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. For a single exercise, you will perform the following sets without resting more than 30-45 seconds between them:
[ ] Set 1: 50 reps (Bar + 25 lbs each side) [ ] Set 2: 40 reps (Bar + 40 lbs) [ ] Set 3: 30 reps (Bar + 55 lbs) [ ] Set 4: 20 reps (Bar + 80 lbs) [ ] Set 5: 10 reps (Bar + 115 lbs) [ ] Set 6: 5 reps (Bar + 135 lbs) [ ] Set 7: 5 reps (Bar + 135 lbs) [ ] Set 8: 10 reps (Bar + 100 lbs) [ ] Set 9: 20 reps (Bar + 70 lbs) [ ] Set 10: 30 reps (Bar + 50 lbs) [ ] Set 11: 40 reps (Bar + 30 lbs) [ ] Set 12: 50 reps (Bar + 15 lbs) kris gethin dtp workout pdf
Disclaimer: Consult a physician before starting any high-intensity training program. Always use a spotter for heavy 5-rep sets. Listen to your body—DTP is intense, but joint pain or sharp pain signals to stop. Unlike traditional sets where you perform 3–4 sets