Unlike traditional sets where you perform 3–4 sets of 8–12 reps, DTP uses a descending-and-ascending rep ladder across 14 consecutive sets per exercise. For a single exercise, you will perform the following sets without resting more than 30-45 seconds between them:
In the crowded world of fitness programs, few have garnered the cult-like following of the Kris Gethin DTP (Dense Training Protocol) Workout . Known for its brutal intensity, unique rep schemes, and shocking results, DTP has become a rite of passage for bodybuilders and fitness enthusiasts looking to break through stubborn plateaus. kris gethin dtp workout pdf
[ ] Set 1: 50 reps (Bar + 25 lbs each side) [ ] Set 2: 40 reps (Bar + 40 lbs) [ ] Set 3: 30 reps (Bar + 55 lbs) [ ] Set 4: 20 reps (Bar + 80 lbs) [ ] Set 5: 10 reps (Bar + 115 lbs) [ ] Set 6: 5 reps (Bar + 135 lbs) [ ] Set 7: 5 reps (Bar + 135 lbs) [ ] Set 8: 10 reps (Bar + 100 lbs) [ ] Set 9: 20 reps (Bar + 70 lbs) [ ] Set 10: 30 reps (Bar + 50 lbs) [ ] Set 11: 40 reps (Bar + 30 lbs) [ ] Set 12: 50 reps (Bar + 15 lbs) Unlike traditional sets where you perform 3–4 sets
If you have searched for the you are likely looking for a streamlined, printable version of this famous 4-to-8-week muscle-building shock therapy. This article will explain exactly what DTP is, how to get the official PDF, how to perform the training correctly, and why this protocol is radically different from standard bodybuilding splits. What is the Kris Gethin DTP Workout? Kris Gethin, a renowned fitness author, former editor of Muscle & Body magazine, and creator of the iconic 12-Week Hardcore Trainer , designed the Dense Training Protocol (DTP) to attack muscle fibers from every possible angle. The core principle is pyramiding volume to an extreme peak and back down , all while minimizing rest time. [ ] Set 1: 50 reps (Bar +
| 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) |