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Titan 4-Week Strength & Recovery Program
By Titan
A four-week strength program designed to improve training consistency, foundational strength, conditioning, core stability, and recovery management. Same weekly structure for 4 weeks — progress by adding weight or reps. Session flow: warm-up, strength, core, finisher.
- Training days
- 6/week · 1 recovery
- Program length
- 4 weeks
- Session length
- ~60 min
Focus: Strength, Conditioning, Core Stability, Movement Quality, Recovery
Weekly schedule
6 training days/week · 1 recovery day
- Day 1PushChest, Shoulders, Triceps, Core~42 min
- Day 2LegsQuads, Hamstrings, Glutes, Calves, Core~46 min
- Day 3PullBack, Biceps, Core~48 min
- Day 4Shoulders + LegsShoulders, Core, Quads, Calves~47 min
- Day 5Upper HypertrophyChest, Back, Arms, Core~49 min
- Day 6Posterior ChainHamstrings, Glutes, Quads, Calves, Core~44 min
- Day 7RecoveryrecoveryRecovery, Mobility~11 min
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