Beginning in October 2011, Kris Gethin led three Grenade athletes through a brutal week of DTP training sessions. The workouts were all-out war. Each session was a vicious iron brawl. With Gethin coaching every rep and set, the Grenade boys had no choice but to fight through failure and push through pain to complete the workouts.

This is round one of a four-round fight. In it, Kris Gethin puts Grenade athlete Shane Raymond through a brutal chest and back thrash. The workout is a classic combination of push and pull, complicated and intensified by the insane rep ranges and heavy weights of Gethin's signature training style, DTP.

Think you've got what it takes to train with Gethin and Grenade? Watch the video and try the workout for yourself.

Team Grenade: Brutal DTP Back and Chest Workout With Kris

Round 1: Chest and Back Attack

This DTP chest and back workout seems simple. It's only two exercises, dumbbell press and a bent-over row, smashed together in a pyramid superset. The devil, however, is in the details. This pyramid starts at 50 reps per exercise. From there, you add weight and drop the reps until you hit two heavy-ass sets of 10 before climbing to 50 reps again. This wild rep range allows you to train with high volume and heavy weights.

Kris Gethin Vs. Team Grenade: DTP Chest And Back Workout


You'll hit both the fast- and slow-twitch muscle fibers for maximum damage and growth potential. The overall volume floods blood into the working muscles, primes the metabolism, burns off a lot of calories, and promotes some serious size gains. If you don't train as intensely as Shane Raymond, you're only cheating your own results.

Always stretch between sets to help prevent injury and stretch the sheaths around your muscles, called fascia. This quite literally gives you more room to grow. Stretching between sets, plus the insane pump DTP delivers, will help you ultimately build more size.

DTP Chest & Back Attack
Stretch between sets.
Dumbbell Bench Press
10 sets, 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps
+ 1 more exercises


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The Devilish Details

  1. If you reach failure too early on any set, start hitting rest-pause reps. Meaning, rest, do two reps, rest, do a single rep, rest, and keep going until you finish the set. Never drop the weight. Take as long as you want—as long as you hit the right rep count.
  2. If you do not reach failure, do not perform more reps. Just adjust the weight for the next set so you reach failure as prescribed.
  3. If you fatigue too much after your heavy sets, go lighter on the way down. Lactate will build up and you'll lose strength. There are only so many nutrients and carbs in your body to fuel you.
  4. If your grip fails, use wrist straps for the bent-over rows.

Back for More

Stay tuned for next month's matchup: Kris Gethin faces off with Grenade athlete Richard Elston for a brutal legs and shoulders workout.

About the Author

Contributing Writer

Contributing Writer’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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