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Titan 12-Week Lower Body Dominance
By Titan
Build stronger, more muscular legs and glutes while maintaining upper-body size. A lower-body specialization program emphasizing quads, hamstrings, glutes and calves through progressive overload, unilateral training and posterior-chain development. Upper-body sessions maintain balance without compromising lower-body recovery.
- Training days
- 5/week · 1 recovery
- Program length
- 12 weeks
- Session length
- ~75 min
Focus: Leg Strength, Glute Development, Lower Body Hypertrophy, Athleticism
Weekly schedule
5 training days/week · 1 recovery day
- Day 1Quad StrengthQuad Strength~31 min
- Day 2Upper MaintenanceUpper Maintenance~24 min
- Day 3Posterior ChainPosterior Chain~31 min
- Day 4RecoveryrecoveryRecovery~6 min
- Day 5Leg HypertrophyLeg Hypertrophy~31 min
- Day 6Glutes + ConditioningGlutes + Conditioning~32 min
- Day 7RestrestRecovery~1 min
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