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Titan 12-Week 4-Day Full Body Mass & Fat Loss

By Titan

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.

Training days
4/week · 2 recovery
Program length
12 weeks
Session length
~65 min

Focus: Recomposition, Build Muscle, Lose Fat, Commercial Gym

Weekly schedule

4 training days/week · 2 recovery days

  1. Day 1Full Body A (Strength)Quads, Chest, Back, Hamstrings, Shoulders, Core~42 min
  2. Day 2Recovery / LISSrecoveryRecovery, Conditioning~11 min
  3. Day 3Full Body B (Hypertrophy)Quads, Chest, Back, Shoulders, Arms~62 min
  4. Day 4Recovery / MobilityrecoveryRecovery, Mobility~11 min
  5. Day 5Full Body C (Strength + Power)Hamstrings, Shoulders, Back, Quads, Calves, Core~47 min
  6. Day 6Full Body D (Hypertrophy + Conditioning)Quads, Chest, Back, Shoulders, Arms, Conditioning~61 min
  7. Day 7RestrestRecovery~10 min
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