Titan Legacy
Old-school bodybuilding intensity meets modern progression in this 5-day hypertrophy program designed to build dense, symmetrical muscle.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 10–15 reps | 65% |
| 2 | Bent Over Row (Barbell) | 5 | 10–15 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps | — |
| 4 | Lat Pulldown | 4 | 10–12 reps | — |
| 5 | Chest Fly (Dumbbell) | 4 | 8–10 reps | — |
| 6 | Seated Row (Cable) | 4 | 8–10 reps | — |
| 7 | Dips | 3 | AMRAP | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 5 | 10–15 reps |
| 2 | Lateral Raise (Dumbbell) | 5 | 10–15 reps |
| 3 | Rear Delt Fly (Machine) | 4 | 10–12 reps |
| 4 | Bicep Curl (Barbell) | 5 | 10–15 reps |
| 5 | Tricep Extension (Cable) | 5 | 10–15 reps |
| 6 | Hammer Curl | 4 | 10–12 reps |
| 7 | Skull Crusher (Barbell) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 8–10 reps | 65% |
| 2 | Hack Squat | 5 | 10–15 reps | — |
| 3 | Leg Extension | 4 | 10–12 reps | — |
| 4 | Leg Curl | 4 | 10–12 reps | — |
| 5 | Standing Calf Raise | 5 | 15–20 reps | — |
| 6 | Abs Crunch (Machine) | 4 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 10–15 reps | 65% |
| 2 | Romanian Deadlift (Barbell) | 5 | 10–15 reps | — |
| 3 | T-Bar Row | 4 | 10–12 reps | — |
| 4 | Seated Row (Cable) | 4 | 8–10 reps | — |
| 5 | Bicep Curl (Barbell) | 5 | 10 reps | — |
| 6 | Preacher Curl (EZ Bar) | 4 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 10–15 reps | — |
| 2 | Bench Press (Barbell) | 4 | 10–15 reps | 65% |
| 3 | Cable Crossover | 4 | 10–12 reps | — |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 10 reps | — |
| 5 | Lateral Raise (Dumbbell) | 4 | 10 reps | — |
| 6 | Rear Delt Fly (Machine) | 3 | 10 reps | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Titan Legacy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full 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 100 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.
Titan Legacy is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Titan Legacy 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
