This version is an "all-out blitz" designed for those looking to pack on size quickly using antagonistic supersets.
A standard DTP exercise consists of 4 to 5 sets going up in weight (and down in reps), followed immediately by 4 to 5 sets going down in weight (and up in reps). A classic single-exercise DTP sequence looks like this: 50 Reps (Light weight) Set 2: 40 Reps (Moderate weight) Set 3: 30 Reps (Heavy-moderate weight) Set 4: 20 Reps (Heavy weight) Set 5: 10 Reps (Maximum weight) Set 6: 10 Reps (Maximum weight) Set 7: 20 Reps (Heavy weight) Set 8: 30 Reps (Heavy-moderate weight) Set 9: 40 Reps (Moderate weight) Set 10: 50 Reps (Light weight) Total Reps: 300 reps for just one exercise sequence. 2. Regulated Rest Intervals
These are the heaviest sets. You perform two sets of 10 reps with your maximum weight for that range.
For the next four sets (40, 30, 20, 10), increase the resistance incrementally.
A classic DTP training split spreads the workload across four to five training days per week, ensuring adequate recovery for each muscle group. Day 1: Legs (Quads, Hamstrings, Calves) kris gethin dtp workout pdf
The Ultimate Guide to Kris Gethin’s DTP Workout: Transform Your Physique (PDF & Routine)
DTP stands for . Created by master trainer and natural bodybuilder Kris Gethin, it is a high-intensity training system based on altering volume, rest periods, and rep targets to shock the central nervous system and force rapid muscle hypertrophy.
You are required to eat every 2 to 3 hours. This keeps your metabolism running like a furnace and prevents muscle catabolism (breakdown) during the extreme workouts.
It was tucked behind a stack of warped yoga mats in the lost-and-found corner. A simple black three-ring binder, the plastic cracking at the seams. Scribbled on the spine in silver Sharpie were the letters: This version is an "all-out blitz" designed for
The short rest intervals cause an immense buildup of metabolites (like lactate) in the muscle, a primary driver for hypertrophy.
(like the intense leg press or arm superset pyramids) directly in our chat, or help you find a tailored nutrition plan to pair with this routine? DTP Workout Guide by Kris Gethin | PDF - Scribd
But then he remembered the picture of Kris Gethin in the printout. The intensity in the eyes. The refusal to be comfortable.
Heavy weights are used for low reps; lighter weights are used for high reps. How the DTP Rep Scheme Works For the next four sets (40, 30, 20,
To get the full transformation results out of your DTP PDF or tracker sheet, you must adhere to the fundamental rules set by Kris Gethin:
Because of the high volume packed into few exercises, it is an ideal system for busy gyms where you can "claim" one machine (like a leg press) for an entire workout. Kaged Supplements Structure and Implementation The program is typically structured over 4 to 12 weeks . A common 5-day split includes: CSN Supplements DTP Workout Guide by Kris Gethin | PDF - Scribd
He stalled. The dumbbells hovered at ear level. His elbows screamed to give out. To drop the weight.
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