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Targeted Hypertrophy Training (THT)

T.H.T. TRAINING IS 100% FREE

If you’re short on time but still want to stimulate MAXIMUM muscle growth, this workout is for YOU!

I’ve had a number of requests for an abbreviated 3-day version of the Targeted Hypertrophy Training (THT) 5-day routine (a 5-day split). Click here to download those full workouts for free.

So here it is. Fresh from the MuscleHack lab and into your gym! The best routine for hitting the full body in a 3-day split.

 

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WORKOUT DESIGN

 

The following factors were taken into account when designing this workout:

 

(1) This workout puts a 48 hour buffer between working your shoulders, chest, and triceps. This is because you can’t train one of these body parts without involving the others. So we want to be rested and at full strength before we train each of these muscle groups. Working the shoulders on Monday, the chest on Wednesday, and the triceps on Friday will allow you to perform at your BEST in all 3 sessions.

(2) It also optimally splits up your back and leg workouts allowing for full recovery of both these body parts (you need full leg recovery in order to deadlift at your very best). So Legs are trained on Monday, with the back being worked on Friday.

(3) It avoids working synergists and fixator muscles prior to the agonist or prime mover. So don’t change the order that the body parts are worked in.

(4) As always, perform each set to the point of positive muscular failure in the 8-12 rep range.

(5) (Optional) Traps can go on Monday, but I know that I’d personally have more energy left after Friday’s workout, so I’ve put it there by default.

 

So stick to this exactly as it is, guys. No tweaking! Share the workout with your friends on twitter…

Click here for a free 3-day split workout for fast muscle gains Click To Tweet

 

bodybuilding-workout-plan

 

THT 3-DAY SPLIT PLAN

 

If you want free logs to track your workouts, I have laid them out in Excel format for you to download (or print out). Use the link below to download…

 

DOWNLOAD THT 3-DAY SPLIT LOGS

(right-click and select ‘save link/target as’)

 

Here’s the brief outline of how your week is going to look:

  • Monday: Legs & Shoulders
  • Wednesday: Chest, Biceps, & Abs
  • Friday:  Back, Triceps, & Traps

 

This is not an easy routine. It’s going to be tough to hit 3 body parts in a single workout with THT-style intensity. But if you’re ready and willing to do what it takes, let’s delve into this…

 


 

MONDAY: LEGS & SHOULDERS

 

LEGS: 10-11 SETS

 

  • Leg Curls (1 set)
  • Leg Extensions (1 set)
  • Standing Calf Raises (2 or 3 sets) (or you can use the Leg Press Machine for these). Take a full 5-minute break here before hitting your shoulders. A separate shoulder warm-up is also needed.

 

SHOULDERS: 8 SETS

 

 

Below are some demo videos of how to perform these shoulder exercises…

 

 

 

 

 

 

 

 

 


 

WEDNESDAY: CHEST, ABS, BICEPS

 

Today will look like so:

 

CHEST (6 SETS)

 

  • Incline Bench Press (1 set) We want to rest our arms before hitting the biceps, so we’ll work our abs in between these body parts.

 

ABS (6 SETS)

 

BICEPS (7 SETS)

 

I’ve included demo videos for these 3 body parts below.

 

CHEST: (6 SETS)

 

If you find your chest a stubborn body part to get growing, consider trying my Chest Blast Workout, which saw volunteers add up to 3 inches to their chests in just over a week!

 

 

 

 

 

 

 

    • Incline Bench Press (1 set) We want to rest our arms before hitting the biceps, so we’ll work our abs in between these body parts.

 

 

ABS: 6 SETS

 

Guys, please bear in mind that you cannot “spot reduce” fat loss in one area (like the belly). If you want a ripped six-pack, you’re going to need to reduce your overall body fat percentage. See my Total Six Pack Abs program for the fastest and easiest way to do it.

 

 

 

 

 

 

BICEPS: 7 SETS

 

 

 

 

 

 

 

 

 

NOTE: I created an Arms Blast experimental workout that can add up to an inch on your arms (biceps and triceps) in just a week.


 

FRIDAY: BACK, TRICEPS, TRAPS

 

Your last workout of the week will look like this…

 

BACK (6 SETS)

  • Dumbbell Rows (2 sets). Take a full 5-minute break here before hitting your triceps.

 

TRICEPS (8 SETS)

 

 

TRAPS (3 SETS)

 

 

Here all demo vids for the back, triceps, and traps…

 

 

    • Dumbbell Rows (2 sets). Take a full 5-minute break here before hitting your triceps.

 

 

TRICEPS: 8 SETS

 

decline tricep extensions

 

 

 

 

 

 

 

 

 

 

TRAPS: 3 SETS

 

    • Shrugs (3 sets. I like to use a trap bar here. But you could use a smith machine or low pulley).

 

 


 

Again, you can use the Excel logs below to track the progress of this 3-day split. Click the link below to instantly download them…

DOWNLOAD THT 3-DAY SPLIT LOGS

(right-click and select ‘save link/target as’)

 


 

Click here for a free 3-day split workout for fast muscle gains Click To Tweet

 

That’s it! Now I’ve no doubt that there are a few exercises you just can’t do for some reason. In that case, refer to the THT Exercise Bank that comes with the free THT training download for my recommended alternatives.

Now all you need to do for ongoing gains is cycle this 3-day split workout with the 3-day full body routine found in the free THT book. This will allow you to keep GROWING and getting stronger indefinitely! If you don’t know anything about THT training yet, download your copy of the free training guide below and start growing today…

 


TheCover164TopPostsIf you want to make serious muscle gains, download my free THT training package.

3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂


 

YES you can do this workout with the Total Six Pack Abs.fat-torching program. Although TSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits.

If you’ve any questions, go ahead and ask me below, guys. I’m happy to help.

Enjoy! And you know what to do…

 

MAKE EVERY REP COUNT!

MAKE EVERY SET COUNT!

 

Mark McManus

 

Feel free to give me feedback on your progress with this cycle on the facebook page, my instagram, or twitter.

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Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)

You'll love your fast gains on THT!

Cool! Click here to take you to the download page. (or check your email for the download link)