀

[MuhammadHuzaifa.]

*KEEP GOING KEVIN!*
As a an Android Dev myself, respect to Kevin for managing the project with this super hard workout 💪🏻

[Lucas_Jeffrey]

Super strong shoulders. Seeing him blast those 70lb dumbbells on the incline press was like "wait what"

[Somtric]

Keep going Kevin!

Take your diet more seriously and keep working, you'll feel so much happier and better with yourself, trust. You got this!

[Mxyzptlk]

I had a similar body type as Kevin's. I could do a few chin-ups at first, but kept at it to improve strength. But I found nutrition/diet made the biggest difference on improving my chin-ups. Nutrition/diet -> Lose weight/lighter on your feet -> Much easier to do chin ups, push ups, jump squats, jump rope, etc! That being said: Maintaining good nutrition/diet is WAY harder than exercise!

[ronih]

"It feels worse when the camera guy goes like... [waves his hand past]" 🤣🤣🤣

Kevin's got a great attitude. Keep going! I'm 57 and I dropped 25 lbs, went from 25% to 13% body fat, and lost ~3 inches off my waist doing this program.

It does take time and persistence so "Just keep swimming" as Dory said in Finding Nemo

[DavidCheesman-yn]

Keep it up Kevin! Your fitness transformation is great inspiration for us regular people with full time jobs not in the fitness industry. What we eat and how we exercise really does change our bodies. I can't wait to see the next 30, 60, 90 day transformation photos.

[underakillingmoon]

If Kevin keeps going, he will be a beast 12 months from now.

[stopweefn]

6:55 he was struggling on that 3rd one and I thought he was gonna be done after that but he still tried to squeeze one more 💪🏽💪🏽💪🏽 good shit brother you’ll make hella progress in no time 👏🏽👏🏽👏🏽👏🏽

[RxTyreBurna]

Hell yeah! Keep at it!
I'm IT and spend most of my days sitting. My daily workout is my only escape from the keyboard. Music on, disconnect for a bit, push yourself.
I never focused on weight, for almost 8 months, just focused on the discipline of lifting and counting calories. Went from 265 to 195 in that time. That was 7 years ago... these days I'm just continuing to add muscle.
YOU CAN DO IT!!