For the next four sets (40, 30, 20, 10), increase the resistance incrementally.
Set 1 is 50 reps. The weight should be light enough to finish but heavy enough to cause significant burn.
If you cannot reach the target reps, use "rest-pause" (3–5 second breaks) until the set is complete. DTP Training Resources (PDFs & Apps) kris gethin dtp workout pdf
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.
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 For the next four sets (40, 30, 20,
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
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
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