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Titan 12-Week High-Volume (Home Gym)
By Titan
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.
- Training days
- 6/week
- Program length
- 12 weeks
- Session length
- ~70 min
Focus: Build Muscle, Strength, Home Gym, Core Stability
Weekly schedule
6 training days/week
- Day 1Upper StrengthChest, Back, Shoulders, Arms, Core~71 min
- Day 2Lower StrengthQuads, Hamstrings, Glutes, Calves~51 min
- Day 3Push HypertrophyChest, Shoulders, Triceps, Core~72 min
- Day 4Pull HypertrophyBack, Rear Delts, Biceps~58 min
- Day 5Legs + Shoulders HypertrophyQuads, Hamstrings, Glutes, Shoulders, Calves, Core~73 min
- Day 6Posterior Chain + ArmsHamstrings, Glutes, Biceps, Triceps~60 min
- Day 7Rest / RecoveryrestRecovery, Mobility~12 min
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