Kris Gethin Dtp Workout Pdf [portable] Jun 2026

Standing Barbell Curls (DTP Pyramid: 50, 40, 30, 20, 10, 10, 20, 30, 40, 50)

: The eating plan is structured to fuel your body for intense workouts while promoting fat loss. Its key rules include eating every 2-3 hours (about 6 meals a day) to keep your metabolism active. Each meal should consist of a palm-sized protein source, a palm-sized carbohydrate source, a fist-sized portion of vegetables, and a tablespoon of a condiment. You should also aim to drink one gallon of water daily.

A: Yes, the DTP program is very suitable for achieving an aesthetic physique. Its design promotes muscle density and leanness, which are key components of a well-sculpted body.

The extreme intensity creates a massive oxygen debt, leading to an elevated metabolic rate (the "afterburn" effect) that can last for up to 24 hours. Sample 4-Week DTP Workout Schedule kris gethin dtp workout pdf

Kris is famous for his “Diet of Subtraction” (removing processed foods slowly) and carb cycling recommendations.

DTP Barbell Row or Bent-Over Dumbbell Row (12 sets, 50-40-30-20-10-5-5-10-20-30-40-50 reps) Tuesday: Legs (Quadriceps & Hamstrings)

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Created by Kris Gethin (former Editor-in-Chief of Muscle & Body and trainer to Hollywood stars like Hrithik Roshan), DTP stands for .

High-rep sets (40–50 reps) target Type I slow-twitch endurance fibers. Low-rep sets (5–10 reps) destroy Type II fast-twitch power fibers.

DTP Cable Overhead Triceps Extension or Triceps Pushdown (12 sets, 50-40-30-20-10-5-5-10-20-30-40-50 reps) Standing Barbell Curls (DTP Pyramid: 50, 40, 30,

Standing Calf Raises (DTP Pyramid: 50, 40, 30, 20, 10, 10, 20, 30, 40, 50) Day 3: Rest & Recovery

Use a stopwatch. Do not text, scroll through social media, or talk to gym partners. If the protocol says 45 seconds of rest, you pick up the weight exactly when the clock hits 45 seconds.

A program as intense as DTP cannot function without a strict nutritional component. Kris Gethin emphasizes that nutrition is as crucial as the training itself. If you download a DTP PDF, it will almost certainly include these dietary rules: You should also aim to drink one gallon of water daily

“One exercise. Four sets of 8 reps. Then drop the weight and do 8 more. Then drop it again. Twice more. That’s 32 reps in one giant set? On deadlifts? He’s insane.”

Use a stopwatch. When you are doing 50 reps, you only get 45 seconds of rest. Do not let your heart rate drop.