The classic DTP program is typically structured over four weeks to capitalize on the body's anabolic state before a plateau occurs. Typical Exercises Legs & Upper Abs Hack Squats or Leg Press; Weighted Decline Crunches Day 2 Active Rest/Cardio 20–45 mins of HIIT or steady-state cardio Day 3 Chest & Back Incline DB Press; T-Bar Rows or Cable Rows Day 4 Active Rest/Cardio Recovery and light metabolic work Day 5 Arms & Lower Abs Superset: Barbell Curls & Skull Crushers; Leg Raises Day 6 Shoulders & Traps Machine Shoulder Press; Upright Rows or Shrugs Day 7 Full Rest Complete recovery How to Perform a DTP Set
By combining high-rep (50-30) and low-rep (20-10) ranges, the program engages Type I (slow-twitch), Type IIA, and Type IIB (fast-twitch) muscle fibers. kris gethin dtp workout pdf
For the next four sets (40, 30, 20, 10), increase the resistance incrementally. The classic DTP program is typically structured over
A standard DTP set involves a "climb" and "descend" rep structure, typically: 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 . A standard DTP set involves a "climb" and
If you cannot reach the target reps, use "rest-pause" (3–5 second breaks) until the set is complete. DTP Training Resources (PDFs & Apps)
The is a high-intensity training system designed to shock the body into rapid muscle growth and fat loss by targeting all muscle fiber types in a single session. Developed by renowned fitness expert Kris Gethin, this program utilizes a unique pyramid rep scheme to maximize metabolic stress and sarcoplasmic hypertrophy. Core Principles of DTP
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