Titan Legacy

Embark on an 18-week journey with Titan Legacy, a comprehensive program designed to sculpt your upper body through a focused 5-day weekly split. Each session targets key muscle groups, including chest, back, shoulders, and arms, utilizing a mix of barbell and dumbbell exercises to maximize strength and hypertrophy. With detailed guidance on tempo and intensity, you’ll build a solid foundation while pushing your limits. Get ready to forge your legacy in the gym!

Titan Legacy is a 20-week bodybuilding program inspired by legends like Arnold Schwarzenegger and Ronnie Coleman. Built for intermediate to advanced lifters, it blends golden-era hypertrophy principles with modern progressive overload techniques. The goal is simple: build dense, balanced, and powerful muscle across the entire physique.

The program is divided into four 5-week phases:

Phase 1 – “Foundation of the Gods” focuses on volume, clean form, and developing a strong mind-muscle connection using moderate weights in the 10–15 rep range.

Phase 2 – “Bricks & Blood” increases intensity and introduces strength-hypertrophy crossover work with heavier barbell movements, rest-pause sets, and accessory work taken closer to failure.

Phase 3 – “Golden Intensity” channels the intensity of Arnold’s training style through supersets, pre-exhaustion, and shock volume, pushing lifters to go beyond standard training limits.

Phase 4 – “Titan Trials” is the peak phase, combining heavy top sets (85–90% 1RM) with volume back-offs, drop sets, and posing practice to bring together strength, size, and conditioning.

The weekly split follows a 5-day layout:
	•	Day 1: Chest & Back
	•	Day 2: Shoulders & Arms
	•	Day 3: Legs & Abs
	•	Day 4: Back & Biceps (or Shoulders)
	•	Day 5: Chest & Shoulders or Weak Point Focus
	•	Day 6–7: Active recovery or rest

Titan Legacy is ideal for those who are serious about muscle development and want to train with a structured, periodized plan that evolves over time. Each phase adds layers of intensity, technique, and workload, keeping progress consistent without burning out.

Whether you’re chasing the classic aesthetic or pushing for new size and strength records, Titan Legacy will challenge you to train harder, recover smarter, and grow like a Titan.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Controlled tempo (1-3 sec down), build the base


Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown

Chest Fly (Dumbbell)

Seated Row (Cable)

Dips

Chest and back

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Bicep Curl (Barbell)

Tricep Extension (Cable)

Hammer Curl

Skull Crusher (Barbell)

Shoulder and Arm

Squat (Barbell)

Hack Squat

Leg Extension

Leg Curl

Standing Calf Raise

Abs Crunch (Machine)

Legs and ABS

Controlled tempo (1-3 sec down), build the base

Deadlift (Barbell)

Romanian Deadlift (Barbell)

T-Bar Row

Preacher Curl (EZ Bar)

Back and Bicep

Cable Crossover

Seated Shoulder Press (Dumbbell)

Chest and Shoulder

75% of one rep max
Add rest-pause and partial reps
More barbell dominance, compound lifts prioritize

Incline Bench Press (Barbell)

Chest Fly (Cable)

Overhead Press (Barbell)

Bicep Curl (EZ Bar)

Seated Dip (Machine)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Shoulder and Arms

Leg Press (45 Degrees)

Cable Crunch

Legs and abs

Lat Pulldown (Close Grip)

Concentration Curl

Add rest-pause and partial reps
More barbell dominance, compound lifts prioritize

Bench Press (Dumbbell)

85% of one rep max
Superset compound with isolation
Forced reps on last sets
8–15 reps, minimal rest

Pull-Up (Assisted)

Standing Pullover (Cable)

Chest and Back

Hammer Curl (Cable)

Shrug (Dumbbell)

Standing Shoulder Press (Dumbbell)

Chest Press (Machine)

Push Up

Heavy top sets with volume backoffs.
Drop sets, failure training. Top sets 85%-90%and drop down 75%

Front Raise

Back, arm and shoulder

Heavy top sets with volume backoffs.
Drop sets, failure training. Top sets 85%-90%and drop down 75%


Upright Row (Barbell)

Chest and Shoulders

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