The Titan Strength Regime

12-Week Hypertrophy to Strength Program

Beginner12 weeks4x / week

A four-day split designed to build muscle and develop strength over 12 weeks. Sessions are structured to progress from hypertrophy-focused volume into strength-focused intensity across the program duration.

BarbellDumbbellsCable MachineMachinesPull-Up Bar

Phase 1 — Weekly Training Block— 12 weeks

Goal

Build lean muscle and develop foundational strength through a structured four-day split covering chest, back, shoulders, core, lower body and arms.

Coach Notes

Complete a general warm-up before every session: 5 minutes light cardio, dynamic mobility, and 2–3 progressive warm-up sets for the first compound exercise. All working sets are at RPE 7/10 with 60–90 seconds rest unless otherwise noted. Progress load when all prescribed reps are achieved with good technique.

Follow the four-day split each week. Rest or perform light activity on remaining days. Track weights and reps every session.

Warm-up: Incline treadmill walk or light cardio 5 min. Band pull-aparts 2 × 15. Progressive warm-up sets on the first pressing exercise.

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Dumbbell Chest Press

Compound

ChestShouldersTriceps

Sets

Reps

Rest

60–90 sec

RPE 7

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Lat Pulldown

Compound

LatsBiceps

Sets

Reps

Rest

60–90 sec

RPE 7

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Incline Barbell Chest Press

Compound

Upper ChestShouldersTriceps

Sets

Reps

Rest

60–90 sec

RPE 7

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Cable Seated Row

Compound

Mid BackBiceps

Sets

Reps

Rest

60–90 sec

RPE 7

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Chest Machine Press

Compound

ChestTriceps

Sets

Reps

Rest

60–90 sec

RPE 7

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Cable Face Pull

Isolation

Rear DeltsRotator Cuff

Sets

Reps

Rest

60–90 sec

RPE 7

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Chest Fly Machine

Isolation

Chest

Sets

Reps

Rest

60–90 sec

RPE 7

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Dumbbell Reverse Fly

Isolation

Rear DeltsUpper Back

Sets

Reps

Rest

60–90 sec

RPE 7

Weekly Training Schedule

Day	Training
Day 1	Chest and Back
Day 2	Shoulders and Core
Day 3	Lower Body
Day 4	Arms
Remaining days	Rest or light activity

The four sessions can be arranged on any days of the week. Avoid scheduling more than two consecutive training days without a rest day. A Monday–Tuesday–Thursday–Friday schedule works well for most people.

Training Intensity Guide

Rate of Perceived Exertion (RPE)

RPE 6Approximately four repetitions left in reserve — used when learning new exercises or returning from a break

RPE 7Approximately three repetitions left in reserve — standard working set intensity for all sessions

RPE 8Approximately two repetitions left in reserve — strength-phase intensity in later weeks

RPE 9Approximately one repetition left in reserve — reserved for final sets in strength blocks only

RPE 10Maximum effort — not used in this program

Tempo

All exercises: 2–3 second controlled eccentric (lowering) phase
Press and row movements: lower under control, press or pull with intent
Arm exercises: slow eccentric to maximise time under tension — do not rush the lowering phase
Core exercises: controlled throughout — maintain tension without holding the breath

Rest Periods

All compound exercises: 60–90 seconds unless otherwise noted
Isolation exercises: 60–75 seconds
Core exercises: 45–60 seconds
Calf raises: 60 seconds
Ab Pull-Ups (50 total reps): rest as required between sets

Four-Week Progression Plan

Week 1Weeks 1–4: Hypertrophy Foundation— Volume-based muscle building at RPE 7

All working sets: RPE 7 — finish each set with approximately three repetitions in reserve
Use a weight that allows all prescribed repetitions with clean technique
Record every exercise, weight and set from session one
Focus on controlling the eccentric phase on all exercises
Do not increase weight until all prescribed reps are completed with good technique

Week 5Weeks 5–8: Progressive Loading— Systematic weight increases, building towards strength-phase intensity

