To get the most out of this program, you must dedicate individual days to specific muscle groups. Because of the extreme fatigue generated by DTP, you will generally perform only 1 to 2 exercises per workout session. Here is the classic DTP weekly layout: Day 1: Legs (Quads, Hamstrings, and Calves)
He thought, “This can’t be safe. Gethin is punishing people.”
Drinking is mandatory. This is vital for flushing out toxins released by the high volume of muscle breakdown and ensuring joint lubrication.
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. kris gethin dtp workout pdf
To successfully execute a DTP workout, you must follow four foundational pillars: 1. The Pyramid Rep Scheme
1 DTP Pyramid (10 sets total) Barbell Shrugs: 1 DTP Pyramid (10 sets total) Day 5: Arms (Biceps & Triceps) Standing Barbell Curls: 1 DTP Pyramid (10 sets total) Triceps Rope Pushdowns: 1 DTP Pyramid (10 sets total) Days 6 & 7: Rest & Recovery
Because you will be sweating profusely, ensure you are drinking at least 3-4 liters of water daily. To get the most out of this program,
1 set x 50, 40, 30, 20, 10 reps, then reverse back up to 50 reps. Benefits of the DTP System
This is the most comprehensive transformation manual. It is often referred to as the "12-week Daily Video Trainer" PDF. This plan is slower-paced initially, teaching proper form and nutrition before unleashing the full intensity of DTP in the later phases.
A genuine follows a 4-day-on, 1-day-off schedule, repeating for 4 weeks. After week 4, you take a full 5-7 days of active recovery because your central nervous system (CNS) will be fried. Gethin is punishing people
Have you tried DTP before? Did you survive the 50-rep squat day? Let me know in the comments below.
If you are looking for a to download and take to the gym, this guide will explain the science behind it, provide the routine, and tell you what to expect from this 12-week challenge. What is the Kris Gethin DTP Workout?
The first set of 50 should feel difficult by rep 40. If you finish 50 reps easily, the weight is too light. If you fail at rep 25, it is too heavy.
| 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 |
To successfully navigate a DTP workout without overtraining or experiencing injury, follow these core rules: