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Kris Gethin DTP Explained PDF
Kris Gethin DTP Explained PDF
Kris Gethin DTP Explained PDF
LEG PRESS
Set 1: 50 repetitions
Set 2: 40 repetitions
Set 3: 30 repetitions
Set 4: 20 repetitions
Set 5: 10 repetitions
LEG EXTENSIONS
Set 1: 10 repetitions
Set 2: 20 repetitions
Set 3: 30 repetitions
Set 4: 40 repetitions
Set 5: 50 repetitions
Rest intervals will be shorter between the lighter, high rep sets as the
slow twitch muscle bers recover quickly. Approximately 60 seconds
between these sets will su ce. For the heavier and lower rep sets,
where fast twitch muscle bers do the majority of work, taking up to
120 seconds is recommended to ensure you’re adequately rested for
maximal performance. When following DTP, applying the correct
amount of rest between sets ensures training tempo is maintained.
An application where DTP shines is when you have limited training
equipment. If DTP is executed properly, you can annihilate a muscle
group with very few exercises – anywhere between one to four should
su ce. In the quad example provided, two exercises were used, but
you can complete the entire pyramid with one exercise if necessary.
HACK SQUATS
Set 1: 50 repetitions
Set 2: 40 repetitions
Set 3: 30 repetitions
Set 4: 20 repetitions
Set 5: 10 repetitions
WALKING LUNGES
Set 1: 10 repetitions
Set 2: 20 repetitions
Set 3: 30 repetitions
Set 4: 40 repetitions
Set 5: 50 repetitions
WORKOUT THREE: BACK
It’s important to note two things from the above workouts. For the
back and chest workouts, there are di erent rep schemes used. This
format is DTPXtreme, a variant which has similar principles to the
original DTP protocol. This is my favored approach for chest and back
because it helps prevent fatigue at the shoulder joint and forearms,
two weak points which can hinder progress when training these
muscle groups.
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