THT 3 Day Workout Plan
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, guys. 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
Barbell Squats (2 sets) Leg Presses (2 sets) Leg Curls (1 set) Leg Extensions (1 set) Standing Calf Raises (3 sets) (or use Leg Press Machine). Take a full 5 minute break here before hitting your shoulders. A separate shoulder warm-up is also needed.
SHOULDERS
Seated Smith Machine Overhead Press (2 sets) Seated Dumbbell Overhead Press (2 sets) Dumbbell or Machine Lateral Raises (3 sets)
Wednesday: Chest, Biceps, & Abs
CHEST
Flat Bench Press (2 sets) Pec Deck (2 sets) Deep Dips (2 sets). Take a full 5 minute break here before hitting your biceps.
BICEPS
Barbell Bicep Curls (2 sets) Cable Preacher Curls (3 sets) Standing Alternate Dumbbell Curls (2 sets)
ABS
Weighted Decline Sit-Ups (2 sets) Kneeling Cable Crunches (2 sets) Weighted Hanging Leg Raises (1 set)
Friday: Back, Triceps, & Traps
BACK
Deadlifts (2 sets) Cable Rows (2 sets) Pullovers (2 sets). Take a full 5 minute break here before hitting your triceps.
TRICEPS
Decline or Flat French Presses (3 sets) (use a close grip on an EZ bar – use this compound form, not the strict isolated form) Cable Pushdowns (2 sets) Cable Kickbacks (1 set each arm. Use a stirrup attachment). Take a full 5 minute break here before hitting your traps.
TRAPS
That’s it!
Now I’ve no doubt that there are a few exercises you just can’t do. In that case, refer to the THT Exercise Bank for my recommended alternatives.
Simply cycle this 3 day plan with the HIT cycle in the THT 4 book, which is also a 3 day routine. This will allow you to keep GROWING and getting stronger indefinitely!
Now, here are the workout logs for this workout. 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!
