Kris Gethin Dtp Workout Pdf //top\\ Jun 2026

It was tucked behind a stack of warped yoga mats in the lost-and-found corner. A simple black three-ring binder, the plastic cracking at the seams. Scribbled on the spine in silver Sharpie were the letters:

: Start lighter than you think; 50 reps is grueling.

The primary compound movements in this routine follow a strictly timed, high-volume pyramid structure: : 50 Reps (Light weight, 45 seconds rest) : 40 Reps (Increase weight, 60 seconds rest) : 30 Reps (Increase weight, 75 seconds rest) : 20 Reps (Increase weight, 90 seconds rest) : 10 Reps (Heavy weight, 120 seconds rest) : 10 Reps (Heavy weight, 120 seconds rest) : 20 Reps (Decrease weight, 90 seconds rest) : 30 Reps (Decrease weight, 75 seconds rest) : 40 Reps (Decrease weight, 60 seconds rest) : 50 Reps (Light weight, done!) The Weekly Training Split

Here is the safe and legitimate way to obtain the authentic :

| 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 | kris gethin dtp workout pdf

Here is how a standard DTP pyramid looks for a single exercise: Repetitions Rest Interval Weight Progression 45 Seconds Light (Warm-up weight) Set 2 60 Seconds Increase Weight Set 3 75 Seconds Increase Weight Set 4 90 Seconds Increase Weight Set 5 105 Seconds Heavy (Near failure) Set 6 120 Seconds Maximum Weight Set 7 120 Seconds Maximum Weight Set 8 105 Seconds Decrease Weight Set 9 90 Seconds Decrease Weight Set 10 75 Seconds Decrease Weight Set 11 60 Seconds Decrease Weight Set 12 45 Seconds Light (Burnout) Sample 4-Week DTP Training Split

DTP stands for . Created by fitness icon and Kaged Muscle founder Kris Gethin, this training system is designed to maximize hypertrophy and fat burning simultaneously.

Lying Leg Cuts or Stiff-Legged Deadlifts (DTP Pyramid: 50, 40, 30, 20, 10, 10, 20, 30, 40, 50)

Completing a 50-rep set of leg presses or squats will build a stronger mind, not just a stronger body. Tips for Success with DTP It was tucked behind a stack of warped

Use a stopwatch. Do not let your rest periods drift longer than prescribed, as the cumulative fatigue is necessary for the program to work.

The short rest periods transform weightlifting into a high-intensity cardiovascular workout. This burns a significant number of calories during the session and elevates the post-exercise oxygen consumption (EPOC) rate for hours afterward. 3. Joint-Friendly Volume

While a simple PDF download would be easy, the true value of this program isn’t in a static document—it’s in understanding why this is arguably the most painful 8-week muscle-building phase ever created.

While Gethin often incorporates DTP into his 12-week transformation trainers (such as his Muscle Building program), a dedicated DTP phase is typically the most intense portion, usually focusing on hypertrophy and muscular endurance. Typical DTP Daily Split Chest & Triceps Tuesday: Back & Biceps Wednesday: Legs (Quadriceps & Hamstrings) Thursday: Shoulders & Calves Friday: Arms (Biceps & Triceps) or Weak Point Training Saturday/Sunday: Active Recovery (Cardio/Abs) The DTP Exercise Protocol (The "PDF" Workout) The primary compound movements in this routine follow

Nine.

Rest intervals are strictly monitored to match the rep count. High-rep sets (50 reps) require shorter rest (approx. 45–60 seconds), while heavy, low-rep sets (10 reps) allow for up to 120–180 seconds of recovery.

| Set | Exercise: Barbell Bench Press | Reps | Weight | | :--- | :--- | :--- | :--- | | 1 | Bench Press | 50 | 95 lbs | | 2 | Bench Press | 40 | 135 lbs | | 3 | Bench Press | 30 | 155 lbs | | 4 | Bench Press | 20 | 185 lbs | | 5 | Bench Press | 10 | 205 lbs | | 6 | Bench Press | 5 | 225 lbs | | 7 | Bench Press | 20 | 135 lbs |

The DTP workout program is ideal for: