Kris Gethin Dtp Workout Pdf «2026 Update»

The DTP PDF is not just 14 sets of one exercise. After the primary DTP movement, you perform 3-4 accessory exercises using standard 4x12 hypertrophy sets. For example:

Chest Day (After Bench Press DTP):

Leg Day (After Squat DTP):

Once you complete the 4-week PDF and recover, you can run DTP again with "The 8-Second Negative" or "Rest-Pause" modifications. Some advanced PDF versions include:

Traditional workouts focus on straight sets (e.g., 3 sets of 10 reps). DTP flips that on its head. kris gethin dtp workout pdf

The core concept: You perform a descending pyramid of reps, but with a twist. You start very high (50 reps) and end very low (5 reps), all while increasing the weight dramatically. Between these "giant sets," you take minimal rest, creating insane metabolic stress and muscle damage.

Here is the classic DTP rep scheme for a single exercise:

Rest: Only 30-45 seconds between sets.

By the time you finish those 7 sets on one exercise, your target muscle is completely fried. Now imagine doing that for 2-3 exercises per body part. The DTP PDF is not just 14 sets of one exercise

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.

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.

Since a direct PDF is difficult to find officially, here is the exact split used in the original Bodybuilding.com DTP Trainer. Save this.

Day 1: Chest & Biceps

Day 2: Legs & Calves

Day 3: Rest (Active recovery)

Day 4: Back & Triceps

Day 5: Shoulders & Traps

Day 6 & 7: Rest