: Reps start high, go low, then go back up. High Volume : You will perform up to 50 rep sets.
The hallmark of DTP is the pyramid rep scheme. This structure involves performing a total of 10 sets for a single exercise, totaling 300 repetitions: 50 Reps Set 2: 40 Reps Set 3: 30 Reps Set 4: 20 Reps Set 5: 10 Reps Set 6: 10 Reps Set 7: 20 Reps Set 8: 30 Reps Set 9: 40 Reps Set 10: 50 Reps Training Logistics
| Day | Muscle Group | Primary DTP Exercise | | :--- | :--- | :--- | | Monday | Chest & Calves | Barbell Bench Press | | Tuesday | Back & Abs | Bent-Over Barbell Row | | Wednesday | OFF | Full rest or light cardio (30 min) | | Thursday | Shoulders & Traps | Seated Dumbbell Shoulder Press | | Friday | Legs & Calves | Barbell Squats | | Saturday | Arms (Bi/Tri) & Abs | Barbell Curl + Close-Grip Bench Press (alternate) | | Sunday | OFF | Full rest | kris gethin dtp workout pdf
Fatigue will set in quickly during the 40 and 50-rep sets. Do not sacrifice proper form or use momentum to complete the reps.
A foundational DTP exercise follows a strict 12-set pyramid scheme. As the repetitions decrease, the weight must increase. As the repetitions increase on the way back down, the weight decreases. : Reps start high, go low, then go back up
The foundation of DTP is its unique rep structure, which forces blood into the muscles to trigger growth. A typical DTP session consists of high-rep sets that pyramid up in weight while down in reps, followed by the reverse. 50 Reps (Light weight) Set 2: 40 Reps Set 3: 30 Reps Set 4: 20 Reps Set 5: 10 Reps (Heavy weight) Sets 6-10: Repeat in reverse (10, 20, 30, 40, 50 reps) DTP Program Structure
Over the years, Kris Gethin has released several variations of DTP training. When searching for the PDF, you will likely encounter three distinct versions, each tailored to different fitness goals. Here is the breakdown of what to expect inside those documents. This structure involves performing a total of 10
: The high rep counts (up to 50) create an extreme pump that Gethin claims stretches the fascia—the restrictive sheath around muscles—to allow for more physical expansion.
By cycling through high repetitions (up to 50) and low repetitions (down to 5), DTP targets Type I (slow-twitch) endurance fibers and Type II (fast-twitch) power fibers in a single workout.
Unfortunately, I couldn't find a direct PDF download of the Kris Gethin DTP workout. However, you can try searching for the program on fitness websites, forums, or online stores like Amazon. Be cautious when downloading any workout program, and ensure you're getting it from a reputable source.
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