Let’s Go!

This article contains the FULL weekly workout along with some further explanatory notes.

This cycle is a 5-day split, hitting each bodypart once per week.

But bear in mind that it’s not possible to completely isolate a muscle e.g. performing a bench press will stimulate the shoulders to a lesser degree, and hitting your triceps will always involve some lat stimulation.

It is therefore NOT true that you ‘only hit each muscle once a week’ with this sort of training program.

You give each muscle 1 day of primary focus and stimulation, and on other days they receive some secondary stimulation also. This, I believe, is optimal for growth and strikes a balance between under and over-training.

In contrast, when training each body part directly more than once per week, it is necessary to reduce the volume of sets as in the THT HIT cycle. (1 set to failure, 3 times a week).

THT has been designed to provide maximum muscle growth while at the same time keeping workout times to a minimum.

Your longest workout here is going to come in at around 50 minutes. As a general rule though, just ensure that you don’t spend any longer than an hour at the gym at any one time. Most days you’ll finish up in around 45 minutes or less, this is desirable.

Because natural bodybuilders must avoid over-training at all costs to limit catabolism and maximize the amount of time the body is in an anabolic environment.

You must provide maximum muscle stimulation in the minimum time possible; that’s exactly what THT does! Rip up those muscles quickly and then get the hell outta there and relax.

Since workouts are kept short you MUST


The 5-Day Split

Here’s the 5-day workout schedule:

Monday – Legs (including calves)

Tuesday – Chest & Triceps

Wednesday – Biceps, Forearms, Abs

Thursday – Shoulders & Traps

Friday – Back

The T.H.T 2.0 Cycle Rules

(1) You will work each body part once a week. High muscle fiber stimulation, as occurs with THT training, demands about a week of recuperation between body parts. As I stated above, each muscle will receive its day of primary stimulation, and at other times in the week, some secondary (indirect) stimulation. This is absolutely fine. Greater muscle fiber stimulation and maximum recovery will MAXIMIZE growth and strength increases.

(2) You will train 5 days a week (doesn’t necessarily have to be Monday-Friday).

(3) Your workouts will never last more than 1 hour MAX.

(4) You will work to failure within the 8-12 rep range. IMPORTANT: Some exceptions are clearly labelled in the logs – look out for these!

(5) You will lift for 1-2 seconds and lower for 2 seconds on each rep i.e. a 1-0-2 cadence

(6) You will seek Progressive Overload every week (you need to keep written logs of your progress!).

(7) You will always perform 1 warm-up set before each body part. Your warm-up set should be about 50% of the weight that you will use for your first working set. Perform 10 or so reps and rest for 2 minutes before the first set.

(8) You will take 2 to 3 minutes rest between sets. (3 minutes for larger body parts)

(9) You will perform at least 6 sets, and 9 sets at most, for each muscle group with the following exceptions…

(10) You will work your traps, forearms, and calves with 2-3 sets per week at the end of a relevant workout. (more on that below)

(11) Stick to the same exercises and number of sets for the full cycle. This is the only reliable way to track progress and KNOW for certain that you are gaining.

(12) Every new cycle brings the opportunity to choose new exercises from the ‘exercise bank’ and start over again.

Now let’s look at how to train each body part…

Monday – Legs (including calves) –  click here for full details on the leg workout

  1. Barbell Squats
  2. Barbell Squats
  3. Leg Presses
  4. Leg Presses
  5. Stiff Leg Deadlifts
  6. Stiff Leg Deadlifts
  7. Standing Machine Calf Raises
  8. Standing Machine Calf Raises

Tuesday – Chest & Triceps – click here for full details on the chest & tricep workout

  1. Flat Barbell Bench Press
  2. Flat Barbell Bench Press
  3. Incline Dumbbell/Barbell Bench Press
  4. Incline Dumbbell/Barbell Bench Press
  5. Flat Dumbbell Flies (or pec deck)
  6. Flat Dumbbell Flies


  1. Decline Tricep Extensions (with straight or EZ bar)
  2. Decline Tricep Extensions (with straight or EZ bar)
  3. Decline Tricep Extensions (with straight or EZ bar)
  4. Tricep Cable Push Downs
  5. Tricep Cable Push Downs
  6. Tricep Cable Push Down

Wednesday – Biceps, Forearms, Abs – click here for full details on the biceps & abs workout

  1. Standing Dumbbell Curls (Alternate)
  2. Standing Dumbbell Curls
  3. Standing Barbell Curls
  4. Standing Barbell Curls
  5. Standing Barbell Curls
  6. Seated Incline Dumbbell Curls
  7. Seated Incline Dumbbell Curls


  1. Dumbbell or Barbell Wrist Curls
  2. Dumbbell or Barbell Wrist Curls


  1. Weighted Decline Sit-Ups
  2. Weighted Decline Sit-Ups
  3. Kneeling Cable Crunches
  4. Kneeling Cable Crunches
  5. Weighted Hanging Leg Raises
  6. Weighted Hanging Leg Raises

Thursday – Shoulders & Traps – click here for full details on the shoulders & traps workout

  1. Standing Overhead Barbell Press
  2. Standing Overhead Barbell Press
  3. Standing Overhead Barbell Press
  4. Seated Dumbbell Overhead Press
  5. Seated Dumbbell Overhead Press
  6. Dumbbell Lateral Raises
  7. Dumbbell Lateral Raises


  1. Trap Bar Shrugs (or use a barbell or smith machine)
  2. Trap Bar Shrugs (or use a barbell or smith machine)
  3. Trap Bar Shrugs (or use a barbell or smith machine)

Friday – Back – click here for full details on the back workout

  1. Deadlift
  2. Deadlift
  3. Deadlift
  4. Bent Over Barbell Row
  5. Bent Over Barbell Row
  6. Bent Over Barbell Row

From the end of the first week you’ll feel this workout producing results!

Now grab your free workout logs and start tracking your progress straight away!

Click to download your FREE logs!

Please note that all 5 logs are contained in one file – click on the tabs at the bottom

The great news is that this not only an effective workout, but an ENJOYABLE one too!

You’ll look forward to every gym session and find it easy to stick with it.

So get training and make sure you let me know about your awesome results!


Train with Intensity!

Mark McManus

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)