THE TITAN PROTOCOL
Build the Unbreakable.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 2 | Incline Cable Chest Press | 3 | 12–15 reps |
| 3 | Bench Press (Dumbbell) | 3 | 8–10 reps |
| 4 | Incline Cambered Bench Press | 3 | 6–8 reps |
| 5 | Overhead Press (Dumbbell) | 2 | 8–12 reps |
| 6 | One Arm Lateral Raise (Cable) | 3 | 12–15 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| 8 | Cable Crunch | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 3 | 15–20 reps |
| 2 | Wide Grip Lat Pulldown | 4 | 8–10 reps |
| Superset | |||
| 3A | Kelso Shrug | 3 | 8–10 reps |
| 3B | Chest Supported Row (Machine) | 3 | 10–12 reps |
| 4 | Single Arm Row (Cable) | 3 | 10–12 reps |
| 5 | Bayesian Curl | 3 | 8–12 reps |
| 6 | Rear Delt Fly (Cable) | 3 | 10–15 reps |
| 7 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 15–20 reps |
| 2 | Leg Curl | 3 | 15–20 reps |
| 3 | Romanian Deadlift (Barbell) | 4 | 8–12 reps |
| 4 | Hack Squat | 4 | 8–10 reps |
| 5 | Standing Calf Raise | 3 | 6–10 reps |
| 6 | Hip Thrust (Barbell) | 4 | 8–12 reps |
| 7 | Cable Crunch | 3 | 12–15 reps |
| 8 | Seated Calf Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 2 | Incline Chest Fly (Cable) | 3 | 10–15 reps |
| 3 | Incline Cambered Bench Press | 4 | 8–12 reps |
| 4 | Dip (Bodyweight) | 3 | 8–12 reps |
| 5 | Y Raise (Dumbbell) | 3 | 15–20 reps |
| 6 | Cable Crunch | 4 | 8–12 reps |
| 7 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 8 | Seated Calf Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 3 | 12–15 reps |
| 2 | Pull-Up (Bodyweight) | 3 | 8–15 reps |
| 3 | Pullover (Dumbbell) | 3 | 8–12 reps |
| 4 | T-Bar Row | 4 | 8–12 reps |
| 5 | Standing Calf Raise | 4 | 15–30 reps |
| 6 | Rear Delt Fly (Cable) | 3 | 12–15 reps |
| 7 | Chest Supported Row (Dumbbell) | 3 | 10–15 reps |
| 8 | Bayesian Curl | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 15–25 reps |
| 2 | Leg Curl | 3 | 15–25 reps |
| 3 | Hack Squat | 4 | 10–12 reps |
| 4 | Romanian Deadlift (Dumbbell) | 4 | 10–15 reps |
| 5 | Leg Press | 3 | 15–20 reps |
| 6 | Standing Calf Raise | 4 | 15–20 reps |
| 7 | Seated Calf Raise | 3 | 12–25 reps |
| 8 | Cable Crunch | 3 | 12–15 reps |
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, 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 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 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 7 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.
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.
Get started
