Plan Details
Titanium Takedown
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Specialist Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 157 |
| Total Workouts | 32 |
| Equipment Required | Barbell, Rope, Body weight, Cable, Dumbbell, Band, EZ Barbell, Leverage machine, Sled machine, Smith machine, Weighted, Suspension, Medicine Ball, Roll, Kettlebell |
Fitness Plan Description
Take down your fitness goals with this hardcore strength training regimen, designed to make you unbreakable.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band one arm twisting chest press | 4 | 12 reps | 60 sec |
| Lever Parallel Chest Press | 3 | 12 reps | 60 sec |
| Lever Pec Deck Fly | 3 | 12 reps | 60 sec |
| Cable Standing Chest Press | 4 | 10 reps | 60 sec |
| Suspension Chest Dip | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Medicine Ball Rotational Throw | 3 | 10 reps | 60 sec |
| Medicine Ball Supine Chest Throw | 3 | 10 reps | 60 sec |
| StrongMan Weight for Height | 3 | 6 reps | 90 sec |
| StrongMan Dumbbell One Arm Clean and Jerk | 3 | 6 reps | 90 sec |
| StrongMan Apollon's Axle | 3 | 6 reps | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat Jump Step Rear Lunge | 3 | 12 reps | 60 sec |
| Squat mobility Complex | 3 | 10 reps | 60 sec |
| Dumbbell Supported Squat | 3 | 12 reps | 60 sec |
| Barbell Walk Calves Activation | 3 | 15 reps | 60 sec |
| Kettlebell Goblet Squat Mobility | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Standing Hand Squeeze | 4 | 12 reps | 60 sec |
| Wrist Roller | 4 | 10 reps | 90 sec |
| Plate Pinch | 4 | 8 reps | 90 sec |
| Band reverse wrist curl | 4 | 12 reps | 60 sec |
| Barbell Palms Up Wrist Curl Over A Bench | 4 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Rear Delt Raise shoulder | 4 | 12 reps | 90 sec |
| Cable Side Lying Lateral Raise | 3 | 15 reps | 60 sec |
| Kettlebell Kneeling One Arm Bottoms Up Press | 3 | 12 reps | 60 sec |
| Kettlebell Kneeling One Arm Shoulder Press | 3 | 12 reps | 60 sec |
| Kettlebell Half Kneeling Shoulder Press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Butt Kicks | 4 | 15 reps | 30 sec |
| Band push-up | 4 | 12 reps | 60 sec |
| Jack Step | 4 | 12 reps | 30 sec |
| Rocket Jump | 4 | 12 reps | 60 sec |
| Stationary Bike Walk | 4 | 3 min | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Single Leg Squat | 4 | 8 reps | 90 sec |
| Dumbbell Squat | 4 | 10 reps | 90 sec |
| Dumbbell Step-up | 3 | 12 reps | 60 sec |
| Dumbbell Stiff Leg Deadlift | 3 | 12 reps | 60 sec |
| Flutter Kicks | 3 | 20 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Seated Chest Press | 4 | 8 reps | 60 sec |
| Lever Incline Chest Press (plate loaded) | 4 | 8 reps | 60 sec |
| Roll Seated Shoulder Flexion Depressor Retractor | 3 | 10 reps | 60 sec |
| Cable Low Fly | 3 | 10 reps | 60 sec |
| Dumbbell Bench Press | 4 | 8 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift back view | 4 | 8 reps | 90 sec |
| Band assisted pull-up | 3 | 10 reps | 60 sec |
| Band close-grip Pulldown | 3 | 12 reps | 60 sec |
| Band kneeling one arm Pulldown | 3 | 8 reps | 90 sec |
| Band one arm Standing Low Row | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walk (high knees) | 3 | 30 reps | 60 sec |
| Walking on Stepmill | 3 | 20 reps | 60 sec |
| Elliptical Machine Walk | 3 | 20 reps | 60 sec |
| Elliptical Machine Skiing | 3 | 15 reps | 60 sec |
| Walking on Treadmill | 3 | 1 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight Side Lying Biceps Curl | 4 | 12 reps | 60 sec |
| Biceps Leg Concentration Curl | 4 | 12 reps | 60 sec |
| Bodyweight Kneeling Triceps Extension | 4 | 12 reps | 60 sec |
| Weighted Three Bench Dips | 4 | 10 reps | 60 sec |
| Weighted Tricep Dips | 4 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Wide Grip Pull Up | 4 | 8 reps | 90 sec |
