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Titan 12-Week 6-Day Bro Split
By Titan
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.
- Training days
- 6/week
- Program length
- 12 weeks
- Session length
- ~70 min
Focus: Build Muscle, Hypertrophy, Symmetry, Commercial Gym
Weekly schedule
6 training days/week
- Day 1ChestChest, Triceps~40 min
- Day 2BackBack, Rear Delts, Biceps~42 min
- Day 3LegsQuads, Hamstrings, Glutes, Calves~47 min
- Day 4ShouldersShoulders, Traps~39 min
- Day 5ArmsBiceps, Triceps~49 min
- Day 6Upper Pump & Weak PointsChest, Back, Shoulders, Arms, Core~41 min
- Day 7RestrestRecovery~10 min
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