Kris Gethin's DTP: Week 1, Day 3

DTP combines heavy weight and high reps to unlock maximum growth. Hit your chest and back harder than ever to build more muscle!

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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.

Get comfortable with this workout, because it will be kicking your @ss for the rest of DTP.

Watch The Video - 14:44

Day 3: Chest and Back

Incline Dumbbell Press

5 sets of 5, 5, 10, 20, 30 reps
Incline Dumbbell Press Incline Dumbbell Press
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row


Dumbbell Bench Press

5 sets of 5, 5, 10, 20, 30 reps
Dumbbell Bench Press Dumbbell Bench Press
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Exercise Tips

Incline Press

A lot of people neglect upper chest, which is why I start with incline. Use a 3/4 rep range; don't go all the way up. Don't lock your elbows. Instead, keep constant tension on your pecs.

During the positive portion of this movement, you should explode up to engage as many muscle fibers as possible. Keep the weight under control, but lift with force. I prefer dumbbells to a barbell because of the freedom and range of motion.

I want to attain a physique that people deem unatural. I want to do something that other people cannot do. You should challenge yourself to do the same.
"I want to attain a physique that people deem unnatural . I want to do something that other people cannot do. You should challenge yourself to do the same."

Trap Rows

Instead of pulling the dumbbells back to hit your lats, pull your elbows up and out to focus on your traps. You'll also stimulate your lumbar region, working the lower back.

"This exercise might look funny, but it will torch your traps and stimulate massive growth."

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.

Foam Rolling

At the start of my workouts, I don't warm up, especially when I'm starting with a high-rep superset. Instead, I start with a foam-rolling session, giving extra attention to larger body parts (back, legs, etc).

I specifically roll my lat muscles, because it's hard to get that mind-muscle connection. I locate any knots I may have in the area and, when I find a knot, I hold the roll until the pain starts to dissipate.

I focus on that single point and just slowly roll it farther and until the muscle is relaxed. Both sides should take 10-15 minutes.

Foam roller

Weight Watcher

Choose your starting weight based on experience. For someone new to DTP, it will take a little bit of trial and error to find the right starting weight.

Every time you hit a new rep range, adjust the weight so you hit failure at the prescribed rep total. Don't lift the weights I'm lifting. Use weights that are perfectly fitted for you.

Stretch It

Between every set, I stretch my lats and my pecs to make sure the tendons and ligaments are warm and ready for more weight. I also stretch to work the muscle fascia, which is a sheath around your muscles that may limit growth.

By stretching the fascia, I hope to encourage greater muscle gains.

Wrap or Snap

Wrap it

I use wraps on my wrists because I have weak wrists. I have broken my wrists. I want to make sure they are fully supported so I am able to push in an explosive manner, without putting unnecessary strain on my wrists.

When I start lifting heavier back exercises, you'll notice on my first set of 30 reps that I put on some wrists straps to make sure my grip doesn't go. If I put on wrist straps, I know that all my focus is on my back, and not my weakest link, my grip.

Middle Motivation

You should be more motivated halfway through this workout than you were at the start, because this is where it gets challenging.

This is where you have to head-check yourself. Are you a many or a boy? Are you going to fail and quit, or will you fail to succeed?

For more motivation, turn up your music. I put on Slipknot, Mot?rhead, anything that is going to get me that endorphin rush. Dig deep and visualize the physique you want to achieve. I want to attain a physique that people deem "unnatural." I want to do something that others can't. Challenge your limits and keep pushing.

Every set is harder than the last. Even when the seventh set feels like it's the hardest, the ninth will be harder. You have to suck in more oxygen. You deal with a lot of lactic acid. If you can't get your reps out, rest/pause until you hit your numbers. Hold the weights steady, rest, then keep repping. Don't quit until you finish the set.

Questions for Kris?

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.