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T.H.T. 3 Day Split Workout

3 day workout routineIf you’re short on time but still want to stimulate MAXIMUM muscle growth, this article is for YOU!

I’ve had a number of requests for an abbreviated 3-day version of the Targeted Hypertrophy Training (THT) 5-day routine (a 5-day split).

So here it is. Fresh from the MuscleHack lab and into your gym! The best routine for hitting the full body in a 3-day split.


NOTE: You can download the full and free THT training program right now by simply entering your details below. It contains both my 5-day split plan and 3-day full body workout routines. THT training is free. After inputting your email, you will be taken directly to the download page for instant access to the workout. There is no need to go and confirm your email. Join 69,000 others and start succeeding today.

THTcover150You seriously do not know what you’re missing. I recommend you begin with the 3-day plan in the 8-12 rep range. Also, make sure you get the Android and iPhone apps (search for musclehack on your device).

You don’t have to go to your email to confirm anything. Once you click the button, you’ll be taken straight to the download page 😀 I operate a ‘Strictly Zero Spam‘ policy.



The following factors were taken into account when designing this workout:

(1) This workout puts a 48 hour buffer between working your shoulders, chest, and triceps. This is because you can’t train one of these body parts without involving the others. So we want to be rested and at full strength before we train each of these muscle groups. Working the shoulders on Monday, the chest on Wednesday, and the triceps on Friday will allow you to perform at your BEST in all 3 sessions.

(2) It also optimally splits up your back and leg workouts allowing for full recovery of both these body parts (you need full leg recovery in order to deadlift at your very best). So Legs are trained on Monday, with the back being worked on Friday.

(3) It avoids working synergists and fixator muscles prior to the agonist or prime mover. So don’t change the order that the body parts are worked in.

(4) As always, perform each set to the point of positive muscular failure in the 8-12 rep range.

(5) (Optional) Traps can go on Monday, but I know that I’d personally have more energy left after Friday’s workout, so I’ve put it there by default.

So stick to this exactly as it is, guys. No tweaking!



THT 3-Day Split 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. 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…




LEGS: 10-11 SETS


  • Leg Curls (1 set)
  • Leg Extensions (1 set)
  • Standing Calf Raises (2 or 3 sets) (or you can use the Leg Press Machine for these). Take a full 5-minute break here before hitting your shoulders. A separate shoulder warm-up is also needed.









If you find your chest a stubborn body part to get growing, consider trying my Chest Blast Workout, which saw volunteers add up to 3 inches to their chests in just over a week!

    • Incline Bench Press (1 set) We want to rest our arms before hitting the biceps, so we’ll work our abs in between these body parts.



Guys, please bear in mind that you cannot “spot reduce” fat loss in one area (like the belly). If you want a ripped six-pack, you’re going to need to reduce your overall body fat percentage. See my Total Six Pack Abs program for the fastest and easiest way to do it.






NOTE: I created an Arms Blast experimental workout that can add up to an inch on your arms (biceps and triceps) in just a week.







    • Dumbbell Rows (2 sets). Take a full 5-minute break here before hitting your triceps.







    • Shrugs (3 sets. I like to use a trap bar here. But you could use a smith machine or low pulley).


That’s it!

Now I’ve no doubt that there are a few exercises you just can’t do for some reason. In that case, refer to the THT Exercise Bank that comes with the free THT training download for my recommended alternatives.

Simply cycle this 3-day version of the 5-day split with the 3-day full body routine found in the free THT book, and this will allow you to keep GROWING and getting stronger indefinitely! If you don’t know anything about THT training yet, download your copy of the free training guide below and start growing today…


YES you can do this workout with Total Six Pack Abs. Although TSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits.

While this specific workout isn’t in the MuscleHack App, remember that there is the option to customize a workout. So you can create this routine easily and log your progress in the gym on your mobile device.

If you’ve any questions, go ahead and ask me below, guys. I’m happy to help 😀

Enjoy! And you know what to do…




P.S. Feel free to give me feedback on your progress with this cycle here and/or at the facebook page.

