Hybrid Titan Split

Program Name: Hybrid Titan Split

Program Description:

The Hybrid Titan Split is an advanced 5-day training program combining elements of the Arnold Split and Upper/Lower training. This hybrid approach ensures well-rounded development by emphasizing both aesthetics and strength while allowing sufficient recovery. The week is structured as follows:

Day 1: Shoulders & Arms (Arnold-style emphasis on delts and arms)

Day 2: Hamstring-Focused Leg Day (Strength & hypertrophy for posterior chain)

Day 3: Chest & Back (Arnold-style push-pull for balanced upper-body development)

Day 4: Rest

Day 5: Quad-Focused Leg Day (Quad-dominant with strength & hypertrophy)

Day 6: Upper Body (Strength-focused pressing and pulling movements)

Day 7: Rest
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This program is designed for intermediate to advanced lifters looking to maximize muscle growth and strength by utilizing Dynamic Double Progression.

What is Dynamic Double Progression?

Dynamic Double Progression is a progression model that adjusts both load (weight) and repetitions within a prescribed rep range. Instead of increasing weight every session, you first focus on increasing reps within the given range. Once you hit the top of the range for all sets with proper form, you then increase the weight and start over at the lower end of the rep range.

Example:

Target rep range: 6-10 reps

Week 1: 3 sets of 6, 7, 6 reps @ 100 lbs

Week 2: 3 sets of 7, 8, 7 reps @ 100 lbs

Week 3: 3 sets of 9, 10, 9 reps @ 100 lbs

Week 4: Increase weight to 105 lbs, perform 6, 7, 6 reps

Repeat the cycle


This ensures progressive overload while managing fatigue, making it ideal for intermediates and advanced trainees who require more refined progression strategies.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Reverse Pec Deck

Seated Military Press (Smith Machine)

Seated Lateral Raise (Dumbbell)

Shoulders & Arms

Stiff Leg Deadlift

Leg Extension

Leg Press (45 Degrees)

Belt Squat

Legs (Hamstring)

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Incline Fly Press (Dumbbell)

Lat Pulldown (Single Arm)

Underhand Lat Pulldown

Chest Supported Row (Dumbbell)

Seated Row (Cable)

Chest & Back

Squat (Smith Machine)

Leg Curl

Calf Raise (Leg Press)

Cable Crunch

Legs

Chest Fly (Machine)

Bench Press (Paused)

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Upper 

Rear Delt Row

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