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Titan UL: 3-Day Version

Titan UL is a 3-day upper/lower body split workout program for intermediates. It alternates between an upper body workout (Workout A) and a lower body workout (Workout B) each session. Workout A focuses on exercises like incline bench press, pull-ups, and dumbbell presses. Workout B focuses on lower body exercises like squats, Romanian deadlifts, and calf raises. The program provides exercise instructions, sets/reps, rest times, and a sample 3-week scheduling template for the upper/lower split. Dynamic warm-up drills and warm-up sets are recommended before each workout.

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Krish
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2K views4 pages

Titan UL: 3-Day Version

Titan UL is a 3-day upper/lower body split workout program for intermediates. It alternates between an upper body workout (Workout A) and a lower body workout (Workout B) each session. Workout A focuses on exercises like incline bench press, pull-ups, and dumbbell presses. Workout B focuses on lower body exercises like squats, Romanian deadlifts, and calf raises. The program provides exercise instructions, sets/reps, rest times, and a sample 3-week scheduling template for the upper/lower split. Dynamic warm-up drills and warm-up sets are recommended before each workout.

Uploaded by

Krish
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Titan UL3-Day Version

Titan UL is a 3-day upper/lower split where you alternate between upper and lower days each workout.
For intermediates.

Workout A (Upper)
Exercise Sets x Reps Rest Time Training Style
Incline bench
press (dumbbell or 4 x 6-8 2 min Straight Set
barbell)
Weighted pull-ups 4 x 6-8 2 min Straight Set
Flat dumbbell bench
2 x 8-10 1.5 min Straight Set
press

Cable row 2 x 8-10 1.5 min Straight Set

Dumbbell lateral 15 reps on first set


15 seconds Rest Pause
raises (5 total sets)
Rope face pulls 2 x 10-12 1 min Straight Set
Cable curls 2 x 10-12 1 min Straight Set
Triceps pushdown 2 x 10-12 1 min Straight Set

Workout B (Lower)
Exercise Sets x Reps Rest Time Training Style
Squat variation 4 x 6-8 2 min Straight Set
Romanian deadlift
(Dumbbell or 4 x 6-8 2 min Straight Set
barbell)
Leg curl 3 x 8-10 1 min Straight Set
Leg extension 3 x 8-10 1 min Straight Set
Calf raises 4 x 10-12 1 min Straight Set
Cable crunches 3 x 10-12 1 min Straight Set

Superhero X12 | Titan UL (3 day)


Warm-up
There is a 2-stage warm-up before each workout.

Stage 1: Dynamic Mobility Drills

Upper body mobility


Do the following before the start of any workout that contains an upper body
compound exercise (e.g. bench press variations, row variations, overhead presses)

ARM CIRCLES: 10-15 reps x 2-3 sets

SIDE-TO-SIDE ARM SWINGS: 10-15 reps x 2-3 sets

WALL SLIDES: 10-15 reps x 1-2 sets

Lower body mobility


Do the following if before the start of any workout that contains a lower body
compound exercise (e.g. squat, deadlift, leg press, lunge).

FRONT TO BACK LEG SWINGS: 10-15 reps per leg x 2-3 sets

SIDE TO SIDE LEG SWINGS: 10-15 reps per leg x 2-3 sets

SUMO SQUAT MOBILITY DRILL: 5-10 reps x 1-2 sets

ELBOW TO INSTEP ROTATION: 5-10 reps per side x 1-2 sets //optional
but highly recommended

COSSACK SQUATS: 5-10 reps per leg x 1-2 sets //optional but highly
recommended

Superhero X12 | Titan UL (3 day)


Stage 2: Warm-up sets

Perform 3-4 warm-up sets before each major lift.

Scheduling
Workouts for Titan UL (3 Days) need to be done on an alternating AB schedule
with at least one day of rest in between each workout.

For example, the first 3 weeks of your training might look like this:

Week 1: Mon (A), Wed (B), Fri (A)

Week 2: Mon (B), Wed (A), Fri (B)

Week 3: Mon (A), Wed (B), Fri (A)

Progressing on straight sets


Increase the weight by the smallest possible increment once you are able to
do all the sets in the prescribed rep range.

Progressing on reverse pyramid sets


Increase the weight by the smallest possible increment once on your top
set (your first set) ONLY when you’re able to do all 3 sets for the prescribed
number of reps.

Rest times
Rest times indicate amount of rest after each set. Please try not to go over the
designated amount.

Superhero X12 | Titan UL (3 day)


Random shit

BARBELL OR DUMBBELL?
This means you need to pick one. This is 100% personal preference. FYI,
dumbbells tend to be safer on pushing movements.

SQUAT VARIATION.
Pick either barbell back squat, front squat, or Bulgarian split squats. If you can’t
do any of those, try leg press, hack squats, or goblet squats.

If you are having trouble with any of this, be sure to email me at [email protected]
and I’ll help you out the best I can.

Superhero X12 | Titan UL (3 day)

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