Related Post

Mark McManus
Mark McManus
Mark is now available for 1-on-1 consultations to help you take your results to the next level. Click here for more details.
Mark McManus is a trainer & author from Ireland. His work has been featured in major publications all over the world. He is the creator of the free growth-promoting workout Targeted Hypertrophy Training' (THT) and author of the NEW fat-torching system Total Six Pack Abs.
He has also created the BREAKTHROUGH arm and chest maximizer programs The Arms Blast' and 'Chest Blast' workouts.
And if you're a fan of delicious high-protein recipes to fuel your muscle growth, check out his cook book 'Buff Baking' here.

Comments on this entry are closed.

  • Rob June 29, 2011, 5:37 pm

    Hi Mark,

    Great as always. I rarely post to blogs, so I’m kinda pumped to write in to ask a question early.

    I’m a huge fan of the 3-day split, as it can accomodate the schedule well. With this 3-day split, do you mean that for each macrocycle of THT, we can just use this volume routine and the HIT routine (i.e. 3-day, then HIT, then 3-day again)?

    Or would you rather the macrocycle have one of the original volume 1 or volume 2 routines in there?

    At any rate, great work and thanks again for your diligent efforts.

  • Mark McManus June 29, 2011, 5:42 pm

    Rob. For guys that are short on time, have a THT macrocycle be composed of 1 x 3-Day Volume as above and 1 x HIT. Switch the rep range and start a new macrocycle. If you have the time, I would add in 1 5-day routine as well.

  • Rob June 29, 2011, 5:52 pm


    Thanks for the advice – I want to make sure that I keep progress optimal, so I’ll try to include one of the 5-day routines in there, if I can. If not, do you believe that I will be able to have great progress with the 2 x microcyle macrocycles still?

    Thanks for the quick response also, cheers! Much appreciated.

  • steven June 29, 2011, 6:15 pm

    Hey Mark this is awesome! I work 12 hr shifts so the 5 day split was tough to do, this is perfect!!! Your the BOMB!

  • Adam Weichel June 29, 2011, 8:00 pm

    Oustanding stuff, Mark! I’m sure more than a few guys will find this most useful!

  • Don June 29, 2011, 8:47 pm

    Mark,does there is any 3 day biceps/triceps workouts?

    If anyone want huge biceps/triceps then what he has to do,one of mine friend who is muscle expert has given me the below workout




    Above workout is for those who want huge biceps….the guy who has given me the workout is an expert…..www.exercisebiology.com….his name is anoop

  • Andrew June 29, 2011, 9:01 pm

    Hey Mark,
    Outstanding work mate. Just a question for you: In the workout, you placed Overhead press immediately after the Lateral Raises (or along those lines). I know you’re reasoning is that it’s a continuation of a set, but would it benefit me to do 1 set of Overhead Press, rest 2-3 min, then 1 set of Laterals, and so on until I complete the exercises? There is something about supersets that bothers me mentally b/c for e.g. if I do overhead press directly after laterals, it will definitely limit the amount of weight I could use than if I would rest a full 3 minutes after a set of Overhead Press. Your views please?

  • mike June 29, 2011, 9:25 pm

    Mark when should i cycle it in the HIT cycle? I actually just started HIT on monday. And i must admit i was a little sore tuesday morning. Ive cycled through all of your workouts. My first time doing the HIT cycle. The above workout sounds great let me know when to do it.

  • Mike Huber June 30, 2011, 1:37 am

    Looks like a great workout, and like Steven, long days at work can make working out difficult at times. Thank You Mark!!!

  • Andrius June 30, 2011, 8:07 am

    Hi Mark, this work out looks very good but how do you compare it with your old 3day split workout? ( http://www.musclehack.com/3day-workout-routine/ ) as I’m currently on your old 3 day split workout, and I been on it for a long time. Should I change it to this workout straight away?

    I’m really happy that you created this workout as it’s not possible for me to work out 5 day a week. Thanks for all your hard work!

