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Titan PHAT (Home Gym)

By Titan

PHAT home-gym edition: Upper/Lower power (Mon–Tue), Back+Shoulders / Lower / Chest+Arms hypertrophy (Thu–Sat), Wed+Sun rest. Week 1–4 power & hypertrophy progression with deload.

Training days
5/week · 1 recovery
Program length
4 weeks
Session length
~65 min

Focus: Build Muscle, Strength, Home Gym

Weekly schedule

5 training days/week · 1 recovery day

  1. Day 1Upper PowerChest, Back, Shoulders, Arms~49 min
  2. Day 2Lower PowerQuads, Hamstrings, Glutes, Calves~44 min
  3. Day 3Rest / MobilityrecoveryRecovery, Mobility~12 min
  4. Day 4Back + Shoulders HypertrophyBack, Shoulders, Rear Delts~47 min
  5. Day 5Lower Body HypertrophyQuads, Hamstrings, Glutes, Calves~46 min
  6. Day 6Chest + Arms HypertrophyChest, Biceps, Triceps~58 min
  7. Day 7RestrestRecovery~10 min
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