THT 5 Day Phase 1
By Mark McManus · Coach Approved
Also known as: tht · targeted hypertrophy training · mark mcmanus · musclehack · tht 5 day · tht split · reverse pyramid
Mark McManus's Targeted Hypertrophy Training split: shoulders and traps, legs, arms, back, then chest and abs, each hit once a week with up to 8 sets. Every set to failure in the 8-12 range, deadlifts always 4-6. A reverse pyramid where every set keeps its own weight and goes up on its own once you beat 12 reps. Ten weeks after the 3 Day, then a week off.
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 5 Day Phase 1?
THT 5 Day Phase 1 is the Targeted Hypertrophy Training split Mark McManus moves you onto after 10 weeks of the 3 Day. You train one or two body parts a day, five days a week, in this order: Monday shoulders and traps, Tuesday legs, Wednesday triceps, biceps and forearms, Thursday back, Friday chest and abs. Mark keeps 48 hours between shoulders, chest and triceps, and between legs and back, because each of those involves the others.
Each body part is hit directly once a week with at most 8 sets. Monday is 12 sets, ending with shrugs; Wednesday is 18, triceps first because they make up two thirds of the arm; Thursday is a short back day built on deadlifts; Friday is bench press, dips, decline dumbbell press and incline press, then weighted ab work. Mark asks for the exact order of days and of exercises. The plan runs 10 weeks, then a week off training.
Is THT 5 Day Phase 1 right for you?
Lifters who can train five days a week and have finished the 3 Day, or who want to start here: Mark says starting with the 5 Day is fine. Every working set goes to positive failure. You need a gym with a barbell, dumbbells, cables, a leg press and a dip station.
How progression works
Sets work in the 8-12 rep range, except deadlifts, which are always 4-6 in THT. It is a reverse pyramid: the first set of each exercise is the heaviest and each later set a little lighter. If you get more than 12 reps on any set, use a heavier weight for that particular set next workout, the smallest increase you can. Durata keeps a weight for every set, each starting about 10% under the set before it, and moves each one on its own once it beats the top of its range. If a set falls under the bottom of its range, Mark says the weight is too heavy and to go lighter: Durata drops that set by one plate step next workout.
Each day starts with Mark's warmup on its first lift: 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. Rest is 2-3 minutes between sets and 3 minutes between the overhead press sets, which Mark suggests doing seated at a Smith machine or on a shoulder press machine. His cadence is about a 1 second lift and 2 seconds lowering. Durata carries the warmups, rests and tempo on every lift, and his notes on the lifts he gives them for.
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 5 Day Phase 1 — every set, every session
Grey sets are warmups; their % is of set 1.
Week 15 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 25 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 35 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 45 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 55 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 65 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 75 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 85 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 95 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
Week 105 sessions
Shoulders & Traps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Overhead Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Press (Dumbbell) | 2×8–12 | 3:00 |
| Lateral Raise (Dumbbell) | 2×8–12 | 3:00 |
| Front Raise (Dumbbell) | 1×8–12 | 3:00 |
| Shrug (Barbell) | 4×8–12 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Leg Press (Machine) | 2×8–12 | 3:00 |
| Straight Leg Deadlift | 2×8–12 | 3:00 |
| Leg Extension (Machine) | 1×8–12 | 3:00 |
| Lying Leg Curl (Machine) | 1×8–12 | 3:00 |
| Standing Calf Raise (Barbell) | 3×8–12 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×8–12 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×8–12 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×8–12 | 3:00 |
| Preacher Curl (Cable) | 3×8–12 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×8–12 | 3:00 |
| Concentration Curl | 2×8–12 | 3:00 |
| Wrist Curl (Barbell) | 2×8–12 | 3:00 |
Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×4–6 | 3:00 |
| Seated Cable Row - V Grip (Cable) | 3×8–12 | 3:00 |
| Dumbbell Row | 2×8–12 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×8–12 | 3:00 |
| Chest Dip (Weighted) | 2×8–12 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×8–12 | 3:00 |
| Incline Bench Press (Barbell) | 2×8–12 | 3:00 |
| Hanging Leg Raise | 2×8–12 | 3:00 |
| Reverse Crunch | 2×8–12 | 3:00 |
| Cable Crunch | 2×8–12 | 3:00 |
THT 5 Day Phase 1 — common questions
What if I can't do dips?
Mark's swap is partial chest flys.
What comes after the 10 weeks?
A week off training, then the 3 Day again, this time in the 6-8 rep range (THT 3 Day Phase 2).
How long does a session take?
About 40–55 minutes on average, with 2-3 minutes of rest between sets.
Is there an app that runs THT 5 Day Phase 1 for you?
Yes. Durata runs THT 5 Day Phase 1 as written, free: the 5-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 5 Day Phase 1 — Mark McManus, youtube.com/@markmcmanus1
With permission from Mark McManus, who gave Durata permission to carry this program.
Run THT 5 Day Phase 1 in Durata
Automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
