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Drink plenty of water and consider consuming an electrolyte or branched-chain amino acid (BCAA) blend during your workout to sustain muscle endurance.
The program is usually structured as a 4-day split (e.g., Legs, Chest/Back, Arms, Shoulders) with rest or cardio days in between.
45–60 minutes of low-intensity steady-state cardio (LISS) like walking or cycling. Day 4: Shoulders & Upper Traps kris gethin dtp workout pdf
1 set x 40, 30, 20, 10 reps, then reverse back up to 40 reps. Standing Calf Raises: 5 sets of 25 reps (Standard rest). Day 2: Chest & Back
The Ultimate Guide to Kris Gethin’s DTP Workout: Transform Your Physique
DTP Seated Dumbbell Press or Military Press (12 sets, 50-40-30-20-10-5-5-10-20-30-40-50 reps) PDF-Friendly Checklist (copy as sidebar in PDF) Drink
To tailor this guide or build an optimized routine for your specific setup, let me know: What is your current and training experience?
Rest is strictly timed. You typically rest 45 seconds between sets of high reps and up to 120 seconds as the weight gets heavier and reps get lower.
Do not swing weights. Momentum defeats the purpose of time-under-tension. Day 4: Shoulders & Upper Traps 1 set
Seated Dumbbell Press or Smith Machine Overhead Press Arms: Superset of Barbell Curls and Triceps Pushdowns Rules for DTP Success
“I used to get motivated by people who said I couldn't accomplish my goals, and then I got motivated by training with professional bodybuilders like Dorian Yate's and Branch Warren.” SimplyShredded.com · 15 years ago