Kris Gethin's DTP: Week 1, Day 1

Day 1: Legs/Upper Abs

Superset

· Leg Press
10 sets of 50,40,30,20,10,10,20,30,40,50 reps

· Calf Press On The Leg Press Machine

10 sets of 40,30,20,10,10,10,10,20,30,40 reps

· Decline Crunch (Performed with weights)

5 sets to failure

I know what you're thinking: why should I do cardio when I'm trying to build mass? It
might seem confusing and it may go against the usual grain, but for DTP, cardio is
important.

Cardio enhances cardiovascular capacity in order to help you recover between sets, it
improves your overall blood flow, it helps remove lactate more efficiently and it can help
prevent excess calories from being
stored as fat.

Come into your cardio sessions ready to do work! Don't worry, I'm not asking you to run
for miles and miles; I'm asking you do 20 minutes of high-intensity training.

You have four choices for cardio workouts, but don't just focus on one type of cardio. Make
sure you are doing a different option each day.

Cardio Day Options

OPTION 1 Cross Training and Plyometrics
Day 2: Cross Training/Plyometrics
Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups

· Skipping

· Clean and Jerk

· Platform Jump
DTP guides you to maximum muscle in four freakish weeks. You will gain mass and strength
through a variety of reps, weights and rest periods. This is your chest and back workout, built on a
pyramid of antagonistic supersets.

Day 3: Chest/Back

Superset

· Incline Dumbbell Press

5 sets of 30,20,10,5,5 reps

· Bent-Over Dumbbell Lat Row

(pull back towards your hips to hit your lats)
5 sets of 30,20,10,5,5 reps

Superset

· Dumbbell Bench Press

5 sets of 5,5,10,20,30 reps

· Bent-Over Dumbbell Trap Row

(flare your elbows to hit your traps)
5 sets of 5,5,10,20,30 reps

Cardio Day Options

OPTION 1 Cross Training and Plyometrics
Day 4: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between circuits.

· Kettlebell Swings

· Tire Flip
 · Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups

· Skipping

· Clean and Jerk

· Platform Jump

This is the only arm workout you are going to perform every week for the next four weeks. Don't
deviate; don't try to spice things up yourself. Do exactly what I say and reap the rewards: a
stronger core, horseshoe triceps and peaked biceps. Bring on the DTP pain.

Day 5: Arms/Lower Abs

Superset

· Standing Biceps Cable Curl

5 sets of 40,30,20,10,10 reps

· Cable Rope Overhead Triceps Extension

5 sets of 40,30,20,10,10 reps

Superset

· Barbell Curl
5 sets of 10,10,20,30,40 reps

· Skull Crushers
5 sets of 10,10,20,30,40 reps

· Hanging Leg Raise

5 sets to failure

Day 6: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip
 · Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups

· Skipping

· Clean and Jerk

· Platform Jump

Thick traps and cannonball shoulders make a good physique great. DTP will make you great. Get
ready to torch every fiber in your delts and traps with a variety of reps and weights. You'll be
hitting this exact shoulder workout for the next four weeks, so you'd better get acquainted.

Day 7: Shoulders/Upper Traps

Superset

· Behind Neck Press (Performed Seated)

5 sets of 40,30,20,15,10 reps

· Upright Barbell Row

5 sets of 40,30,20,15,10 reps

Superset

· Arnold Dumbbell Press

5 sets of 10,15,20,30,40 reps

· Dumbbell Shrug
5 sets of 10,15,20,30,40 reps

If you want your legs to be unnatural, you need to do unnatural things in the gym. That
means you need to have the determination and the mental strength to hit every single
repetition. Leave everything else in your life outside the gym. Right now, the only thing
you need to focus on is the workout.

These heavy weights and high reps will challenge you beyond what you're accustomed to.
Don't quit. Don't go lighter. Don't take the easy route. Your goal for this trainer is to gain
mass; you might have to go to a dark place to get there.

