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Titanium
All LevelsFree

Titanium

Short routine to add to your training regime, so as to grow your Core

Mateo I.
Mateo I.· Mar 2025
iOS & Android

Overview

Length
8 weeks
Days / week
3 days
Level
Beginner, Intermediate, Advanced
Goal
Women's, Athletics
Equipment
Garage Gym
Session length
20 min
Build a Titanium Core by adding this routine at the end of your workouts. You will be performing 3 Short sessions where you attack the lower back, the Obliques (Rotation and Flexion), and the Abs. Warning: Don’t do this routine if you fear being unbreakable. Recommendation: Start with lightweight and work your weight-Up. Don’t over do it so as not to interfere with other work (Specially Legs and Pull) Rest: as much as you want, but 90 seconds is recommended so as not to take too much time Don’t add any more Core Work, unless you have god-like recovery

Who it's for

Athletes of all experience levels
Athletes focused on women's and athletics
Athletes who can train 3 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Abs
40%
Lower Back
20%
Glutes
18.7%
Upper Back
13.3%
Hamstrings
6.7%
Forearms
1.3%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Jefferson Curl215 reps@6
2Side Bend (Dumbbell)215 reps@6
3Dragon Flag25 reps—
#ExerciseSetsRepsLoad
1Zercher Deadlift28 reps@6
2Landmine Oblique Twist212 reps@6
3Decline Crunch212 reps@8
#ExerciseSetsRepsLoad
1Back Extension215 reps@6
2Wood Chop215 reps@6
3Cable Crunch215 reps@8

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Titanium is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 20 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Titanium is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Titanium is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
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Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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