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Operation Titanforge: The Bear Mode Blueprint.

by Rocco M.
1 athletes joined

Program Description

**Operation Titanforge: The Bear Mode Blueprint** is an 8-week powerbuilding program designed to sculpt strength and muscle mass with a focus on posterior-chain dominance and glute hypertrophy, all while minimizing knee stress. This comprehensive plan includes 24 training days, blending compound lifts and targeted exercises to maximize your gains. Whether you're a beginner, novice or intermediate gym bro you'll benefit from structured workouts that build foundational strength and enhance overall body composition. Get ready to forge your best physique!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2025 03:35
  • Last Edited
    Nov 24, 2025 12:07

Summary

Unlock your strength potential with **Operation Titanforge: The Bear Mode Blueprint**. This 8-week program is designed for dedicated lifters, focusing on power and hypertrophy with a posterior-chain emphasis. Train three times a week with a mix of machine and free-weight exercises, including the Leg Press, Romanian Deadlift, and Incline Bench Press, to sculpt your physique without stressing your knees. Get ready to forge a stronger, more resilient body and embrace the challenge!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Hamstrings
11%
Glutes
10.7%
Quadriceps
8.8%
Abs
8.4%
Triceps
8.1%
Chest
8%
Front Delts
7.2%
Lats
7%
Middle Delts
6%
Biceps
4.6%
Lower Back
3.7%
Forearms
3.6%
Abductors
0.6%
Adductors
0.6%
Rear Delts
0.5%
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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
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Shrug (Barbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
15 reps
-
6B
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Shrug (Barbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
15 reps
-
6B
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Shrug (Barbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
15 reps
-
6B
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Shrug (Barbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
15 reps
-
6B
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Shrug (Barbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
15 reps
-
6B
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Shrug (Barbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
15 reps
-
6B
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Shrug (Barbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
15 reps
-
6B
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Lat Pulldown
4
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Single Arm Iso Row
3
10 reps
-
5
Shrug (Barbell)
3
15 reps
-
6A
Bicep Curl (Barbell)
3
15 reps
-
6B
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Leg Raise (Captain's Chair)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
-
2
Romanian Deadlift (Dumbbell)
4
10 reps
-
3
Hip Thrust (Machine)
4
15 reps
-
4A
Leg Extension
3
15 reps
-
4B
Leg Curl
3
15 reps
-
5
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Landmine Press
3
12 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Farmer's Walk (Weighted)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Landmine Press
3
12 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Farmer's Walk (Weighted)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Landmine Press
3
12 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Farmer's Walk (Weighted)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Landmine Press
3
12 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Farmer's Walk (Weighted)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Landmine Press
3
12 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Farmer's Walk (Weighted)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Landmine Press
3
12 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Farmer's Walk (Weighted)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Landmine Press
3
12 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Farmer's Walk (Weighted)
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Landmine Press
3
12 reps
-
5
Hip Thrust (Machine)
3
20 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Farmer's Walk (Weighted)
3
30 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Leg Press (45 Degrees)
4 Sets
12 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
3
Hip Thrust (Machine)
4 Sets
15 Reps
-
4A
Leg Extension
3 Sets
15 Reps
-
4B
Leg Curl
3 Sets
15 Reps
-
5
Plank
3 Sets
1 mins
-
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Single Arm Iso Row
3 Sets
10 Reps
-
5
Shrug (Barbell)
3 Sets
15 Reps
-
6A
Bicep Curl (Barbell)
3 Sets
15 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
15 Reps
-
Day 3
1
Zercher Squat (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
10 Reps
-
4
Landmine Press
3 Sets
12 Reps
-
5
Hip Thrust (Machine)
3 Sets
20 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Farmer's Walk (Weighted)
3 Sets
30 Reps
-