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The Single Best Way To Train For Size Gains THT has been specifically designed by a world-renowned trainer to add size gains fast. It’s powerful and it’s FREE 🙂�

If you’re short on time but still want to stimulate MAXIMUM muscle growth, this article is for YOU! I’ve had a number of requests for an abbreviated 3-day version of the Targeted Hypertrophy Training (THT) 5-day routine (a 5-day split). So here it is. Fresh from the MuscleHack lab and into your gym! The best routine for hitting the full body in a 3-day split.   NOTE: You can download the full and free THT training program right now by simply entering your details below. It contains both my 5-day split plan and 3-day full body workout routines. THT training is free. After inputting your email, you will be taken directly to the download page for instant access to the workout. There is no need to go and confirm your email. Join 74,000 others and start succeeding today. You seriously do not know what you’re missing. I recommend you begin with the 3-day plan in the 8-12 rep range. You don’t have to go to your email to confirm anything. Once you click the button, you’ll be taken straight tothe download page. I operate a ‘Strictly Zero Spam‘ policy. If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE :) WORKOUT DESIGN   The following factors were taken into account when designing this workout: (1) This workout puts a 48 hour buffer between working your shoulders, chest, and triceps. This is because you can’t train one of these body parts without involving the others. So we want to be rested and at full strength before we train each of these muscle groups. Working the shoulders on Monday, the chest on Wednesday, and the triceps on Friday 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). So Legs are trained on Monday, with the back being worked on Friday. (3) It avoids working synergists and fixator musclesprior to the agonist or prime mover. So don’t change the order that the body parts are worked in. (4) As always, perform each set to the point of  in the 8-12 rep range. (5) (Optional) Traps can go on Monday, but I know that I’d personally have more energy 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 Split 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. 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: 10-11 SETS   (3 sets) (3 sets) Leg Curls (1 set) Leg Extensions (1 set) Standing (2 or 3 sets) (or you can use the Leg Press Machine for these). Take a full 5-minute break here before hitting your shoulders. A separateshoulder is also needed.   SHOULDERS: 8 SETS    (3 sets)  (2 sets)  (2 sets) (1 set)     WEDNESDAY: CHEST, ABS, BICEPS   CHEST: 6 SETS If you find your chest a stubborn body part to get growing, consider trying my , which saw volunteers add up to 3 inches to their chests in just over a week! (2 sets) (2 sets) (1 set) (1 set) We want to rest our arms before hitting the biceps, so we’ll work our abs in between these body parts.   ABS: 6 SETS Guys, please bear in mind that you cannot “spot reduce” fat loss in one area (like the belly). If you want a ripped six-pack, you’re going to need to reduce your overall body fat percentage. See my program for the fastest and easiest way to do it.    (2 sets)  (2 sets). Followed by…   (2 sets)   BICEPS: 7 SETS    (2 sets)  (2 sets)  (2 sets)  (1 set) NOTE: I created an that can add up to an inch on your arms (biceps and triceps) in just a week.   FRIDAY: BACK, TRICEPS, TRAPS   BACK: 6 SETS   (2 sets)    (2 sets) (2 sets). Take a full 5-minute breakhere before hitting your triceps.   TRICEPS: 8 SETS    (2 sets) (use a close grip on an ) (2 sets)  (2 sets)  (2 sets). Take a full 5-minute break here before hitting your traps.   TRAPS: 3 SETS   (3 sets. I like to use a here. But you could 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 for some reason. In that case, refer to the THT Exercise Bank that comes with the free THT training download for my recommended alternatives. Simply cycle this 3-day version of the 5-day split with the 3-day full body routine found in the free THT book, and this will allow you to keep GROWING and getting stronger indefinitely! If you don’t know anything about THT training yet, download your copy of the free training guide below and start growing today…   If you want to make serious muscle gains, download my free THT training package. 3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE :)     YES you can do this workout with . AlthoughTSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits. If you’ve any questions, go ahead and ask me below, guys. I’m happy to help. Enjoy! And you know what to do… MAKE EVERY REP COUNT! MAKE EVERY SET COUNT! Mark P.S. Feel free to give me feedback on your progress with this cycle here and/or at the .

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. . Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! 3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! . An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. . Gain up to an inch on your arms over the next week with new, "hyper-intense" training techniques that force new arm growth. The workout is based on the results of an online study Mark from MuscleHack set up. . The MuscleHack "members-only" site for total body recomposition i.e. building muscle and burning fat at the same time. The "build & burn code has beencracked". Member intakes only once every 2 months. .

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Can I give you my free muscle-building workout? Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). Cool! (or check your email for the download link) Enjoy your gains! You're going to love THT training ~ Mark McManus :)