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BUILDING THE TITAN

by Peter Davis
3 athletes joined

Program Description

Get jacked - pure hypertrophy. You need to aim to up as many reps or weight every session. This is about pushing yourself to the limit.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 24, 2024 02:06
  • Last Edited
    Jun 18, 2025 12:03

Summary

Unleash your inner strength with "BUILDING THE TITAN," an 8-week program designed for serious lifters looking to sculpt a powerful physique. Committing just three days a week, you'll focus on compound movements and targeted exercises that promote muscle growth and enhance overall strength. Each session is structured to progressively challenge you, with specific lifts like the bench press and pull-ups, ensuring you build both size and definition. Get ready to transform your upper body and arms while mastering techniques that will elevate your training to new heights!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Dip (Weighted)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Lateral Raise (Cable)
3
15 reps
RPE 9.5
4
Seated Row (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
2
Bicep Curl (Cable)
3
10 reps
RPE 9.5
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
Chin-Up (Weighted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
2
Bicep Curl (Cable)
3
10 reps
RPE 9.5
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
Chin-Up (Weighted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
2
Bicep Curl (Cable)
3
10 reps
RPE 9.5
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
Chin-Up (Weighted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
2
Bicep Curl (Cable)
3
10 reps
RPE 9.5
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
Chin-Up (Weighted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
2
Bicep Curl (Cable)
3
10 reps
RPE 9.5
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
Chin-Up (Weighted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
2
Bicep Curl (Cable)
3
10 reps
RPE 9.5
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
Chin-Up (Weighted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
2
Bicep Curl (Cable)
3
10 reps
RPE 9.5
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
Chin-Up (Weighted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10 reps
RPE 9.5
2
Bicep Curl (Cable)
3
10 reps
RPE 9.5
3
Dip (Bodyweight)
3
10 reps
RPE 9
4
Chin-Up (Weighted)
3
8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Dumbbell Row
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
4
Dip (Weighted)
3 Sets
10 Reps
@8.5
Day 2
1
Wide Grip Pull-Up
3 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
4
Seated Row (Cable)
3 Sets
10 Reps
@9
Day 3
1
Skull Crusher (Barbell)
3 Sets
10 Reps
@9.5
2
Bicep Curl (Cable)
3 Sets
10 Reps
@9.5
3
Dip (Bodyweight)
3 Sets
10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
8 Reps
@9