Last week I gave you guys a 3 day split workout.
This was well received and it’s cool to see some of you guys putting it into practice already.
Bear in mind that even if you aren’t normally pressed for time, you can always substitute this abbreviated workout for your normal 5-day split when life places an unexpected demand on your time. So this 3-day workout is still for everyone!
Now, I promised you guys workout logs with rest times and rep ranges included.
So here you go…
(right-click and select ‘save link/target as’)
You can also download it from the forum here.
Remember, you can train in any 1 of 3 rep ranges for this workout. If you are just beginning, start with the 8-12 rep range workout logs. If you don’t know anything about THT training yet, download your copy of the free book by adding your name and email into the box at the top right of this page and start succeeding once and for all!
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Amazing stuff as always Mark!
Can I ask if im following THT 4 should I be doing the 3 day split using that or using this split?
Thanks again mate
A big Thank You Mark!! Going back to 6 days a week at work and this is a big help.
Hey there Mark
I used to be a skinny 67 kilo guy who was struggling with muscle gain for over a year with no results
Then I came across your blog entry on Progressive Overload
That concept changed everything
I mean today I weigh 80 kilos and the gain has been almost all lean muscle (gained 2% bf but can still see my abs)
I thank you a lot for educating me with such important concepts
I have however reached a plateau with my current training schedule which I have been following for the past 8 months.So I decided to try out the 3 day split that you have proposed
I also tried to download THT 4.0 but I am already registered so it wont send me the mail
Please check into that
I train in the 6-8 rep range only (except for external rotation(15 reps),toe raises(15 reps) and calf raises(10-12 reps;ive heard the respond better to this range)
If you think I should follow any other of your programs then please let me know.I am currently on vacation from college and have all the time in the world.I take a hell of a lot of care about my nutrition and rest.
@Chris. If you’re asking can you replace the 3-day program in THT 4 with this, then no. That program is a full-body HIT routine. The program on this page is to replace any of the 5-day volume routines (mostly people who don’t have the time).
@Suneet. Thanks. I’ve sent you an email.
its nice that you’re coming up with more workouts but could you come out with more workouts more often. Or do you suggest for me to use the same workouts till you come up with new ones?
Thanks for the mail Mark
Can you please reply to my questions of the previous comment??
Hey Mark. In your opinion what is your best workout program. If you had to choose one of them to do for the rest of your life which one would you choose?
That is a good question from Mike. What would be your pick for a workout program Mark???
Suneet, you didn’t use a question mark once in your previous comment. The only question I could garner from your comment was whether you should follow any other programs. I’m sure Mark would say you should follow THT 4 including sticking to the workout logs which have all the info in you require to gain muscle if you couple it with the GLAD diet the info of which you can find on this site. If you require to strip fat instead buy and study TSPA. Mark is a busy guy we’ve all got a ton of questions for him but a lot of the answers are in his text, and lot of the others can be got from his facebook community or musclehack forum bodybuildingforum.ie just don’t keep pestering, sounds like your making good progress just keep studying and watching Marks videos to improve your form and cut back on weight at first if you need to improve… Mark, great job once again good read will come in useful this for when life throws a spanner in the works and making the 5 day week aint possible. Thanks.
I’m a fan of change when it comes to working out. I’d say rotate through the new THT 4.0 workouts, both of the 3.1s and the new THT 2.0 Refix. Seriously. It keeps your muscles guessing and promotes consistent gains. If your body can’t keep up to all of the changes you’re forcing on it, it just keeps adapting.
I can’t download the 3 day logs for some reason? Any chance could somebody email me the excel file?
Nice routine. I believe that 3 days/week is an ideal workout schedule too (although sometimes I extend it to four days).
Do you have any plan to extend the plan (like change the routines after a few week)?