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I have never been a big fan of the 4 day split routine I have always kept to a 3 day split gives me more time to get out and do other things , so can I do the T.H.T. routine on a 3 day split here is a demo I done. I will cycle weekly the straight-leg deadlift with original deadlifts. I have also dropped dumbbell flies to the chest workout because I find they weaken my shoulders too much and I have shoulder press straight after, might add a couple of sets to the flat bench press to compensate.

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Why reinvent the wheel when Mark has a 3 day split on his website? http://www.musclehack.com/3day-workout-routine/

It's a classic and good split, but I would bring Shrugs to Back and Biceps workout. It is a Pull exercise so it fits a Pull workout. I do not really like working my heavy sets in 8-12RM range ,I prefer 5-8RM but this only my personal preference. Other than that it's great, as long as you progressing.

Why reinvent the wheel when Mark has a 3 day split on his website? http://www.musclehack.com/3day-workout-routine/

Yes Mark's is decent too, but most people do not like working out Legs with Back. (too draining)

The Pull/Push/Legs is is always the best in my opinion for 3-day splits.
Chest-Back/Legs/Shoulders-Arms is also good.

I see Mark has grouped back with legs only problem there is I feel doing squats then stiff leg deadlift really weakens my back giving me not enough strenght to give the deadlift any real justice. So I prefer to cycle Deadlifts with Straight leg Deadlifts even thou Deadlifts is a back exercise. Also leg day is the most taxing workout and that's why I like to only train quads, hamstrings & calves on one workout day. Adding shrugs to the back exercise undertaker610 is a good idea as it even shortens the work out time for chest, shoulder, triceps will do that.

I have always prefered
1. (Chest, Shoulders, Triceps)
2. (Legs, Abs)
3. (Back, Biceps)

If we want to just give Regular BB Deadlift a bodypart connection (like Bench Press for Chest) I would say Glutes. Glutes are the biggest muscles in the body that's why it so anabolic exercise(you hit the biggest muscles in the body with an incredible intensity exercise) and if you include all the other musclegroups stimulated secondarily (including traps,erector spinae,quads,hams,calves,abs) you get the best exercise in the world

http://www.exrx.net/WeightExercises/Glu ... dlift.html

I knew i'd seen the 3day workout somewhere, just started on the THT routine 3 weeks ago and like many on here 4 or 5 days is just to many. This is what I came up with... see below.

as I say i've only been at it 3 weeks and so far have found it really good.

Day1:
Legs
4 sets - Squats
2 sets - Stiff Leg Deadlifts

Biceps
2 sets - DB Curls
3 sets - EZ Bar Curls
2 sets - Incline DB Curls

Back
3 sets - Barbell Rows
3 sets - Deadlifts

Day2:
Shoulders
3 sets - Barbell Press
3 sets - Flies
2 sets - Rear Lat Raises

Traps
3 sets - Upright Rows

Abs
2 sets - Decline Situps
2 sets - Crunches
2 sets - Leg Raises

Day3:
Chest
2 sets - Incline Bench Press
2 sets - Flat Bench Press
2 sets - DB Flies

Triceps
3 sets - Flat EZ Bar Tricep Ext
3 sets - Cable Pushdowns

I still don’t like working legs with back because I find personally putting 2 of the big three in one day puts too much strain and weakens your lower back which I find leads to injury, but that’s just me. If it works for you then fine good 3 day split. I think I might start doing deadlifts every week for now instead of cycling it weekly with straight-leg deadlifts so will be doing the below to see how things go.

Monday – Chest, Shoulders & Triceps
Incline Barbell Bench Press 3x8-12
Flat Barbell Bench Press 3x8-12
Seated Barbell Shoulder Press 3x8-12
Standing Side Lateral Dumbell Raises 3x8-12
Close Grip Bench Press 2x8-12
Decline Tricep Extension (with Tricep bar)2x8-12

Wednesday – Legs & Abs
Barbell Squats 4x8-12
Straight-leg Deadlifts 3x8-12
Calf Raise (vertical leg press) (strip sets)3x8-12
Weighted Leg Raises 2x8-16
Weighted Crunches (swiss ball) 2x8-16
Weighted Ab-Bench Crunches 2x8-16

Friday – Back, Traps, Biceps, & Forearms
Deadlifts 3x8-12
Barbell Rows 3x8-12
Barbell Shrugs 2x8-12
Standing Dumbbell Bicep Curls 2x8-12
EZ Bar Curl 2x8-12
Seated Incline Dumbbell Curls 2x8-12
EZ Bar Reverse Wrist Curls 2x8-12

I have read in The THT 2.0 Training Cycle. How To Train Your Back that you should train back differently 4-6 rep range, but in the 3day workout plan it tells you train it 8-12 rep range. I'm confused, so what rep range should I use for in my 3 day split workout, 4-6 or 8-12? I looks for me that 8-12 rep range for deadlifts is a bit too much

sw1pe wrote:I have read in The THT 2.0 Training Cycle. How To Train Your Back that you should train back differently 4-6 rep range, but in the 3day workout plan it tells you train it 8-12 rep range. I'm confused, so what rep range should I use for in my 3 day split workout, 4-6 or 8-12? I looks for me that 8-12 rep range for deadlifts is a bit too much

THT2.0 is different from the THT 3.0 HIT. On 2.0, you're doing 3 sets of deadlifts, on 3.0 HIT your'e doing one - and it's 5-8 reps for deads on Consolidation, not 8-12. The total rep range and time under load is pretty similar though. On 3.0, it's 5-8 reps total, 6 second cadence for deads (3-1-3 cadence on 3.0, but for deads no peak contraction point = no hold) equates to 30-48 seconds under load. On 2.0, it's 8-12 reps total, 4 second cadence for deads (2-1-2 on 2.0 vs the 3-1-3 with 3.0, but again no peak contraction so the 1 second hold doesn't happen), so 32-48 seconds under load. Both are well within the 'anabolic window', they're just done differently.