Track the progress of your THT volume workouts!
I’ve created workout logs for you to download now.
Not tracking your workouts?
I can say with absolute certainty that your workouts are NOT optimal if you are not.
If your mind does not have a target to reach before each and every set, it will not fully engage your body 100% to hit or even surpass that target. It’s just the way it is.
Humans are capable of amazing feats of strength when they feel they HAVE to do it!
Having a clear target before EVERY set works on the same principle. Ignore this advice to your own detriment. You can’t go into the gym blindly and expect success in the long term.
If you are…
tracking your workouts (and NOT changing your routine every couple of weeks!)
making small, incremental progressions at each workout
….then I can confidently say that it is only a matter of time before you reach your goal. Such is the reward for the intelligent bodybuilder.
Get your workout logs here at the forum. You need to log into the forum first (or register if you are not a member).
Notes for using the logs:
All logs are contained in this 1 file. Look to the bottom of your screen; you will see tabs labeled Monday through Friday. Click each tab for the relevant workout.
Sets utilizing the ‘pre-fatigue’ method are labeled as the same number, even though you are actually performing 2 sets back-to-back. Look at the image above, you’ll see set 3 is Pec Deck AND Barbell Bench Press. After Pec Deck the rest period is “none”. For these type of sets you should proceed immediately to the next exercise. They are also colored yellow so that you can easily identify them. (If you are confused about pre-fatigue please read my post on the THT volume workout and this article on the ultimate deltoid workout).
Go grab your workout logs now!
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Thanks a lot man for the logs! It is a lot more efficient and easier than keeping a journal full of workouts haha.
This is AWESOME, Mark! Thank you!
No probs guys. Glad you like them. 🙂
SWEET! Thanks Mark!!!
Thanks again Mark good stuff will be downloading it right away.
Fantastic program as always Mark! Just one quick question – can we substitute the Barbell Bench Presses for DB Bench Presses?
@Ben. Yes, if that’s all you have access to.
but i was wondering if u have any plans to update 3.1 workout to 3 days a week instead of 5…
@Romi. Yes I’ll put that on my to-do list.
Hey mark i got a question. In some of the machines in my gym, the weights can be increased in 5kg increments. so its rele difficult to go from doing 15 kg cable curls to 20kg cable curls. i tried doig 20 kg and it hurt my wrists a lot! so i was wondering wether i shud do st lyk 15kg barbell curls supersetted with 15kg cable curls until im strong enuf to do 20kg cable curls. is that a good idea?
mark im a skinny guy and personally i prefer doing whole body workouts like t.a 3. so shud i just stick to that? most ppl say full body workouts benefit skinny guys more than splits. any truth in that
Hi Mark, nice one!
I was just showing a friend my training and diet logs from the past year when I opened your site 😀
I’m planning to update my logbook format as soon as I have some free time (next week, I hope) and add automatic graphs for all the exercises so I can easily see if I’m progressing or hitting a plateau 🙂
Hey Mark, I want to ask you something. Are these workouts better than the whole-body workouts stated in Total Anabolism 3.0 (having in mind the M.A.N.S. diet if it would make a diference). I mean, the POP is nowhere to be seen here.
@Rex. Yes that’s too much of a jump. Switch the exercise order around i.e. start with 3 BB curls followed by the preachers (superset the 3 bb set with the first preacher). I’ll do a 3-day version in the near future.
@Sami. Could you tell me how to do that? The graphs I mean – my excel skills aren’t the greatest.
@Adrian. You need to read the article I did on the THT Volume workout to understand this. You cycle both workouts – both being equally effective in the long term.