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Titan Strength Training Program Name___________________
<= /td>     Always stretch and w= arm up before you begin to lift!
1 Rep Max Supplementary L= ifts
Upper Body Lower Body Upper Body: Lower Body:
  Bench Press   Squat: 90 Degre= e Dumbell Work Lunges
  Arm Curl   Power/Hang Clea= n Calf Raises
  Incline Press   Jerk Press
  Lateral Pulldow= n   Leg Extension
  Tricep Extensio= n   Leg Curl
  Upright Row Dead Lift: Non-= max
=
= Week 1:  % 0.65 0.7 0.7 0.6 0.65 0.7
3 sets of 12 Day 1: 1st Set 2nd Set 3rd Set Day 2: 1st Set 2nd Set 3rd Set
B= ench Press 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
Arm Curl 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
I= ncline Press 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
L= at Pulldown 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
T= ricep Extension 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
U= pright Row 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
=
Squat 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
P= ower/Hang Clean 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
N= eck Machine X 12 X 12 X 12 Jerk Press 0 X 12 0 X 12 0 X 12
L= eg Extension 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
L= eg Curl (or Lunges) 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12 0 X 12
=
Week 2 % 0.7 0.75 0.75 0.65 0.7 0.75
3 sets of 10 Day 1: 1st Set 2nd Set 3rd Set Day 2: 1st Set 2nd Set 3rd Set
B= ench Press 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
Arm Curl 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
I= ncline Press 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
L= at Pulldown 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
T= ricep Extension 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
U= pright Row 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
=
Squat 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
P= ower/Hang Clean 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
N= eck Machine X 10 X 10 X 10 Jerk Press 0 X 10 0 X 10 0 X 10
L= eg Extension 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
L= eg Curl (or Lunges) 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
=
Week 3 % 0.75 0.8 0.85 0.7 0.75 0.8
3 sets of 8 Day 1: 1st Set 2nd Set 3rd Set Day 2: 1st Set 2nd Set 3rd Set
B= ench Press 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
Arm Curl 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
I= ncline Press 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
L= at Pulldown 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
T= ricep Extension 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
U= pright Row 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
=
Squat 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
P= ower/Hang Clean 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
N= eck Machine X 8 X 8 X 8 Jerk Press 0 X 8 0 X 8 0 X 8
L= eg Extension 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
L= eg Curl (or Lunges) 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
=
Week 4 % 0.7 0.75 0.8 0.85 0.9 0.95
Pyramid sets Day 1: 1st Set 2nd Set 3rd Set 4th Set 5th Set 6th Set
B= ench Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
Arm Curl 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
I= ncline Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= at Pulldown 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
T= ricep Extension 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
U= pright Row 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
=
Squat 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
P= ower/Hang Clean 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
N= eck Machine X 10 X 8 X 6 0 X 4 0 X 3 0 X 2
L= eg Extension 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= eg Curl (or Lunges) 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
=
% 0.65 0.7 0.75 0.8 0.85 0.9
<= /td> Day 2: 1st Set 2nd Set 3rd Set 4th Set 5th Set 6th Set
B= ench Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
Arm Curl 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
I= ncline Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= at Pulldown 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
T= ricep Extension 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
U= pright Row 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
=
Squat 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
P= ower/Hang Clean 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
J= erk Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= eg Extension 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= eg Curl (or Lunges) 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
=
Week 5: % 0.65 0.7 0.75 0.65 0.7 0.75
3 sets of 10 Day 1: 1st Set 2nd Set 3rd Set Day 2: 1st Set 2nd Set 3rd Set
B= ench Press 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
Arm Curl 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
I= ncline Press 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
L= at Pulldown 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
T= ricep Extension 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
U= pright Row 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
=
Squat 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
P= ower/Hang Clean 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
N= eck Machine X 10 X 10 X 10 Jerk Press 0 X 10 0 X 10 0 X 10
L= eg Extension 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
L= eg Curl (or Lunges) 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
=
Week 6: % 0.7 0.75 0.8 0.7 0.75 0.8
3 sets of 8 Day 1: 1st Set 2nd Set 3rd Set Day 2: 1st Set 2nd Set 3rd Set
B= ench Press 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
Arm Curl 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
I= ncline Press 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
L= at Pulldown 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
T= ricep Extension 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
U= pright Row 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
=
Squat 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
P= ower/Hang Clean 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
N= eck Machine X 8 X 8 X 8 Jerk Press 0 X 8 0 X 8 0 X 8
L= eg Extension 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
L= eg Curl (or Lunges) 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8 0 X 8
=
Week 7 % 0.8 0.85 0.9 0.75 0.8 0.85
3 sets of 6 Day 1: 1st Set 2nd Set 3rd Set Day 2: 1st Set 2nd Set 3rd Set
B= ench Press 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
Arm Curl 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
I= ncline Press 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
L= at Pulldown 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
T= ricep Extension 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
U= pright Row 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
=
Squat 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
P= ower/Hang Clean 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
N= eck Machine X 6 X 6 X 6 Jerk Press 0 X 6 0 X 6 0 X 6
L= eg Extension 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
L= eg Curl (or Lunges) 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6 0 X 6
=
Week 8 % 0.75 0.8 0.85 0.9 0.95 1
Pyramid sets Day 1: 1st Set 2nd Set 3rd Set 4th Set 5th Set 6th Set
B= ench Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
Arm Curl 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
I= ncline Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= at Pulldown 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
T= ricep Extension 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
U= pright Row 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
=
Squat 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
P= ower/Hang Clean 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
N= eck Machine X 10 X 8 X 6 X 4 X 3 X 2
L= eg Extension 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= eg Curl (or Lunges) 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
=
% 0.7 0.75 0.8 0.85 0.9 1
<= /td> Day 2: 1st Set 2nd Set 3rd Set 4th Set 5th Set 6th Set
B= ench Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
Arm Curl 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
I= ncline Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= at Pulldown 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
T= ricep Extension 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
U= pright Row 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
=
Squat 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
P= ower/Hang Clean 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
J= erk Press 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= eg Extension 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
L= eg Curl (or Lunges) 0 X 10 0 X 8 0 X 6 0 X 4 0 X 3 0 X 2
=
= Week 9:  % 0.75 0.8 0.8 0.7 0.75 0.75
3 sets of 10 Day 1: 1st Set 2nd Set 3rd Set Day 2: 1st Set 2nd Set 3rd Set
B= ench Press 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
Arm Curl 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
I= ncline Press 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
L= at Pulldown 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
T= ricep Extension 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
U= pright Row 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
=
Squat 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
P= ower/Hang Clean 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
N= eck Machine X 10 X 10 X 10 Jerk Press 0 X 10 0 X 10 0 X 10
L= eg Extension 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
L= eg Curl (or Lunges) 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10 0 X 10
=
Week 10: Remax