Set 1 is 50 reps. The weight should be light enough to finish but heavy enough to cause significant burn.
The is a high-intensity training system designed to shock the body into rapid muscle growth and fat loss by targeting all muscle fiber types in a single session. Developed by renowned fitness expert Kris Gethin, this program utilizes a unique pyramid rep scheme to maximize metabolic stress and sarcoplasmic hypertrophy. Core Principles of DTP
Kris Gethin provides various versions of this plan through official platforms: Kris Gethin Dtp Workout Plan - sciphilconf.berkeley.edu kris gethin dtp workout pdf
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.
For the next four sets (40, 30, 20, 10), increase the resistance incrementally. Set 1 is 50 reps
Select a compound movement (e.g., Leg Press or Bench Press).
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. Developed by renowned fitness expert Kris Gethin, this
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.