Kris Gethin Dtp Workout Pdf Jun 2026
"Do. Not. Quit." The voice in his head was no longer his own. It was Kris Gethin. It was Marcus. It was the Iron itself.
Leg Press (DTP Pyramid: 50, 40, 30, 20, 10, 5, 5, 10, 20, 30, 40, 50) Exercise 2: Lying Leg Curls (DTP Pyramid) Exercise 3: Standing Calf Raises (DTP Pyramid) Day 2: Chest and Back Exercise 1: Incline Dumbbell Bench Press (DTP Pyramid) Exercise 2: Bent-Over Barbell Rows (DTP Pyramid) Day 3: Rest and Recovery Day 4: Shoulders and Upper Traps Exercise 1: Seated Dumbbell Shoulder Press (DTP Pyramid) Exercise 2: Barbell Shrugs (DTP Pyramid) Day 5: Arms (Biceps and Triceps) Exercise 1: Barbell Bicep Curls (DTP Pyramid) Exercise 2: Cable Tricep Pushdowns (DTP Pyramid) Day 6 & 7: Rest and Recovery The Benefits of DTP Training 1. Complete Fiber Recruitment
1 set x 50, 40, 30, 20, 10 reps, then reverse back up to 50 reps.
What is your current ? (Mass gain, fat loss, or endurance?)
Four. Five.
Disclaimer: Consult a physician before starting any high-intensity training program. Always use a spotter for heavy 5-rep sets. Listen to your body—DTP is intense, but joint pain or sharp pain signals to stop.
He felt a tear roll down his cheek. It wasn't sadness. It was the sheer physical manifestation of effort.
: High reps lead to fatigue; don't sacrifice technique.
Kris Gethin strongly advocates for consuming BCAAs/EAAs during your DTP workout to prevent muscle catabolism and keep your energy sustained through the 300-rep gauntlet. kris gethin dtp workout pdf
1 set x 50, 40, 30, 20, 10 reps, then reverse back up to 50 reps.
A typical DTP session consists of for a muscle group: Set 1 : 50 Reps Set 2 : 40 Reps Set 3 : 30 Reps Set 4 : 20 Reps Set 5 : 10 Reps Set 6 : 5 Reps Set 7 : 5 Reps Set 8 : 10 Reps Set 9 : 20 Reps Set 10 : 30 Reps Set 11 : 40 Reps Set 12 : 50 Reps 💡 Pro Tips for Success
The DTP, or , is a high-intensity training system designed by world-renowned fitness expert Kris Gethin. Gethin developed this protocol after years of research, applying it to help countless individuals, including Bollywood star Hrithik Roshan, achieve dramatic physical changes in a short amount of time. The program has been downloaded over 100 million times online, attesting to its popularity and effectiveness.
: Rest periods are tied to rep counts. High-rep sets (50 reps) use shorter rest (approx. 45–60 seconds) to target slow-twitch fibers, while low-rep sets (5–10 reps) allow for longer recovery (up to 120–240 seconds) for heavy, anaerobic work. Hypertrophy Focus It was Kris Gethin
He pressed one. Two.
As fatigue sets in during the lower-rep heavy sets, your form will want to break. Keep your posture strict to avoid injury.
Bent-Over Barbell Rows (DTP Pyramid: 50, 40, 30, 20, 10, 10, 20, 30, 40, 50) Day 2: Legs (Quads, Hamstrings, & Calves)
