Best 3 Day Workout Routine

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If you’re short on time but still want to train with intensity and stimulate MAXIMUM muscle growth THT-style, this article is for YOU!

I’ve had a number of requests for an abbreviated 3 day version of the THT Volume Routines in THT 4.

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

Please bear the following in mind:

1) This workout effectively splits your shoulder, chest, and tricep workouts and allows 48 hours recovery between these body parts as they tend to conflict with each other. This 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)

3) Larger body parts are hit first each day so please don’t change the order

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

5) As always, perform each set to the point of positive muscular failure

6) (Optional) Traps can go on Monday, but I know that I’d personally have more juice 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 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

Trap Bar Shrugs (3 sets. Or 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. 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!

DOWNLOAD THT 3-DAY SPLIT LOGS

(right-click and select ‘save link/target as’)

You can also download it from the forum here.

In the meantime, you know what to do…

Train With Intensity!

Mark

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