  • Mark McManus June 30, 2011, 6:23 pm

    @Rob. Yes.
    @Don. I would do the above THT workout instead. Better yet, get the Arms Blast Experiment book.
    @Andrew. No, the overhead press comes first. I assume you’re talking about THT volume 1. It’s one set of OP – try to set a new personal best. Then a couple of pre-fatigue sets of OH and LR. Yes you will be weaker but the idea is to create a large inroad into your strength.
    @mike. Not sure I understand the question, mate. The order and sequence of all the cycles, including HIT, is in the THT4 book.
    @Andrius. Switch to this one instead.

  • Andrew June 30, 2011, 6:43 pm

    Thanks for answering. To follow up: if I’m already taking straight sets to failure, aren’t I’m already creating an inroad in my strength? I guess a better way to ask this question is what benefit is offered by supersetting OP with LR versus just doing on set of OP to failure, rest 3 min, then do one set of LR to failure? With supersets, your body doesn’t have a chance to restore creatine phosphate and ATP thus severly limiting what you can do. Logically, it sounds like resting after each set of each exercise is more advantageous than supersetting. Do you have any science that talks about supersets b/c I never found any. Please follow up. Thanks Mark!

  • Andrew June 30, 2011, 11:17 pm

    Mark, while I’m at it, I’ll ask one more question, although it has no relation to the question I asked above. Do you perform foam rolling, stretching, mobility drills, yoga, or any other kind of activity to keep joints/tendons healthy from all the lifting? I know muscles get tight after bouts of weight training and injuries can easily occur with elbows, shoulders, back and etc. which can put a halt to training. Enlighten me please?

  • mike July 1, 2011, 12:08 am

    Hey Mark, what i meant was you said just simply cycle this workout into the HIT cycle, is that after ten weeks or when. sorry for the confusion.

  • james October 14, 2013, 4:17 pm

    how many reps?

  • James October 14, 2013, 8:59 pm

    Hi Mark I’m 49 been training for sometime , lookin for 3 day a week routine wanna add some mass but no fat which of your routines would you suggest please

  • Larnce October 14, 2013, 9:40 pm

    Hey Mark,

    I’m currently on a HIT cycle but this routine seems like it would be more comfortable. Is this routine more preferable to a HIT cycle or is it based on preference?

  • Robert October 15, 2013, 2:22 am

    Hey mark fiest of all thanks for all the info and help works great. I am using ur app off my smart phone, anyway to download the new workout plan to the app??

  • Tony October 15, 2013, 2:29 am

    Looks similar to the THT which is sweet for people like me who can’t make it 5 days a week. Is it on the app>? Or will it be included next update?

  • Mark McManus October 15, 2013, 10:32 am

    @James.The rep ranges and rest times between sets are clearly marked in the logs.
    @Larnce. No it’s not prefereable. This is the 5-day volume plan condensed to a 3-day routine. This is for people who can’t make it to the gym 5 days a week. So they’d still cycle the routines like so…
    3 Day Volume
    3 Day HIT
    and so on. So don’t replace the HIT cycle.with this.

  • Mark McManus October 15, 2013, 10:33 am

    @Robert @Tony. While this specific workout isn’t in the MuscleHack App, remember that there is the option to customize a workout. So you can create this routine easily and log your progress in the gym on your mobile device.

  • James m October 15, 2013, 10:57 am

    How often would you need to cycle routines and which is best to start on ?

  • Mark McManus October 15, 2013, 12:13 pm

    @James. Sounds like you haven’t downloaded the THT book – you should. Cycle each for 10 weeks. Start in the 8-12 rep range with either the volume or HIT routine. If a complete beginner, do the 3 day routine as you’d need the extra recovery time.

  • James m October 15, 2013, 1:45 pm

    Thanks Mark not a complete beginner but can only get to gym 3 days a week so was not sure where or which routine to start with and just gotta have things straight in my head

  • Sep October 15, 2013, 3:58 pm

    Hi Mark, can I get your opinion on the following routine please. I’m totally in agreement with you about chest, shoulders and triceps working in conjunction. That’s why I train all 3 together. I also try to hit each muscle group twice in a week.
    Tuesday: Shoulder, chest, triceps
    Wednesday: Legs, lats, biceps
    Thursday: abs, obliques
    Friday: REST
    Saturday: shoulder, chest, triceps
    Sunday: back, traps
    Monday: REST

  • Dan October 16, 2013, 2:51 am

    This is great and I plan to start right away. I can’t commit to the 5 day a week routine so this is perfect. I was wondering if on some weeks I can make it to the gym 5 days would it be ok to do the 3 day and on occasion do the 5 day volume training.