Apply the double-progression method: increase reps before increasing weight
Increase load by the smallest available increment when all sets reach the top of the rep range
Begin transitioning primary compound exercises toward lower rep ranges (6–8 reps)
Maintain RPE 7–8 on all working sets
Accessory and isolation exercises remain in the hypertrophy rep range (10–15 reps)

Week 9Weeks 9–12: Strength Phase— Lower rep ranges, heavier loads and strength expression

Primary compound exercises (chest press, rows, shoulder press, split squat, RDL): move to 5–8 rep range
RPE 7–9 on primary compounds depending on the exercise and week
Isolation exercises remain at RPE 7–8 in the 10–12 rep range
Record strength improvements week by week
Week 12: attempt controlled rep personal bests on all primary compound lifts

Optional Cardio and Daily Activity

Throughout the program

1–2 optional sessions per week — 20–30 minutes

Incline treadmill walk, stationary bike, elliptical or outdoor walk

RPE: 3–4 (easy to moderate, fully conversational)

Schedule on rest days or after upper-body-dominant sessions. Avoid intense cardio before Day 3 (Lower Body) or any session where leg strength is required.

Target 7,000–10,000 steps per day. Daily walking supports recovery and cardiovascular health without adding significant training stress.

Training Rules and Progression

Progressive Overload Method

Use the double-progression method for all exercises with a repetition range.
Select a starting weight that allows all prescribed reps at RPE 7 with clean technique.
Increase reps within the prescribed range each session before adding weight.
When all sets reach the top of the range at RPE 7, add the smallest available increment.
Return to the bottom of the rep range with the new weight and build back up.
Typical increments — barbell compound exercises: 2.5 kg; dumbbell exercises: 2 kg; cable and machine exercises: one stack increment.
In the strength phase (Weeks 9–12), prioritise load increases on primary compound exercises when the target rep range is achieved with RPE 7–8.

General Training Rules

Complete the general warm-up before every session: 5 minutes light cardio, dynamic mobility and 2–3 progressive warm-up sets.
All working sets are at RPE 7 unless stated otherwise.
Rest 60–90 seconds between all sets unless a different rest period is specified.
Progress load only when all prescribed reps are completed with good technique and consistent RPE.
Do not skip sessions — if one is missed, complete it on the next available day.
Track weights and reps every session — progression cannot be managed without records.
Stop any exercise immediately if sharp or worsening joint pain occurs.

Exercise Substitutions

Program Exercise	Alternative
Dumbbell Chest Press	Machine Chest Press or Barbell Bench Press
Lat Pulldown	Assisted Pull-Up or Resistance-Band Pull-Up
Incline Barbell Chest Press	Incline Dumbbell Press or Smith Machine Incline Press
Cable Seated Row	Chest-Supported Dumbbell Row or Machine Row
Arnold Press	Seated Dumbbell Shoulder Press or Machine Shoulder Press
Overhead Barbell Military Press	Seated Dumbbell Overhead Press or Machine Shoulder Press
Bulgarian Split Squat	Reverse Lunge, Step-Up or Leg Press
Romanian Deadlift	Dumbbell RDL, Cable Pull-Through or Leg Curl
Goblet Squat	Leg Press, Hack Squat or Box Squat
Tricep Dips	Assisted Dip, Machine Triceps Press or Push-Up
Preacher Curl	Incline Dumbbell Curl or Cable Curl
Hanging Leg Raise	Captain's Chair Knee Raise or Lying Bent-Knee Raise

Program Completion Targets

Completed at least 44 of the 48 scheduled sessions across 12 weeks
Demonstrated strength improvement on the primary compound exercises by Week 12
Successfully transitioned from hypertrophy rep ranges to strength rep ranges on main lifts
Recorded starting and finishing numbers on Chest Press, Shoulder Press, Split Squat and RDL
Established a consistent four-day training habit across the full 12 weeks
Improved arm, shoulder and back development through consistent volume and progressive loading