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After the 10-rep set, you perform another 10-rep set at the same heavy weight, then begin decreasing the weight as you climb back up to 50 reps.
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
The DTP method is defined by its extreme volume and specific rep structure. It is designed to be efficient, often requiring only one or two exercises per body part to achieve complete muscle failure. After the 10-rep set, you perform another 10-rep
Rest intervals are kept short during high-rep sets (approx. 45–60 seconds) to target slow-twitch fibers and increase as weight gets heavier and reps decrease (up to 120–180 seconds) to allow for fast-twitch fiber recovery. It is designed to be efficient, often requiring
If you cannot reach the target reps, use "rest-pause" (3–5 second breaks) until the set is complete. DTP Training Resources (PDFs & Apps)
For the next four sets (40, 30, 20, 10), increase the resistance incrementally.
The classic DTP program is typically structured over four weeks to capitalize on the body's anabolic state before a plateau occurs. Typical Exercises Legs & Upper Abs Hack Squats or Leg Press; Weighted Decline Crunches Day 2 Active Rest/Cardio 20–45 mins of HIIT or steady-state cardio Day 3 Chest & Back Incline DB Press; T-Bar Rows or Cable Rows Day 4 Active Rest/Cardio Recovery and light metabolic work Day 5 Arms & Lower Abs Superset: Barbell Curls & Skull Crushers; Leg Raises Day 6 Shoulders & Traps Machine Shoulder Press; Upright Rows or Shrugs Day 7 Full Rest Complete recovery How to Perform a DTP Set