THT 3 Day Phase 1
By Mark McManus · Coach Approved
Also known as: tht · targeted hypertrophy training · mark mcmanus · musclehack · tht 3 day · reverse pyramid
Mark McManus's Targeted Hypertrophy Training, where he starts new trainees. Three full body workouts a week, two sets a body part, every set to failure in the 8-12 range. A reverse pyramid: your first set is the heaviest and every set keeps its own weight, going up on its own once you beat 12 reps. Ten weeks, then a week off and on to the 5 Day.
Free to use · auto progression, rest timers & PR tracking built in
Mark McManus
Mark McManus wrote THT and has been coaching for 15 years. He is the author of the free book Eat Lean Get Lean and offers 1-on-1 personalized fat loss coaching via his online 12-Week Shred program.
What is THT 3 Day Phase 1?
THT 3 Day Phase 1 is where Mark McManus starts Targeted Hypertrophy Training, and the plan he recommends to new trainees, because it trains the whole body in every workout and gets you used to all the exercises quickly. There are three workouts a week with a full rest day between them, most often Monday, Wednesday and Friday. Monday and Friday are the same workout: squats, decline dumbbell bench press, calf raises, weighted reverse crunches, overhead press, seated incline curls, seated cable rows, pushdowns, shrugs and wrist curls. Wednesday opens with deadlifts, then dips, one-arm rows, dumbbell presses, concentration curls, cable triceps extensions, leg press, leg extensions and leg curls.
Each body part gets two sets, forearms one: 19 sets on Monday and Friday, 17 on Wednesday. Mark is firm that you train in the exact order listed. The plan runs for 10 weeks, then a week off training, then the 5 Day.
Is THT 3 Day Phase 1 right for you?
Anyone who wants to build muscle on three workouts a week, new trainees included. It is a high intensity plan: every working set goes to positive failure, the point where you can no longer complete the lifting part of the rep without help. You need a gym with a barbell, dumbbells, cables and a leg press.
How progression works
Every set works in the 8-12 rep range, except Wednesday's three sets of deadlifts, which Mark always keeps at 4-6. THT is a reverse pyramid: your first set of an exercise is the heaviest, and each set after it is a little lighter, about 10%, so you can again reach failure between 8 and 12. Mark's rule is per set: if you get more than 12 reps on any set, use a heavier weight for that particular set next workout, by the smallest increase you can. Durata follows that set by set. Each set keeps its own weight, starting about 10% under the set before it, and goes up on its own once it beats 12. If a set falls under 8 reps, Mark says the weight is too heavy and to go lighter: Durata drops that set by one plate step next workout. Your first one or two workouts are trial and error while you find the right weights.
Before the first lift, Mark's warmup is three lighter versions of your first working set: 10 reps at 50%, 4-5 at about 70-75% and 1-2 at 90%, a minute's rest after each, with 2-3 minutes of light cardio first if you like. On this plan the squat warmup warms the whole body, so you do it once. Rest is 2-3 minutes between sets, and Mark's cadence is about a 1 second lift and 2 seconds lowering. Durata builds the warmup sets in, sets the rest timers and carries the tempo on every lift.
Durata runs this progression for you — warmups are worked out from your first working set, every set keeps its own weight from last time, and each set moves up on its own when you beat the top of its rep range.
THT 3 Day Phase 1 — every set, every session
Grey sets are warmups; their % is of set 1.
Week 13 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 23 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 33 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 43 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 53 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 63 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 73 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 83 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 93 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Week 103 sessions
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
Full Body (Wed)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Overhead Press (Barbell) | 2×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×8–12 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×8–12 | 3:00 |
| Triceps Pushdown | 2×8–12 | 3:00 |
| Shrug (Barbell) | 2×8–12 | 3:00 |
| Wrist Curl (Dumbbell) | 1×8–12 | 3:00 |
THT 3 Day Phase 1 — common questions
What happens after the 10 weeks?
Take a week off training, then move on to THT 5 Day Phase 1. After that come the 3 Day and 5 Day again in the 6-8 range, each for 10 weeks with a week off after it, and then Mark's cycle starts again.
Why are my sets at different weights?
THT is a reverse pyramid. Your first set is the heaviest, and each later set is lighter so you can still reach failure in the 8-12 range. Each set moves up on its own once you get more than 12 reps on it.
Can I start with the 5 Day instead?
Yes. Mark says it doesn't really matter; he recommends the 3 Day for new trainees because it trains the whole body in one workout.
How long does a session take?
About 55–75 minutes on average, with 2-3 minutes of rest between sets.
Is there an app that runs THT 3 Day Phase 1 for you?
Yes. Durata runs THT 3 Day Phase 1 as written, free: the 3-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: THT 3 Day Phase 1 — Mark McManus, youtube.com/@markmcmanus1
With permission from Mark McManus, who gave Durata permission to carry this program.
Run THT 3 Day Phase 1 in Durata
Automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
