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Titan 12-Week Fat Loss (Full Gym)

By Titan

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).

Training days
5/week · 1 recovery
Program length
12 weeks
Session length
~65 min

Focus: Lose Fat, Preserve Muscle, Conditioning, Commercial Gym

Weekly schedule

5 training days/week · 1 recovery day

  1. Day 1Upper Strength + HIITChest, Back, Shoulders, Arms, Conditioning~68 min
  2. Day 2Lower Strength + CoreQuads, Hamstrings, Glutes, Calves, Core~53 min
  3. Day 3Recovery LISS + MobilityrecoveryRecovery, Mobility, Conditioning~12 min
  4. Day 4Upper Hypertrophy + Metabolic CircuitChest, Back, Shoulders, Arms, Conditioning~66 min
  5. Day 5Lower Hypertrophy + ConditioningQuads, Hamstrings, Glutes, Calves, Conditioning~60 min
  6. Day 6Optional LISS / SportsRecovery, Conditioning~11 min
  7. Day 7RestrestRecovery~10 min
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