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Titan 12-Week High-Volume (Full Gym)
By Titan
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.
- Training days
- 6/week
- Program length
- 12 weeks
- Session length
- ~75 min
Focus: Build Muscle, Strength, Commercial Gym
Weekly schedule
6 training days/week
- Day 1Upper StrengthChest, Back, Shoulders, Arms~64 min
- Day 2Lower StrengthQuads, Hamstrings, Glutes, Calves, Core~52 min
- Day 3Push HypertrophyChest, Shoulders, Triceps~66 min
- Day 4Pull HypertrophyBack, Rear Delts, Biceps~61 min
- Day 5Legs + Shoulders HypertrophyQuads, Hamstrings, Glutes, Shoulders, Calves~67 min
- Day 6Posterior Chain + ArmsHamstrings, Glutes, Back, Biceps, Triceps~62 min
- Day 7Rest / RecoveryrestRecovery, Mobility~12 min
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