Program library
Original Titan training programs
Review each program’s schedule, training focus, equipment requirements, and progression before you begin. Import a template after you create an account.
5 training days/week · 1 recovery day · 10 weeks
10-Week Fat Loss Express
A fast-paced 10-week program combining resistance training and conditioning.
Accelerate Fat Loss While Preserving Lean Muscle. · Improve Conditioning And Consistency. · Lose Fat
5 training days/week · 1 recovery day · 4 weeks
4-Week Waistline Shred
4-week intermediate waistline shred. Mon Push+Core · Tue Pull+HIIT · Wed Legs+Core · Thu recovery · Fri Upper Pump · Sat Landmine Conditioning · Sunday rest. Week 1 technique (cardio 20) → Week 2 +1 compound set (25) → Week 3 +5% load (30) → Week 4 shorter rest (35).
Lose Fat · Preserve Muscle · Conditioning
6 training days/week · 1 recovery day · 4 weeks
Francis 4-Week Hypertrophy
6 training days + Sunday mobility. Home-gym friendly: cables swapped for dumbbells. Week 1 technique (12–15), Week 2 build (10–12), Week 3 peak (8–10), Week 4 deload. Landmine squats, chest-supported rows, slow eccentrics.
Build Muscle · Hypertrophy · Home Gym
6 training days/week · 1 recovery day · 4 weeks
Super 4-Week Hypertrophy
6 training days + Sunday mobility. Home-gym friendly: cables swapped for dumbbells. Week 1 technique (12–15), Week 2 build (10–12), Week 3 peak (8–10), Week 4 deload. Landmine squats, chest-supported rows, slow eccentrics.
Build Muscle · Hypertrophy · Home Gym
5 training days/week · 1 recovery day · 10 weeks
Titan 10-Week Athletic Performance Builder
Develop explosive power, functional strength, and athletic conditioning. A 10-week athletic program combining compound strength work, unilateral training, carries, landmine movements, and conditioning to improve real-world performance while building muscle.
Power · Strength · Conditioning
5 training days/week · 1 recovery day · 10 weeks
Titan 10-Week Upper Body Specialization
Prioritize chest, back, shoulders, and arms while maintaining lower-body strength. A 10-week specialization program emphasizing upper-body muscle growth through increased training frequency while using one lower-body day to preserve leg strength and balance.
Upper Body Hypertrophy · V-Taper · Strength
5 training days/week · 1 recovery day · 10 weeks
Titan 10-Week Women's Lean Sculpt
A balanced 10-week sculpting plan emphasizing glutes, legs, shoulders, back, and sustainable body recomposition. This 10-week program combines lower-body hypertrophy, glute-focused training, upper-body shaping, core stability, and moderate conditioning. The plan uses progressive overload, alternating weekly exercise variations, and structured recovery to build lean muscle without excessive training volume.
Develop Lean Full Body Muscle · Emphasize Glutes And Lower Body Shape · Improve Upper Body Definition
4 training days/week · 2 recovery days · 12 weeks
Titan 12-Week 4-Day Full Body Mass & Fat Loss
12-week 4-day full-body mass & fat-loss program. Mon strength · Wed hypertrophy · Fri strength/power · Sat hypertrophy + conditioning. Tue/Thu recovery LISS; Sunday rest. Deloads Weeks 4, 8, and 12.
Recomposition · Build Muscle · Lose Fat
6 training days/week · 12 weeks
Titan 12-Week 6-Day Bro Split
12-week 6-day bro split for intermediate–advanced lifters. Mon Chest · Tue Back · Wed Legs · Thu Shoulders · Fri Arms · Sat Upper Pump & Weak Points · Sunday rest. Deloads Weeks 4, 8, and 12.
Build Muscle · Hypertrophy · Symmetry
6 training days/week · 12 weeks
Titan 12-Week 6-Day PPL Powerbuilding
12-week 6-day Push/Pull/Legs powerbuilding. Mon–Wed hypertrophy, Thu–Sat strength (Saturday includes conditioning), Sunday rest. Deloads Weeks 4 and 8; peak Weeks 9–11; Week 12 recovery.
Build Muscle · Strength · Conditioning
5 training days/week · 1 recovery day · 12 weeks
Titan 12-Week Fat Loss (Full Gym)
12-week fat-loss program for commercial gyms. Mon Upper Strength + HIIT, Tue Lower Strength + Core, Wed LISS recovery, Thu Upper Hypertrophy + metabolic circuit, Fri Lower Hypertrophy + conditioning, Sat optional LISS/sports, Sunday rest. Week 12 deload (LISS only).
Lose Fat · Preserve Muscle · Conditioning
6 training days/week · 12 weeks
Titan 12-Week High-Volume (Full Gym)
12-week commercial-gym powerbuilding. Mon Upper / Tue Lower strength; Wed Push / Thu Pull / Fri Legs+Shoulders / Sat Posterior+Arms hypertrophy; Sunday rest. Barbell bench & squat, machines, cables. Deloads Weeks 4, 8, and 12. Double progression on every lift.
