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Kris Gethin's DTP: Week 1, Day 1

DTP combines heavy weight and high reps so you can build bigger wheels than ever before. Get ready for more than 500 reps. Get ready to grow.

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


Schedule. Track. Succeed.

Day 1: Legs/Upper Abs

Superset

Exercise Tips

Leg Press ///

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.


Calf Press ///

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



Foam Rolling ///

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.



Stretch ///

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.


Failure Principles ///

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.


Ab-Vice ///

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.


Questions for Kris?

Find Kris on BodySpace and Twitter, or on his Facebook fan page. Does Kris inspire you? Add him as your inspirational BodySpace member!


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About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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joehxc

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joehxc

Was hoping it would be legs!

Slots in perfectly with what I did last week.

Let the games begin ^_^

Aug 6, 2012 11:56am | report
 
AsherNZ

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AsherNZ

Let's hit it and hit this **** hard. I'm off to the gym now

Aug 6, 2012 12:09pm | report
 
DylanNelson21

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DylanNelson21

Has this workout helped you?

Oct 22, 2012 4:38pm | report
adeelmumtaz

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adeelmumtaz

@dylannelson21

help yourself with application and the workout will REALLY work for you .....

i did this legs workout and trust me you will feel right away the dramatic change not only how your legs gonna feel but HOW you played with the WEIGHT itself

try it man

Aug 22, 2014 3:50am | report
  • Body Stats
  • ht: 5'10"
  • wt: 166.45 lbs
  • bf: 15.0%
Guns_On_Fire

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Guns_On_Fire

BEAST MODE! Hair Shaved and ready to go! GET SOME!

Aug 6, 2012 12:25pm | report
 
mycke89

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mycke89

Leg day doesn't care about that, leg day doesn't give a ****! Haha

Aug 6, 2012 12:31pm | report
 
Trivialcheese3

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Trivialcheese3

Holy crap never been this tired before....this workout is intense!

Aug 6, 2012 1:20pm | report
 
bobamorgan

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bobamorgan

Could anybody tell me what type of knee wraps Kris using? The ones with velcros

Aug 6, 2012 1:32pm | report
 
josiah81

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josiah81

I'm not sure, I think the schiek wraps have velcro. I personally prefer the pull on kneepad style. They keep the knee warm and offer better support. I do have a left knee problem though, so it may be different for someone without knee pain.

Aug 6, 2012 6:18pm | report
jrod024

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jrod024

The Schiek ones do not have Velcro (I have a pair and I wish they did)

Aug 7, 2012 8:46pm | report
zakisin

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zakisin

GASP knee wraps bro. Great wraps. But expensive.

Aug 8, 2012 2:21pm | report
codynebeker

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codynebeker

They are DTP Branded - as are all of the accessories he uses.

Soon to be for sale on site

Aug 9, 2012 3:28pm | report
bobamorgan

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bobamorgan

Thanks guys!!!

Aug 13, 2012 1:29pm | report
Kaged Muscle

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Kaged Muscle

They are DTP Knee wraps

Aug 22, 2012 9:07am | report
mopman

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mopman

I bought a couple compression wraps from locally Wally World, think they were $4-5 each, been using them for a couple years now, and love em. Velcro, and you can adjust for compression.

Mar 17, 2014 8:03pm | report
Hisoka2012

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Hisoka2012

i am gonna start this DTP once i am done with the 12 weeks program, i already in week 7 and my body changed in such an amazing way, cant wait to look in the mirror once i am done with week 12, thanks alot kirs you really know what you are doing ;)

Aug 6, 2012 1:56pm | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 185.19 lbs
  • bf: 20.0%
Each06

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Each06

Same to you¡¡, I already in week 10. :)

Aug 7, 2012 11:51am | report
dj2mm

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dj2mm

Same here I'm on my last few days and that program was great, so excited to do this one

Aug 7, 2012 2:57pm | report
Victortega6

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Victortega6

Was the 12 weeks program good? Did you get results?

Dec 9, 2012 11:51am | report
Victortega6

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Victortega6

Was the 12 weeks program good? Did you get results?

Dec 9, 2012 12:47pm | report
Pashe10019

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Pashe10019

I am finishing week 9 now. Down 30 lbs and feeling awesome. Going to roll right into this 4 week DTP! Can't wait.

May 29, 2013 1:09pm | report
jesse9993

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jesse9993

def. trying this !!!!!

Aug 6, 2012 2:12pm | report
 
JaimiRey

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JaimiRey

holy **** this killed my legs, i love it

Aug 6, 2012 2:18pm | report
 
mandito89

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mandito89

Stopped on week 7 of the 12 week work out since it was my 2 time doing so I could do this 4 week workout n just finished day 1 n my legs are feelin it

Aug 6, 2012 2:19pm | report
 
Theedge75

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Theedge75

Dude this work out sucks in the best possible way haha. On 30 reps on the way back up I just wanted to quit and had to use all my will power to keep going. I already know this plan is going to be the best I've ever done, looking forward to day 2!

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Aug 6, 2012 2:38pm | report
 
Showing 1 - 25 of 316 Comments

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