Kris Gethin Dtp Workout Pdf (4K)

Yes, but with a crucial distinction. Kris Gethin has released official DTP PDFs through Bodybuilding.com (where the program originally premiered) and his own platforms like KAGEDEARTS.com. However, many of the original Bodybuilding.com links are now archived.

Here is the safe and legitimate way to obtain the authentic Kris Gethin DTP workout PDF:

Warning: Be cautious of random “free PDF generator” sites. Many contain malware or outdated, incorrectly transcribed workouts. The algorithm of DTP is precise—using the wrong rep scheme can lead to injury or overtraining.

If you just jump to 50 reps on the bench press, you will injure yourself. Here is the protocol:

Pro Tip: You will need multiple sets of dumbbells or a very patient training partner to strip plates quickly. Keep rest between "rounds" to under 90 seconds.

| Day | Muscle Group | Primary DTP Exercise | | :--- | :--- | :--- | | Monday | Chest & Calves | Barbell Bench Press | | Tuesday | Back & Abs | Bent-Over Barbell Row | | Wednesday | OFF | Full rest or light cardio (30 min) | | Thursday | Shoulders & Traps | Seated Dumbbell Shoulder Press | | Friday | Legs & Calves | Barbell Squats | | Saturday | Arms (Bi/Tri) & Abs | Barbell Curl + Close-Grip Bench Press (alternate) | | Sunday | OFF | Full rest | kris gethin dtp workout pdf

Absolutely—if you are ready to suffer. The Kris Gethin DTP workout PDF is not a feel-good, pump-and-chill routine. It is a military-grade shock protocol that will leave you unable to lift your arms to brush your teeth after chest day. It will make stairs your enemy after leg day.

But the results are undeniable: new muscle striations, improved work capacity, broken strength plateaus, and a level of mental toughness you didn't know you possessed.

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

Kris designed this to shock the CNS (Central Nervous System). You cannot do DTP for a year. You do it for 8 weeks, then you switch to something easier to recover. Yes, but with a crucial distinction

| Weeks | Focus | Reps per Set | | :--- | :--- | :--- | | 1 & 2 | Endurance / Hypertrophy | 50, 40, 30, 20, 10 | | 3 & 4 | Strength / Density | 40, 30, 20, 10, 5 | | 5 & 6 | Power | 30, 20, 10, 5, 3 | | 7 & 8 | Absolute Strength | 20, 10, 5, 3, 1 |

The official PDF (often found on Kris Gethin’s former platform Kaged Muscle or via his social media archives) typically includes:

  • Specific DTP Exercises: Not every exercise is done with the 50-5-20 scheme. The PDF highlights which main lifts (e.g., Barbell Bench Press, Bent Over Rows, Squats) get the full DTP treatment, and which are accessory work.

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

  • Supplement Stack: A heavy emphasis on BCAAs, Creatine HCl, and a pre-workout (formerly Kaged Muscle’s Pre-Kaged). Warning: Be cautious of random “free PDF generator”