Kris Gethin Dtp Workout Pdf Access

| 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) |

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. kris gethin dtp workout pdf

Mirroring the first five sets in reverse (10, 20, 30, 40, 50 reps) | Set Number | Reps | Rest |

The hallmark of DTP is the rep scheme. You perform 10 sets in total for a specific muscle group, moving from high reps with light weight to low reps with heavy weight, and then back up. | Day | Muscle Group | Primary DTP

| Day | Muscle Group | Primary DTP Exercise | | :--- | :--- | :--- | | Monday | Chest & Calves | Barbell Bench Press | | Tuesday | Back & Abs | Bent-Over Barbell Row | | Wednesday | OFF | Full rest or light cardio (30 min) | | Thursday | Shoulders & Traps | Seated Dumbbell Shoulder Press | | Friday | Legs & Calves | Barbell Squats | | Saturday | Arms (Bi/Tri) & Abs | Barbell Curl + Close-Grip Bench Press (alternate) | | Sunday | OFF | Full rest |

He skimmed the page. 4 Weeks. Leg Day. 100 Reps.

Because of the extreme volume, high-quality nutrition and supplements like BCAAs and post-workout protein are essential to prevent overtraining. Kris Gethin's Dtp Training Explained - kaged