  • Mick June 11, 2015, 8:40 am

    Is this routine on the app now?

  • Mark McManus June 11, 2015, 8:45 am

    @Mick. No mate. It won’t be either, as it isn’t one of the main THT cycles. Just an alternative for those pressed for time. As I say at the bottom of the article:
    While this specific workout isn’t in the MuscleHack App, remember that there is the option to customize a workout. So you can create this routine easily and log your progress in the gym on your mobile device.

  • Mike June 11, 2015, 9:18 am

    Amazing, I really like this routine, fully complete and will allow me to work towards golden ratio. Thanks Mark!

  • Aroonsak June 11, 2015, 1:15 pm

    Hi Mark,

    I just started the “Chest Blast Workout”. I’ve to tell you that it’s not easy & hurt a few days to able to back to the schedule. But my muscle will improve then I think.
    My question is how to integrate the Chest Blast Workout with the new 3-Day workout.
    I think after finish chest workout, It’ll be very difficult to continue to do the biceps workout. So any suggestions pls? Thanks Mark! :)

  • delight June 11, 2015, 2:32 pm


    Oh this is goin’ to be good. Can’t wait for the pain, the good pain ofcourse. As of next week I’m tackling this routine. All the best, Sharp!!

  • Ikky June 11, 2015, 2:57 pm

    Hi mark, you recently said you now exclusively do a three day all body work out, so is this obsolete now? Or do you do this split 3 day for 10 weeks and then switch to 3 day all body workout?

  • Mark McManus June 11, 2015, 3:15 pm

    @Ikky. I put this together for the guys who asked for it. I personally don’t use it. I use the 3-day full body routine.

  • shark1618 June 11, 2015, 3:55 pm

    Mark, I am doing TSPA (great program, btw) and the THT program right now. I have been working out for years so I started with the 5 day THT and am now in the 3 day THT cycle right now. I am also 46 and I have read that for (gulp) older bodybuilders, less volume is required because recovery is not what it used to be. Do you agree with that? If so, would you recommend that instead of switching to a 5 day routine after my 10 weeks with the 3 day THT are up, I switch between this 3 day routine for 10 weeks and then the full body THT 3 day routine for the next 10 weeks. Or just stay with THT as prescribed.

  • Richard June 11, 2015, 7:16 pm

    Great timing. Have just switched to THT5.4 3day cycle after many months of 5 days a week. This will fit in nicely to my schedule of continued growth, alternating between the two. Thanks.

  • Colby Siebert June 11, 2015, 8:25 pm

    Hey mark,
    I see that you use the same attachment for the triceps pushdowns and cable rows. What exactly is that one called? When I look for pushdown bars or row bars i can’t seem to find the attachment you are using, which seems to work for Both rows and pushdowns. Currently I am just using a long straight bar. Thanks!

  • art June 12, 2015, 2:41 am

    hi Mark my name is art I am 2 weeks into your 3 day full body workout and I just reed your email on the 3 day split workout which one will give me better results for building muscle and losing weight

  • Mark McManus June 12, 2015, 10:17 pm

    @art. My personal opinion is the 3 day full body. I made this for the people who requested it.

  • Teresa June 12, 2015, 10:45 pm

    Hi Mark:
    Thank you Mark! I have been doing your T.H.T regular 3-day workout for about 9 weeks and you motivated me to get serious into body building. Now I feel stronger. Question: I wanted to start your 3-day split routine this Monday.I’m a girl and I’m not interested in adding too much muscle volume but to get shapelier, have better muscle tone and strength (I don’t want to look like some body building girl like that look like a guy :-) Would this be a good routine for girls or you have any recommendations? BTW, I just purchased the TSAP program and trying to figure out how to incorporate it into my routine. Thank you again.