Day 1
Push
Incline DB Press/Bench Press, Flat DB Press/Bench Press, DB Fly, Landmine Press/DB Shoulder Press, Triceps work, Abs, Jumping Jack finisher.
Strength • Longevity • Performance
Build strength.
Protect your back.
Train for life.
Project Titan personalizes your training around your equipment, goals, and recovery — with a proven weekly split and two variations for every session.
12
Week program arc
6
Training days per week
4
Weeks per training day
Weekly training
The default Project Titan split
Sessions are focus-based (Push, Legs, Pull…), not locked to Monday–Sunday. Each day has Week 1–4 variants — rotate weekly to reduce repetitive stress and keep progress moving.
Day 2
Legs
Landmine Squat/Goblet Squat, Bulgarian Split Squat/Step-Ups, Romanian Deadlift/DB Deadlift, Hip Thrust, Calves, Core, Jumping Jack finisher.
Day 3
Pull
Pull-ups or Lat Pulldown, Chest Supported Row, One-Arm Row, Meadows Row/T-Bar Row, Pullover, Biceps, Abs, Farmer Carry.
Day 4
Shoulders + Legs
Landmine Press, Lateral Raise, Rear Delt, Front Raise, Squat/Lunges, Calves, Abs, Jumping Jack finisher.
Day 5
Upper Hypertrophy
Chest, Back, Arms emphasis with abs and push-up finisher.
Day 6
Posterior Chain
Moderate Deadlift, Landmine RDL, Landmine Sumo Squat, Lunges, Hamstrings, Calves, Core.
Day 7
Recovery
Rest, walk, stretch, hydrate, sleep 8+ hours.
Program phases
A 12-week path that scales with you
Phase 1
Foundation
Weeks 1–4
Learn movement patterns, dial in form, and build consistent training habits.
Phase 2
Build
Weeks 5–8
Progressive overload with joint-friendly exercise selection and smart volume.
Phase 3
Perform
Weeks 9–12
Train with purpose — strength, conditioning, and recovery in balance.
Training rules
Built for sustainable strength
- ◆Prioritize pain-free range of motion over load.
- ◆Rotate Week 1–4 on each training day to reduce repetitive stress.
- ◆Track sets, reps, and RPE — not just the weight on the bar.
- ◆Check recovery before every session and adjust volume accordingly.
- ◆Include core and posterior-chain work every week.
Ready to train with intention?
Create your profile, set your equipment and preferences, and get a personalized routine in minutes.
This app does not replace medical advice. Stop exercising and seek medical care for severe pain, weakness, numbness, chest pain, fainting, or unusual shortness of breath.