kris gethin dtp workout pdfkris gethin dtp workout pdf

Kris Gethin Dtp Workout Pdf -

For a single exercise, you will perform the following sets without resting more than 30-45 seconds between them:

| Set Number | Reps | Rest | Intensity | | :--- | :--- | :--- | :--- | | 1 | 50 reps | 45 sec | Warm-up weight | | 2 | 40 reps | 45 sec | Slightly heavier | | 3 | 30 reps | 45 sec | Moderate weight | | 4 | 20 reps | 45 sec | Challenging | | 5 | 10 reps | 45 sec | Heavy (4-5 rep max) | | 6 | 5 reps | 45 sec | Heavier (2-3 rep max) | | 7 | 5 reps | 45 sec | Heavier | | 8 | 10 reps | 45 sec | Reduce weight | | 9 | 20 reps | 45 sec | Reduce further | | 10 | 30 reps | 45 sec | Lighter | | 11 | 40 reps | 45 sec | Very light | | 12 | 50 reps | 45 sec | Light (pump focus) |

Note: Sets 13 and 14 are optional "widowmaker" partial reps or drop sets added by advanced users, but the core DTP stops at 12 sets per movement.

Run this program if:

Avoid this program if:

Since a direct PDF is difficult to find officially, here is the exact split used in the original Bodybuilding.com DTP Trainer. Save this.

Day 1: Chest & Biceps

Day 2: Legs & Calves

Day 3: Rest (Active recovery)

Day 4: Back & Triceps

Day 5: Shoulders & Traps

Day 6 & 7: Rest

Kris designed this to shock the CNS (Central Nervous System). You cannot do DTP for a year. You do it for 8 weeks, then you switch to something easier to recover. kris gethin dtp workout pdf

| Weeks | Focus | Reps per Set | | :--- | :--- | :--- | | 1 & 2 | Endurance / Hypertrophy | 50, 40, 30, 20, 10 | | 3 & 4 | Strength / Density | 40, 30, 20, 10, 5 | | 5 & 6 | Power | 30, 20, 10, 5, 3 | | 7 & 8 | Absolute Strength | 20, 10, 5, 3, 1 |

Absolutely—if you are ready to suffer. The Kris Gethin DTP workout PDF is not a feel-good, pump-and-chill routine. It is a military-grade shock protocol that will leave you unable to lift your arms to brush your teeth after chest day. It will make stairs your enemy after leg day.

But the results are undeniable: new muscle striations, improved work capacity, broken strength plateaus, and a level of mental toughness you didn't know you possessed.

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