Guys, I’ve created a new easy Quick-Start Infographic for THT Training!
I think it’s pretty cool.
I wanted a quick and visual way for people to get started with THT. Basically, I want anyone coming to my site to be able to know exactly how to train within about 5 minutes for the best gains ever!
So here it is. The pic below is just a preview, use these links below to download a high-quality version. You can zoom in and make it a lot bigger.
Now, if you still have questions regarding your training (or losing fat etc.) ask me below in the comments section.
Download links:
- THT Training guide 800 pixels wide jpg
- THT Training guide 1200 pixels wide jpg
- THT Training guide 800 pixels wide png
- THT Training guide 1200 pixels wide png
Click here for the best 3-day per week workout for gains in #muscle size. It's free Share on X
Like I state in the diagram, please go download the free MuscleHack app as you can easily track your THT workouts and progress right inside the app đ
Just go to the Play or App store and search for MuscleHack. Â Alternatively, here are direct links:
Note:Â I am advising people with iOS 9 installed on their Apple devices NOT the use this app until an update is released. The code was written before iOS 9 was released and there are compatibility issues.
This gets you started, but you should still download the full THT training manual below so that you know what you are doing and WHY you are doing it that way.
It will tell you the best exercises to use, the best rep ranges, how often to train, how many sets to do… everything you need to know to start making real, meaningful gains in muscle size and strength. And it will lay out the scientific reasons behind the design of the workout.
See here for the latest incredible testimonial I received from a guy after only 6 weeks on THT. And click here for a full list of all MuscleHack testimonials.
After inputting your email, you will be taken directly to the download page for instant access to the workout. You don’t need to log into your email to click on any confirmation link.
Train With Intensity!
Mark
P.S. Thanks to Tony Montana for helping me create this infographic đ
This is handy!
Love it. Saved it. Will print it too. I used the app also today to track my first workout. Thanks for everything you do Mark!
Hi Mark, I’m getting back into training after 18months where I was unable to train.
From past experience I seem to grow quickly but my legs always seem small compared to my top half, I now realize that for over 10 years I was completely over training when I see these workouts!
Should I do extra work for my hamstrings and quads or do you think the tht workout will even me up?
@Jonny. No need. You’ll be hitting legs 3 times a week. And there’s squats, leg presses, deadlifts, leg extensions, and leg curls all included in that.
Thanks Mark, love the 3 day workout. Is there any way of sticking to a 3 day workout after the first ten weeks as this fits my lifestyle a lot better?
Can you just switch out some of the exercises?
Cheers
Hi mark, for the abs, you’ve Mentioned previously in your articles saying that you should do between 12 and 16 reps. But in your log,it is between 8-12reps. So do we train abs between 12-16 or 8 -12 reps?
Mark could we use the 3 day workout plan on TSPA?
@Nick. Yes you can. In fact, I have been doing back to back 3-day cycles for the last year myself. It works better for me đ
@Sam. I’m flexible on that. Try 8-12. Some people find they get better stimulation with a higher rep range. You’ll have to test that for yourself, buddy.
@stickupkid. Yes you can use this 3-day plan with TSPA. On TSPA, you have the option of training 3 days, 5 days, or 6 days. When I link to the workout logs in the book, it links to logs containing the 3-day, 5-day, and 6-day plans.
Hey Mark,
So I am clear, the only chest workout you have in this plan is a dumbbell decline bench press twice per week. Can I assume that you think the decline is better than Incline and flat bench press?
I have been using t.h.t. for a couple of years now, I’ve gone from the 5 day split and just finished a 3 day cycle. My question is, is the 3 day better for hypertrophy or doing a 6 day legs,push,pull split? Thanks!
Thanks mark for your abs reps reply! Always an inspiration following your routine!
Mark I’m doing 5 days/week split for 3 years and it is working for me, so should I use this method?
I like the workout programmes – though I’d have Flat Bench instead of Incline and one or two minor changes.
Have you thought of 4 day workout a week eg 2 days chest/triceps/shoulders 2 days back/biceps/legs.
@Tosin. Decline Dumbbell Bench Press on Mon and Fri, and Deep Dips on Wednesday for chest. Yes, the Decline Dumbbell Bench Press recruits more muscle fibers than incline or flat as seen in EMG test results. Read this post for more https://musclehack.com/the-top-12-best-exercises-to-build-muscle/
@John. The Decline Dumbbell Bench Press recruits more muscle fibers than incline or flat as seen in EMG test results. Read this post for more https://musclehack.com/the-top-12-best-exercises-to-build-muscle/
4-day splits need more work. I design such programs for people who have paid consultations with me.
@Malco. While it’s not clear, I’ve found 3-day full body training better for hypertrophy. Also, the study in this post indicates the same thing https://musclehack.com/should-i-train-3-days-or-5-days-a-week-for-best-muscle-gains/
@Abhishek. Yes I highly recommend you switch and try at least 1 x 10-week cycle of this 3-day full body plan.
Hi Mark, I gave this a go yesterday. This is exactly what I have been looking for going into a new phase of training. Every body part feels hit. The positive failure aspect is crucial along with slight increases over each workout and eating the right amount of protein and good fats. I can feel the gains coming and can’t wait to do the Wednesday workout. I have done another workout programme of yours and the gains were amazing. Looking forward to being able to use the iPhone app on iOS 9 too. Great stuff pal, thanks heaps, I’ll try get back here in 10 weeks to give an update.
@Tim. Awesome! Thanks for the positive feedback, buddy đ