Select a compound movement (e.g., Leg Press or Bench Press).
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
Rest intervals are kept short during high-rep sets (approx. 45–60 seconds) to target slow-twitch fibers and increase as weight gets heavier and reps decrease (up to 120–180 seconds) to allow for fast-twitch fiber recovery. kris gethin dtp workout pdf
Set 1 is 50 reps. The weight should be light enough to finish but heavy enough to cause significant burn.
The extreme intensity creates a massive oxygen debt, leading to an elevated metabolic rate (the "afterburn" effect) that can last for up to 24 hours. Sample 4-Week DTP Workout Schedule Select a compound movement (e
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
Kris Gethin provides various versions of this plan through official platforms: Kris Gethin Dtp Workout Plan - sciphilconf.berkeley.edu Core Principles of DTP Rest intervals are kept
After the 10-rep set, you perform another 10-rep set at the same heavy weight, then begin decreasing the weight as you climb back up to 50 reps.
A standard DTP set involves a "climb" and "descend" rep structure, typically: 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 .
If you cannot reach the target reps, use "rest-pause" (3–5 second breaks) until the set is complete. DTP Training Resources (PDFs & Apps)