THT 3 Day Phase 2
By Mark McManus · Coach Approved
Also known as: tht · targeted hypertrophy training · mark mcmanus · musclehack · tht 3 day · tht 6-8 · reverse pyramid
The second pass of Mark McManus's Targeted Hypertrophy Training: the same three full body workouts, now in the 6-8 range for a little more strength. Every set to failure, every set keeping its own weight and going up on its own once you beat 8 reps. Start heavier than Phase 1. 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 2?
THT 3 Day Phase 2 is the third plan in Mark McManus's Targeted Hypertrophy Training cycle. After 10 weeks of the 3 Day and 10 of the 5 Day in the 8-12 range, you come back to the same three full body workouts and train them in the 6-8 range. Mark says 6-8 is still a range that builds muscle, but the focus moves a little more towards strength, and with the smaller range you will really increase the weights over these 10 weeks.
The workouts are the same as Phase 1: Monday and Friday start with squats and run through chest, calves, abs, shoulders, biceps, lats, triceps, traps and forearms; Wednesday starts with deadlifts and finishes with leg press, leg extensions and leg curls. Train in the exact order listed, with a full rest day between workouts. Ten weeks, then a week off training.
Is THT 3 Day Phase 2 right for you?
Lifters who have run THT's first two plans, or anyone who wants a three-day full body plan in a lower rep range. Every working set goes to positive failure.
How progression works
Every set works in the 6-8 range (deadlifts stay at 4-6). You will lift more for 6-8 reps than for 8-12, so Mark has you increase your weights from week 1. In Durata each lift starts blank in your first workout, with last time's weight shown in grey when there is one, and the first weight you log becomes the plan's. It is still a reverse pyramid: the first set is the heaviest, each later set a little lighter, and each set keeps its own weight. Once you get more than 8 reps on a set, that set goes up next workout by the smallest increase you can. If a set falls under 6 reps, the weight is too heavy: Durata drops that set by one plate step next workout.
The warmup is the same: 10 reps at 50% of your first working set, 4-5 at about 70-75% and 1-2 at 90%, a minute's rest after each, done once before the first lift. Rest 2-3 minutes between sets, and lift in about 1 second, lowering in about 2.
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 2 — 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 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) | 2×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
Full Body (Mon & Fri)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Overhead Press (Barbell) | 2×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 2×6–8 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 2×6–8 | 3:00 |
| Triceps Pushdown | 2×6–8 | 3:00 |
| Shrug (Barbell) | 2×6–8 | 3:00 |
| Wrist Curl (Dumbbell) | 1×6–8 | 3:00 |
THT 3 Day Phase 2 — common questions
How much heavier should I start?
Heavy enough that you reach failure between 6 and 8 reps. Mark points to the weights and reps you ended your last cycle on; your first workout or two are trial and error.
What comes after the 10 weeks?
A week off training, then THT 5 Day Phase 2.
How long does a session take?
About 55–70 minutes on average, with 2-3 minutes of rest between sets.
Is there an app that runs THT 3 Day Phase 2 for you?
Yes. Durata runs THT 3 Day Phase 2 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 2 — Mark McManus, youtube.com/@markmcmanus1
With permission from Mark McManus, who gave Durata permission to carry this program.
Run THT 3 Day Phase 2 in Durata
Automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
