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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
    Oct 20, 2025 04:12
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.2%
Glutes
10.9%
Upper Back
10.7%
Quadriceps
8.9%
Abs
8.6%
Triceps
8.3%
Chest
8.1%
Front Delts
7.3%
Lats
7.1%
Middle Delts
5.8%
Biceps
4.7%
Lower Back
3.7%
Forearms
2.9%
Abductors
0.6%
Adductors
0.6%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-