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Titan Recomp Protocol

by Avijit S.
2 athletes joined

Program Description

Unleash your inner powerhouse with the Titan Recomp Protocol, a 6-day, 1-week program designed for those ready to sculpt their physique through strength and muscle-building workouts. Each session lasts about 90 minutes and combines compound lifts with targeted exercises, ensuring you hit every muscle group effectively. With a focus on both strength and athleticism, this intermediate to advanced program will challenge you to push your limits and achieve a balanced recomp. Prepare to transform your training and build the body of a titan!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Strength, Athletics, Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Apr 04, 2026 07:19
  • Last Edited
    Apr 06, 2026 01:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
11%
Upper Back
9.6%
Biceps
7.7%
Abs
7.5%
Lats
7.3%
Hamstrings
7.2%
Quadriceps
6.6%
Chest
6.3%
Middle Delts
6.2%
Glutes
5.9%
Rear Delts
3.7%
Forearms
2.8%
Adductors
1.6%
Lower Back
1.4%
Calves
0.8%
Other
0.5%
Abductors
0.4%
Full-Body
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Dips Between Chairs
3
15 reps
RPE 9
6
Lat Pulldown
3
10 reps
RPE 8
7
Incline Walk
1
20 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Cable)
1
4
1
15 reps
15 reps
RPE 8
RPE 7
-
3
Rear Delt Fly (Cable)
4
15 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
4
10 reps
RPE 8
8
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
10
Hanging Leg Raise
4
15 reps
RPE 7
11
Cable Crunch
4
15 reps
RPE 7
12
Plank
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 6.5
3
Leg Press
3
10 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 8
6
Sprint
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
1B
Pull-Up (Bodyweight)
4
10 reps
RPE 7
2A
Chest Fly (Cable)
4
12 reps
RPE 7
2B
Seated Row (Cable)
4
12 reps
RPE 7
3A
Overhead Press (Machine)
4
12 reps
RPE 7
3B
Lat Pulldown
3
12 reps
RPE 7
4A
Push Up
3
AMRAP
RPE 8
4B
Straight Arm Pulldown
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 8
2
Lateral Raise (Cable)
4
12 reps
RPE 8
3
Face Pull
4
15 reps
RPE 7
4
Preacher Curl (Barbell)
4
12 reps
RPE 8
5
Bicep Curl (Cable)
3
15 reps
RPE 8
6
Bench Press (Close Grip)
4
8 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
8A
Hanging Leg Raise
2
15 reps
RPE 8
8B
Cable Crunch
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Walking Lunge
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
6
Seated Row (Cable)
3
15 reps
RPE 8
7
HIIT
1
10 mins
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
5
Dips Between Chairs
3 Sets
15 Reps
@9
6
Lat Pulldown
3 Sets
10 Reps
@8
7
Incline Walk
1 Set
20 mins
@9
Day 2
1
Overhead Press (Barbell)
4 Sets
8 Reps
@8
2
Lateral Raise (Cable)
1 Set
4 Sets
1 Set
15 Reps
15 Reps
@8
@7
-
3
Rear Delt Fly (Cable)
4 Sets
15 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Skull Crusher (Barbell)
4 Sets
10 Reps
@8
8
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
9
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
10
Hanging Leg Raise
4 Sets
15 Reps
@7
11
Cable Crunch
4 Sets
15 Reps
@7
12
Plank
3 Sets
1 mins
@7
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
@6.5
3
Leg Press
3 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@8
6
Sprint
1 Set
5 mins
@7
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@7
1B
Pull-Up (Bodyweight)
4 Sets
10 Reps
@7
2A
Chest Fly (Cable)
4 Sets
12 Reps
@7
2B
Seated Row (Cable)
4 Sets
12 Reps
@7
3A
Overhead Press (Machine)
4 Sets
12 Reps
@7
3B
Lat Pulldown
3 Sets
12 Reps
@7
4A
Push Up
3 Sets
AMRAP
@8
4B
Straight Arm Pulldown
3 Sets
AMRAP
@8
Day 5
1
Arnold Press
4 Sets
10 Reps
@8
2
Lateral Raise (Cable)
4 Sets
12 Reps
@8
3
Face Pull
4 Sets
15 Reps
@7
4
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
15 Reps
@8
6
Bench Press (Close Grip)
4 Sets
8 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
8A
Hanging Leg Raise
2 Sets
15 Reps
@8
8B
Cable Crunch
2 Sets
15 Reps
@8
Day 6
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Walking Lunge
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Leg Curl
3 Sets
15 Reps
@8
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
HIIT
1 Set
10 mins
@8