Build Muscle · Strength · Commercial Gym
6 training days/week · 12 weeks
Titan 12-Week High-Volume (Home Gym)
12-week high-volume strength & muscle program for home gyms. Mon Upper Strength, Tue Lower Strength, Wed Push / Thu Pull / Fri Legs+Shoulders / Sat Posterior+Arms hypertrophy, Sunday rest. Phases: foundation (1–4), overload (5–8), peak (9–12) with deloads on Weeks 4, 8, and 12. Landmine squats, chest-supported rows, no barbell bench.
Build Muscle · Strength · Home Gym
4 training days/week · 2 recovery days · 12 weeks
Titan 12-Week Home Fitness Program for Women
12-week home fitness for beginner–intermediate women. Bodyweight, dumbbells, bands. Mon Lower+Core · Tue Upper+Cardio · Wed Recovery · Thu Full Body · Fri Glutes+Core+Conditioning · Sat optional mobility · Sunday rest. Foundation (1–4) → progression (5–8) → challenge (9–11) → Week 12 deload.
Strength · Tone Muscle · Lose Fat
5 training days/week · 1 recovery day · 12 weeks
Titan 12-Week Lean Body Recomposition
Lose body fat while building lean muscle through progressive resistance training. A 12-week recomposition program that blends strength, hypertrophy and conditioning. Training alternates exercise variations every week to maximize progress while preventing plateaus.
Lose Fat · Muscle Gain · Strength
5 training days/week · 1 recovery day · 12 weeks
Titan 12-Week Lower Body Dominance
Build stronger, more muscular legs and glutes while maintaining upper-body size. A lower-body specialization program emphasizing quads, hamstrings, glutes and calves through progressive overload, unilateral training and posterior-chain development. Upper-body sessions maintain balance without compromising lower-body recovery.
Leg Strength · Glute Development · Lower Body Hypertrophy
5 training days/week · 1 recovery day · 12 weeks
Titan 12-Week Men's Lean Physique
Build an aesthetic physique with emphasis on shoulders, upper chest, back and a lean waist.
Build Aesthetic Physique · Emphasize Shoulders Chest And Back · Maintain Lean Waist
6 training days/week · 12 weeks
Titan 12-Week Push Pull Legs Mastery
A progressive Push/Pull/Legs program for balanced muscle growth and strength. This 12-week Push Pull Legs program alternates exercise variations every week while progressively increasing training intensity. It emphasizes compound lifts, targeted accessory work, and consistent progression to build a balanced physique.
Hypertrophy · Strength · Balanced Physique
3 training days/week · 3 recovery days · 12 weeks
Titan 12-Week Strength & Longevity 40+
A joint-conscious strength program for adults 40+ focused on muscle, mobility, balance, and long-term performance. This 12-week program combines controlled strength training, unilateral exercises, carries, core stability, and moderate conditioning. The plan prioritizes repeatable technique, recovery, and gradual progression to help adults over 40 build strength and muscle without relying on excessive volume or constant training to failure.
Build Sustainable Full Body Strength · Maintain And Develop Lean Muscle · Improve Balance And Movement Quality
4 training days/week · 1 recovery day · 12 weeks
Titan 12-Week Strength Foundation
Build full-body strength with progressive compound lifting. A 12-week program focused on developing foundational strength through progressive overload. Accessory work supports balanced muscle development and injury resilience.
Strength · Muscle · Movement Quality
5 training days/week · 1 recovery day · 16 weeks
Titan 16-Week Muscle & Strength Blueprint
A long-term program that blends strength phases with hypertrophy blocks for continuous progress. This 16-week blueprint alternates heavy compound training with higher-volume hypertrophy work. Weekly exercise rotation and progressive RPE help develop strength, muscle mass, and movement quality while avoiding plateaus.
Strength · Hypertrophy · Recomposition
5 training days/week · 1 recovery day · 16 weeks
Titan 16-Week Powerbuilding Elite
Combine powerlifting strength with bodybuilding volume for maximum size and strength. A 16-week powerbuilding program that emphasizes heavy compound lifts followed by targeted hypertrophy work. Exercise variations alternate to drive long-term progress while minimizing plateaus.
Strength · Hypertrophy · Powerbuilding
4 training days/week · 2 recovery days · 12 weeks
Titan 30-Min Dumbbell & Barbell Fat Loss
30-minute dumbbell & barbell fat-loss circuits. Workout A (Mon), B (Wed), C (Fri), D (Sat). Tue/Thu walk or mobility; Sunday rest. Weeks 1–4: 3 rounds @ RPE 7 · Weeks 5–8: 4 rounds, slightly heavier · Weeks 9–12: denser rest, up to 5 rounds.
Lose Fat · Conditioning · Home Gym
6 training days/week · 1 recovery day · 4 weeks
Titan 4-Week Hypertrophy
6 training days + Sunday mobility. Home-gym friendly: cables swapped for dumbbells. Week 1 technique (12–15), Week 2 build (10–12), Week 3 peak (8–10), Week 4 deload. Landmine squats, chest-supported rows, slow eccentrics.