Day 8: Legs/Upper Abs

Superset

· Leg Press
10 sets of 50,40,30,20,10,10,20,30,40,50 reps

· Calf Press On The Leg Press Machine

10 sets of 40,30,20,10,10,10,10,20,30,40 reps
 · Decline Crunch (Performed With Weights)
5 sets to failure

Day 9: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups
 · Skipping

· Clean and Jerk

· Platform Jump

These supersets are meant to make life difficult. It's your job to rise to the challenge! Great
results don't come without hard work.

In order to get the added size to your chest and back, make sure you do all the reps! If you
need to take a pause, do it. And, make sure you make adjustments to the weights to fit your
body type. Don't lift with your ego--it doesn't matter what the guy next to you is doing--
focus on doing excellent repetitions. You should be pushing yourself to the max, but make
sure your maximum doesn't come at the cost of injury.

Day 10: Chest/Back

Superset

· Incline Dumbbell Press

5 sets of 30,20,10,5,5 reps

· Bent-Over Dumbbell Lat Row

(pull back towards your hip to hit your lats)
5 sets of 30,20,10,5,5 reps

Superset

· Dumbbell Bench Press

5 sets of 5,5,10,20,30 reps
 · Bent-Over Dumbbell Trap Row
(flare your elbows to hit your traps)
5 sets of 5,5,10,20,30 reps

Day 11: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups
 · Skipping

· Clean and Jerk

· Platform Jump

'I want smaller arms,' said no one. Ever.

Horseshoe triceps and balled-up biceps look good on every dude, but you have to be willing
to put in the work. Now that you are comfortable with how DTP works, there's no need to
hold back. Take up some mirror space and get to work! Separate yourself from the boys
and put up that weight!

Day 12: Arms/Lower Abs

Superset

· Standing Biceps Cable Curl

5 sets of 40,30,20,10,10 reps

· Cable Rope Overhead Triceps Extension

5 sets of 40,30,20,10,10 reps

Superset

· Barbell Curl
5 sets of 10,10,20,30,40 reps

· Skull Crushers
5 sets of 10,10,20,30,40 reps
 · Hanging Leg Raise
5 sets to failure

Day 13: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups
 · Skipping

· Clean and Jerk

· Platform Jump

Hopefully you've been doing your cardio because this workout is definitely going to hit
your cardiovascular system! If your heart is racing and your breathing is heavy, it means
you're doing the workout right. You'll be hitting all of your muscle fibers, that means that
both your strength and endurance will be addressed.

Remember how you felt last week? Use this second shoulder workout to gauge how far
you've come and where you'd like to go. Whatever you discover, use it as fuel! Those
military presses aren't going to lift themselves!

Day 14: Shoulders/Upper Traps

Superset

· Behind Neck Press (Performed Seated)

5 sets of 40,30,20,15,10 reps

· Upright Barbell Row

5 sets of 40,30,20,15,10 reps

Superset

· Arnold Dumbbell Press

5 sets of 10,15,20,30,40 reps

· Dumbbell Shrug
5 sets of 10,15,20,30,40 reps
It's the start of week three! You're half-way through completing the DTP trainer. Amp up
the energy and crush it!

Day 15: Legs/Upper Abs

Superset

· Leg Press
10 sets of 50,40,30,20,10,10,20,30,40,50 reps

· Calf Press On The Leg Press Machine

10 sets of 40,30,20,10,10,10,10,20,30,40 reps

Superset

· Decline Crunch (Performed With Weights)

5 sets to failure

Day 16: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag
 · Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups

· Skipping

· Clean and Jerk

· Platform Jump

Do your absolute best on your presses and rows today. In order to gain, you need to make
every rep count!

Day 17: Chest/Back

Superset

· Incline Dumbbell Press

5 sets of 30,20,10,5,5 reps

· Bent-Over Dumbbell Lat Row

(pull back towards your hip to hit your lats)
5 sets of 30,20,10,5,5 reps
Superset

· Dumbbell Bench Press

5 sets of 5,5,10,20,30 reps

· Bent-Over Dumbbell Trap Row

(flare your elbows to hit your traps)
5 sets of 5,5,10,20,30 reps

Day 18: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges
 · Staggered Pushups

· Skipping

· Clean and Jerk

· Platform Jump

Dig deep today for full and dense biceps and triceps! With each rep, visualize your growth.
And visualize how many phone books you'll be able to tear in half!

