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Titan 16-Week Muscle & Strength Blueprint
By Titan
A long-term program that blends strength phases with hypertrophy blocks for continuous progress. This 16-week blueprint alternates heavy compound training with higher-volume hypertrophy work. Weekly exercise rotation and progressive RPE help develop strength, muscle mass, and movement quality while avoiding plateaus.
- Training days
- 5/week · 1 recovery
- Program length
- 16 weeks
- Session length
- ~80 min
Focus: Strength, Hypertrophy, Recomposition
Weekly schedule
5 training days/week · 1 recovery day
- Day 1Upper StrengthUpper Strength~36 min
- Day 2Lower StrengthLower Strength~35 min
- Day 3RecoveryrecoveryRecovery~6 min
- Day 4Push HypertrophyPush Hypertrophy~29 min
- Day 5Pull HypertrophyPull Hypertrophy~31 min
- Day 6Legs + ConditioningLegs + Conditioning~39 min
- Day 7RestrestRecovery~1 min
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