Build Muscle · Hypertrophy · Home Gym
6 training days/week · 1 recovery day · 4 weeks
Titan 4-Week Strength & Recovery Program
A four-week strength program designed to improve training consistency, foundational strength, conditioning, core stability, and recovery management. Same weekly structure for 4 weeks — progress by adding weight or reps. Session flow: warm-up, strength, core, finisher.
Strength · Conditioning · Core Stability
5 training days/week · 2 recovery days · 4 weeks
Titan 50+ Strength & Longevity Program
Repeatable 5-day full-gym strength & longevity program for adults 50+. Mon Chest+Tris · Tue Back+Bis · Wed Shoulders+Abs · Fri Legs+Abs · Sat Upper · Thu/Sun active recovery. Moderate reps, RIR 2–3, joint-friendly volume.
Build Muscle · Strength · Hypertrophy
6 training days/week · 6 weeks
Titan 6-Week Summer Cut
Build a lean, defined physique over six weeks using progressive strength training, hypertrophy, and conditioning. The 6-Week Summer Cut is designed to maximize fat loss while preserving muscle mass. Each week introduces new exercise variations to keep training fresh while applying progressive overload. The program combines heavy compound lifts, accessory hypertrophy work, core training, and conditioning finishers to improve body composition and athletic fitness.
Lose Fat · Muscle Definition · Preserve Muscle
6 training days/week · 8 weeks
Titan 8-Week Athletic Muscle Program
8-week 6-day full-gym athletic muscle program. Mon Upper Strength · Tue Lower+Power · Wed Chest/Back+Core · Thu Shoulders+Arms · Fri Legs+Posterior · Sat Functional+Conditioning · Sunday rest. Deload Week 4; consolidation Week 8. Inspired by cinematic-superhero training—not a celebrity's personal routine.
Athletic Muscle · Strength · Hypertrophy
4 training days/week · 2 recovery days · 8 weeks
Titan 8-Week Beginner Transformation
A beginner-friendly program for building confidence, strength, muscle, and consistent training habits. This 8-week beginner transformation program teaches foundational movement patterns while gradually increasing training volume and intensity. Four weekly sessions provide enough stimulus for progress without overwhelming new lifters. Each workout includes a clear goal token and practical workout goals that Titan can display, filter, or use in recommendations.
Beginner Friendly · Movement Quality · Strength
4 training days/week · 1 recovery day · 8 weeks
Titan 8-Week Busy Professional 30-Minute Workouts
Four efficient 30-minute workouts each week emphasizing compound lifts and minimal equipment.
Build Consistency With Efficient Workouts. · Maintain Muscle While Fitting Training Into A Busy Schedule. · Time Efficient
5 training days/week · 1 recovery day · 8 weeks
Titan 8-Week Home Gym Muscle Builder
Build muscle efficiently using common home gym equipment. An 8-week muscle-building plan designed around a power rack, adjustable bench, dumbbells, barbell, landmine and cable station. Weekly exercise rotation keeps training engaging while emphasizing progressive overload.
Muscle Gain · Strength · Recomposition
5 training days/week · 1 recovery day · 8 weeks
Titan 8-Week Landmine Strength & Hypertrophy
Build muscle and functional strength using landmine-focused training. An 8-week specialization program centered on landmine exercises to develop full-body strength, rotational power, stability and hypertrophy while reducing joint stress.
Functional Strength · Hypertrophy · Core Stability
5 training days/week · 8 weeks
Titan 8-Week Muscle Building Program
8-week 5-day full-gym hypertrophy program. Mon Chest+Tris · Tue Back+Bis+Hamstrings · Wed Quads+Glutes+Core · Fri Upper Strength · Sat Back+Rear Delts+Quads. Thu/Sun rest. Deload Week 4; consolidation Week 8.
Build Muscle · Strength · Hypertrophy
5 training days/week · 1 recovery day · 8 weeks
Titan 8-Week Shoulder Boulder Builder
Build bigger, rounder shoulders while improving upper-body strength and symmetry. Eight-week specialization program prioritizing all three heads of the deltoids with enough chest, back and arm work to maintain balanced development.
Shoulder Size · Upper Body Hypertrophy · Strength
5 training days/week · 1 recovery day · 8 weeks
Titan 8-Week V-Taper Builder
Build a wider back, broader shoulders and fuller upper chest. Eight-week V-taper focused program with weekly variation and progressive overload.
Back Width · Shoulder Width · Upper Chest
6 training days/week · 10 weeks
Titan Intermediate Bodybuilding (Full Gym)
10-week intermediate bodybuilding for commercial gyms. Mon Chest+Tris · Tue Back+Bis · Wed Legs · Thu Shoulders+Abs · Fri Upper Hypertrophy · Sat optional Arms+Cardio · Sunday rest. Deloads Weeks 4 and 8; peak Weeks 9–10.
Build Muscle · Hypertrophy · Symmetry
5 training days/week · 1 recovery day · 4 weeks
Titan PHAT (Home Gym)
PHAT home-gym edition: Upper/Lower power (Mon–Tue), Back+Shoulders / Lower / Chest+Arms hypertrophy (Thu–Sat), Wed+Sun rest. Week 1–4 power & hypertrophy progression with deload.
Build Muscle · Strength · Home Gym