Day 19: Arms/Lower Abs

Superset

· Standing Biceps Cable Curl

5 sets of 40,30,20,10,10 reps

· Cable Rope Overhead Triceps Extension

5 sets of 40,30,20,10,10 reps

Superset

· Barbell Curl
5 sets of 10,10,20,30,40 reps

· Skull Crushers
5 sets of 10,10,20,30,40 reps
 · Hanging Leg Raise
5 sets to failure

Day 20: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups
 · Skipping

· Clean and Jerk

· Platform Jump

Put on your headphones, lace up your shoes and get ready to leave your mark in the gym.
Your intensity is sure to turn some heads!

Day 21: Shoulders/Upper Traps

Superset

· Behind Neck Press (Performed Seated)

5 sets of 40,30,20,15,10 reps

· Upright Barbell Row

5 sets of 40,30,20,15,10 reps

Superset

· Arnold Dumbbell Press

5 sets of 10,15,20,30,40 reps

· Dumbbell Shrug
5 sets of 10,15,20,30,40 reps

It's the last leg day, but that doesn't give you the right to slack off. You still have a lot of
growing to do, but your legs won't get the mass if you're taking it easy. Stack some plates
and leg-press the hell out of them!

Day 22: Legs/Upper Abs

Superset

· Leg Press
10 sets of 50,40,30,20,10,10,20,30,40,50 reps

· Calf Press On The Leg Press Machine

10 sets of 40,30,20,10,10,10,10,20,30,40 reps

Superset

· Decline Crunch (Performed With Weights)

5 sets to failure

Day 23: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts
 · Burpees

· Staggered Lunges

· Staggered Pushups

· Skipping

· Clean and Jerk

· Platform Jump

Bench press and breath fire! Be aggressive during your training today--your muscles will
remember the work they've already done and are primed for a demanding day!

Day 24: Chest/Back

Superset

· Incline Dumbbell Press

5 sets of 30,20,10,5,5 reps

· Bent-Over Dumbbell Lat Row

(pull back towards your hip to hit your lats)
5 sets of 30,20,10,5,5 reps
Superset

· Dumbbell Bench Press

5 sets of 5,5,10,20,30 reps

· Bent-Over Dumbbell Trap Row

(flare your elbows to hit your traps)
5 sets of 5,5,10,20,30 reps

Day 25: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges
 · Staggered Pushups

· Skipping

· Clean and Jerk

· Platform Jump

You're going to kick so much ass today even the barbells will be impressed! Get your grow
on!

Day 26: Arms/Lower Abs

Superset

· Standing Biceps Cable Curl

5 sets of 40,30,20,10,10 reps

· Cable Rope Overhead Triceps Extension

5 sets of 40,30,20,10,10 reps

Superset

· Barbell Curl
5 sets of 10,10,20,30,40 reps

· Skull Crushers
5 sets of 10,10,20,30,40 reps
 · Hanging Leg Raise
5 sets to failure

Day 27: Cross Training/Plyometrics

Perform each station for 1 minute; complete 2 circuits. Rest 30-60 seconds between
circuits.

· Kettlebell Swings

· Tire Flip

· Bear Crawls

· Punching Bag

· Squat Thrusts

· Burpees

· Staggered Lunges

· Staggered Pushups
 · Skipping

· Clean and Jerk

· Platform Jump

After you crush it today, your shoulders will be so pumped you won't be able to fit through
doorways! Finish out your four weeks with your absolute best effort!

Day 28: Shoulders/Upper Traps

Superset

· Behind Neck Press (Performed Seated)

5 sets of 40,30,20,15,10 reps

· Upright Barbell Row

5 sets of 40,30,20,15,10 reps

Superset

· Arnold Dumbbell Press

5 sets of 10,15,20,30,40 reps

· Dumbbell Shrug
5 sets of 10,15,20,30,40 reps