The Titan Protocol
12-week transformation system to build unnatural size and strength using natural means. Inspired by Greek gods, built for modern titans.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 8 reps |
| 2 | Pendlay Row | 4 | 6 reps |
| 3 | Seated Row (Cable) | 4 | 12 reps |
| 4 | Face Pull | 3 | 15 reps |
| 5 | Bicep Curl (EZ Bar) | 4 | 10 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 7 | Bicep Curl (Dumbbell) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps |
| 2 | Leg Press | 4 | 12 reps |
| 3 | Nordic Curl | 3 | 8 reps |
| 4 | Walking Lunge | 3 | 24 reps |
| 5 | Standing Calf Raise | 4 | 15 reps |
| 6 | Hollow Hold | 3 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 10 reps |
| 2 | Arnold Press | 4 | 10 reps |
| 3 | Chest Fly (Cable) | 3 | 15 reps |
| 4 | Lateral Raise (Cable) | 4 | 12 reps |
| 5 | Incline Bench Press (Barbell) | 4 | 8 reps |
| 6 | Overhead Extension (Dumbbell) | 3 | 15 reps |
| 7 | Dip (Weighted) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 4 | 8 reps |
| 2 | Single Arm Landmine Row | 4 | 10 reps |
| 3 | Single Arm Row (Cable) | 3 | 12 reps |
| 4 | Rear Delt Fly (Cable) | 3 | 15 reps |
| 5 | Preacher Curl (EZ Bar) | 4 | 12 reps |
| 6 | Bicep Curl (Cable) | 3 | 15 reps |
| 7 | Hanging Leg Raise | 3 | 0 reps |
| 8 | Dragon Flag | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 4 | 8 reps |
| 2 | Bulgarian Split Squat (Barbell) | 3 | 10 reps |
| 3 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| 4 | Glute Kickback (Cable) | 3 | 15 reps |
| 5 | Seated Calf Raise | 4 | 20 reps |
| 6 | Ab Wheel | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 6 reps |
| 2 | Bench Press (Barbell) | 4 | 10 reps |
| 3 | Overhead Press (Dumbbell) | 4 | 6 reps |
| 4 | Lateral Raise (Cable) | 4 | 15 reps |
| 5 | Dip (Weighted) | 4 | 0 reps |
| 6 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| 7 | Tricep Pushdown (Cable) | 2 | 15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Titan Protocol is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 120 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.
The Titan Protocol is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Titan Protocol 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.
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