THT 5 Day Phase 2
By Mark McManus · Coach Approved
Also known as: tht · targeted hypertrophy training · mark mcmanus · musclehack · tht 5 day · tht split · tht 6-8 · reverse pyramid
The last plan in Mark McManus's Targeted Hypertrophy Training cycle: the 5 day split in the 6-8 range. Every set to failure, deadlifts always 4-6, every set keeping its own weight and going up on its own once you beat 8 reps. Ten weeks, then a week off and back to the 3 Day in the 8-12 range, stronger than before.
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 2?
THT 5 Day Phase 2 is the last plan in Mark McManus's Targeted Hypertrophy Training cycle: the 5 day split again, now in the 6-8 rep range. The week is the same as Phase 1, in the same order: shoulders and traps, legs, triceps, biceps and forearms, back, then chest and abs, each body part hit directly once a week with at most 8 sets.
Ten weeks, then a week off training. Then Mark sends you back to the top, the 3 Day in the 8-12 range, stronger than you were the first time, and the cycle repeats.
Is THT 5 Day Phase 2 right for you?
Lifters who have run THT's first three plans, or anyone who wants a five-day body part split in a lower rep range. Every working set goes to positive failure.
How progression works
Sets work in the 6-8 range, with deadlifts always at 4-6. Start heavier than in Phase 1, since you can lift more for fewer reps. Each set keeps its own weight in a reverse pyramid, the first set heaviest, and goes up on its own by the smallest increase you can once you get more than 8 reps on it. If a set falls under the bottom of its range, the weight is too heavy: 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 2-3 minutes between sets, 3 minutes between the overhead press 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 5 Day Phase 2 — 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 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% 3×6–8 | 3:00 |
| Overhead Press (Dumbbell) | 2×6–8 | 3:00 |
| Lateral Raise (Dumbbell) | 2×6–8 | 3:00 |
| Front Raise (Dumbbell) | 1×6–8 | 3:00 |
| Shrug (Barbell) | 4×6–8 | 3:00 |
Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Leg Press (Machine) | 2×6–8 | 3:00 |
| Straight Leg Deadlift | 2×6–8 | 3:00 |
| Leg Extension (Machine) | 1×6–8 | 3:00 |
| Lying Leg Curl (Machine) | 1×6–8 | 3:00 |
| Standing Calf Raise (Barbell) | 3×6–8 | 3:00 |
Triceps, Biceps & Forearms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Triceps Pushdown | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 3×6–8 | 3:00 |
| Overhead Triceps Extension (Cable) | 3×6–8 | 3:00 |
| Decline Skullcrusher (Barbell) | 2×6–8 | 3:00 |
| Preacher Curl (Cable) | 3×6–8 | 3:00 |
| Seated Incline Curl (Dumbbell) | 3×6–8 | 3:00 |
| Concentration Curl | 2×6–8 | 3:00 |
| Wrist Curl (Barbell) | 2×6–8 | 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) | 3×6–8 | 3:00 |
| Dumbbell Row | 2×6–8 | 3:00 |
Chest & Abs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×10 @ 50% 1×4–5 @ 70% 1×1–2 @ 90% 2×6–8 | 3:00 |
| Chest Dip (Weighted) | 2×6–8 | 3:00 |
| Decline Bench Press (Dumbbell) | 2×6–8 | 3:00 |
| Incline Bench Press (Barbell) | 2×6–8 | 3:00 |
| Hanging Leg Raise | 2×6–8 | 3:00 |
| Reverse Crunch | 2×6–8 | 3:00 |
| Cable Crunch | 2×6–8 | 3:00 |
THT 5 Day Phase 2 — common questions
What comes after this plan?
A week off training, then back to THT 3 Day Phase 1 in the 8-12 range. Mark's advice is to repeat the cycle, getting more reps and using slightly heavier weights over time.
Why this order of days?
Mark keeps 48 hours between shoulders, chest and triceps, and between legs and back, because training one of them works the others too. Stick to the order as planned.
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 2 for you?
Yes. Durata runs THT 5 Day Phase 2 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 2 — Mark McManus, youtube.com/@markmcmanus1
With permission from Mark McManus, who gave Durata permission to carry this program.
Run THT 5 Day Phase 2 in Durata
Automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
