All LevelsFree

Titan Strength & Mass - 4x Week hypertrohy Program

Jesper E.· Jun 2024

5athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Intermediate, Beginner, Advanced

Goal

Muscle, Women's, Strength

Equipment

Full Gym

Session length

60 min

Are you ready to transform your body and achieve peak physical performance? Our program is meticulously designed for those who are serious about building both muscle mass and strength. This isn't just another workout routine—it's a comprehensive approach to sculpting your physique and maximizing your power. ### Why Choose Our Program? **Balanced Focus:** Our program strikes the perfect balance between heavy compound lifts and targeted isolation exercises. You'll build a solid foundation with powerful movements like squats, deadlifts, and bench presses, ensuring maximum muscle recruitment and strength gains. Complementing these are precise isolation exercises that target individual muscle groups for hypertrophy and definition. **Progressive Overload:** Experience steady, sustainable progress with our structured increase in volume and intensity. Each week, you'll push your limits further, stimulating muscle growth and enhancing your strength. Our carefully calibrated progression ensures you avoid plateaus and keep making gains. **Comprehensive Approach:** We cover all aspects of fitness to deliver complete results. From strength-building compound movements to fine-tuning isolation work, you'll enjoy a well-rounded routine that enhances every part of your physique. Our program also includes mobility and flexibility work to support recovery and prevent injuries. ### Key Features - **Heavy Compound Lifts:** Develop raw strength with foundational exercises that engage multiple muscle groups. - **Targeted Isolation Work:** Fine-tune specific muscles for balanced growth and superior aesthetics. - **Gradual Progression:** Increase volume and intensity systematically to maximize gains without risking injury. Achieve the Body You Deserve Whether you're a seasoned lifter or just starting, our workout program is designed to adapt to your level and help you reach your goals. Join countless others who have transformed their bodies and boosted their strength with our proven system. Don't settle for mediocrity. Commit to excellence with our Ultimate Strength and Size Workout Program and start your journey to unparalleled muscle growth and power today!

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

14.4%

Chest

14%

Triceps

13.6%

Biceps

12.6%

Quadriceps

8.1%

Front Delts

8.1%

Hamstrings

6.5%

Lats

5.2%

Glutes

Middle Delts

4.3%

Forearms

2.1%

Lower Back

1.5%

Rear Delts

1.4%

Abs

1.3%

Adductors

1.2%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	8–10 reps	@7
2	Bench Press (Barbell)	3	4–8 reps	@7
3	Chest Fly (Cable)	2	12–20 reps	@7
4	Overhead Tricep Extension (Cable)	2	12–20 reps	@7
5	Tricep Pushdown (Cable)	1	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	3	5–10 reps	@7
2	Lat Pulldown (Reverse Grip)	2	10–20 reps	@7
3	Preacher Curl (EZ Bar)	2	10–20 reps	@7
Superset
4A	Shrug (Trap Bar)	2	10–20 reps	@7
4B	Cable Cross Body Lateral Raise	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Leg Press (45 Degrees)	2	8–12 reps	@7
2	Incline Bench Press (Barbell)	3	5–10 reps	@7
3	Bench Press (Close Grip)	2	8–12 reps	@7
4	Chest Fly (Cable)	2	10–20 reps	@7
5	Skull Crusher	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Deficit)	3	5–10 reps	@7
2	Pull-Up (Bodyweight)	2	5–15 reps	@7
3	Bicep Curl (EZ Bar)	2	8–12 reps	@7
4	Incline Curl (Dumbbell)	2	10–20 reps	@7
Superset
5A	Lateral Raise (Dumbbell)	2	10–20 reps	@7
5B	Shrug (Dumbbell)	2	10–15 reps	@7

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, Titan Strength & Mass - 4x Week hypertrohy Program 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 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 60 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 Strength & Mass - 4x Week hypertrohy Program is structured around 4 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.

Titan Strength & Mass - 4x Week hypertrohy Program 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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.

Free on iOS & Android