DTP starts with a bang: legs and upper abs. Your legs workout for the next four weeks is big, brutal and guaranteed to blow up your wheels. Get ready for three exercises, 360 reps of leg press, 220 reps of calf press and a devastating fistful of decline crunches.
Kris Gethin's DTP Legs & Upper Abs Workout
Watch The Video - 19:37
- 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
Try not to go too deep, especially if you want to keep focus on your quads and hams. Deep leg presses require lighter weight and further engage your glutes. I have a big ass already, so I'm not trying to bulk back there. I try to keep all the tension on my quads and hamstrings. To put more pressure on your hamstrings, place your feet higher on the leg press pad. This can help if you've fatigued your quads early.
Adjust your foot placement by feeling and instinct. If you feel tension all throughout your quads, move your feet up halfway through. If there is a particular area you want to work, like your outer sweep, then you can have your feet a little bit closer. If you want to work the inside parts of your leg, then position your feet wider. Customize the exercise to your body type.
When you get into the really heavy reps, the last thing you want is a wobble or shake in the patella. If you strap you knees, put pressure above the knee and just a little bit below the knee. Try not to put too much pressure over the knee, because you don't want too much stress on the patella, where it grinds.
Immediately superset the leg press and calf press. There is no rest between the lifts since you can do both lifts on the same machine with the same weight, but there is a rest period after each superset. If you use a standing calf press, then the weight will differ. As long as you reach failure at 40 reps on the calf press, it doesn't matter.
Split the negative portion of the calf press into two controlled movements: pause halfway down, then go down a little bit farther. It adds more stress onto the calf, and not onto the Achilles tendon. If you come down too fast in one motion, you put too much stress on the tendon and less stimulation on the calf.
Weighted Decline Crunch
The crunch works the upper abs best on a decline bench at 45 degrees, while you hold a barbell to add resistance. If your abs aren't strong enough to begin, try it without the bar.
As you come up, keep your arms vertical toward the ceiling, because we want to add extra resistance (more weight) as you progress through the movement. Control the negative on the way down. Keep constant tension on the upper abs throughout the whole movement.
Dramatic Transformation Tips
Learn to Rest
Rest, like volume and intensity, is an important training variable. Throughout the DTP workouts, you rest longer every time you increase the weight.
At the beginning of each workout, you rest 45 seconds between supersets. Increase your rest period by 15 seconds every time the reps drop and the weights increase. When you hit the heaviest weight, you can rest for two full minutes.
As you increase reps again during the second half of each workout, shorten each rest period accordingly.
Start your legs workout with 10 minutes of foam rolling on both sides. This prepares the muscles for the torture you are about to put them through with DTP. Foam rolling improves the elasticity of the fascia, the webbing that prevents the muscle from growing. You want more blood, more oxygen and more nutrients to the area to allow muscle groups to better recover.
Roll out specific areas of the quads and outer thighs in small, deliberate movements until you find an area that may be knotted. Stop in that area until the pain radiates out. Roll that area out back and forth ever-so slightly. It is painful; it is sensitive, but it's a small movement.
Trigger Point Therapy
If you've got really tight calves, I recommend Trigger Point Therapy. Roll back and forth slightly on the calf muscles. Calves are sensitive, so the stretch requires a small movement. Combine the block that comes with the Trigger Point Therapy kit with two balls: put the outer calf muscle on one ball (atop the block) in between the soleus and the gastrocnemius. Put another ball on the top of the calf and push downward on the ball, slowly rolling back and forth.
After foam-rolling, I like to activate the legs with some easy stretches for the adductor, hamstrings, quads and hip flexors. Watch the workout video for a full demonstration of my preferred stretches.
Sometimes it's impossible to gauge exactly where you will reach failure. Sometimes you will reach failure before you complete the supposed repetitions. If you do fail before finishing a set, just rest/pause for a few seconds, allow the lactic acid drain out, get some more oxygen into the system, and finish the sessions in 5-rep bursts. Rest/pause, but don't totally stop until you hit those reps!
Climbing The Ladder
In the second half of the DTP workout, try to attain the same weight you did in the first. However, I understand that lactic acid will build up and you're trying to keep the intensity there, so sometimes you cannot do the same weight. The main goal is to reach failure with the required repetitions, and that's all that matters.
You have to dig deep, rely on motivation and also remain hydrated. Make sure you drink plenty before the workout throughout your day. When you wake up, you should hydrate, eat plenty of carbs and down plenty of fuel. Even if you are running on vapors, you need it to get through. If you find it really hard, don't feel bad. It's just because I'm a f#cking animal.
When you hit abs, it isn't just for vanity purposes. Your core stabilizes many movements like the squat, deadlift and upright row. By strengthening your ab muscles, transverse and core, you will be that much more stable and fixed with a solid foundation when you perform heavier compound movements that require you to stand. Hit abs even if your body fat is high. It's not just about image.