| Wide Grip Rear Pull Up | 3 | 10 reps | 60 sec |
| Barbell Bent Over Wide Alternating Row Plus | 3 | 10 reps | 60 sec |
| Smith Single Arm Bent-Over Row | 3 | 10 reps | 60 sec |
| Cable one arm twisting seated row | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sled Closer Hack Squat | 4 | 8 reps | 90 sec |
| Sled Lying Squat | 3 | 12 reps | 60 sec |
| Smith Chair Squat | 3 | 10 reps | 60 sec |
| Smith Leg Press | 3 | 12 reps | 60 sec |
| Sit (wall) | 3 | 15 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High knees butt kicks | 3 | 30 reps | 60 sec |
| Single Leg Platform Slide | 3 | 12 reps | 60 sec |
| Jump Rope | 3 | 20 reps | 60 sec |
| Ski Ergometer | 3 | 3 min | 60 sec |
| Run on Treadmill | 3 | 3 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Donkey Calf Raise | 4 | 15 reps | 90 sec |
| Dumbbell Seated One Leg Calf Raise | 3 | 12 reps | 60 sec |
| Barbell Standing Rocking Leg Calf Raise | 3 | 12 reps | 60 sec |
| Dumbbell Single Leg Calf Raise | 3 | 15 reps | 60 sec |
| Barbell Standing Leg Calf Raise | 4 | 10 reps | 90 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Front Shoulder Raise | 3 | 12 reps | 60 sec |
| Cable Lateral Raise | 3 | 12 reps | 60 sec |
| Cable One Arm Lateral Raise | 3 | 12 reps | 60 sec |
| Cable Rear Delt Row (stirrups) | 3 | 12 reps | 60 sec |
| Cable Shoulder Press | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Wide-grip Upright Row | 4 | 10 reps | 60 sec |
| Cable Forward Raise | 4 | 10 reps | 60 sec |
| Cable Front Raise | 4 | 10 reps | 60 sec |
| Barbell Upright Row (version 2) | 4 | 10 reps | 60 sec |
| Barbell Upright Row | 4 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Seated Calf Raise | 4 | 12 reps | 60 sec |
| Barbell Stiff Leg Good Morning | 4 | 10 reps | 60 sec |
| Cable Crossover Variation | 4 | 12 reps | 60 sec |
| Dumbbell Standing Kickback | 4 | 15 reps | 60 sec |
| EZ Barbell Curl | 4 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Standing Toe Up Calf Stretch | 3 | 30 sec | 60 sec |
| Tibial Flexion Stretch On Wall Bar | 3 | 30 sec | 60 sec |
| Standing Shin Stretch | 3 | 30 sec | 60 sec |
| Raised Foot Shin Stretch | 3 | 30 sec | 60 sec |
| Crouching Heel Back Calf Stretch | 3 | 30 sec | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Incline Shoulder Raises | 3 | 12 reps | 60 sec |
| Superman Push-up | 4 | 10 reps | 60 sec |
| Weighted Svend Press | 3 | 12 reps | 60 sec |
| Band high fly | 3 | 12 reps | 60 sec |
| Band standing incline chest press | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspension Abduction Lunge | 3 | 12 reps | 60 sec |
| Dumbbell forward leaning lunge | 3 | 10 reps | 60 sec |
| Barbell Bench Squat | 3 | 12 reps | 60 sec |
| Hamstrings Lying Stretch | 3 | 15 reps | 60 sec |
| Lever Seated Squat | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Battling Ropes | 3 | 30 sec | 60 sec |
| Flutter Kicks | 3 | 20 reps | 30 sec |
| Walk (high knees) | 3 | 1 min | 60 sec |
| Briskly Walking | 1 | 3 min | 60 sec |
| Swimming | 1 | 3 min | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Triceps Dip (plate loaded) | 4 | 8 reps | 90 sec |
| Lever Preacher Curl (plate loaded) | 4 | 8 reps | 90 sec |
| EZ Barbell Decline Triceps Extension | 4 | 8 reps | 90 sec |
| Barbell Reverse Close-grip Bench Press | 4 | 8 reps | 90 sec |
| Dumbbell Seated Triceps Extension | 4 | 8 reps | 90 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspended Push-Up | 4 | 12 reps | 60 sec |
| Band low fly | 4 | 12 reps | 60 sec |
| Band middle fly | 4 | 12 reps | 60 sec |
| Band standing chest press | 4 | 12 reps | 60 sec |
| Smith Reverse-grip Press | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Incline Hammer Chest Press | 3 | 12 reps | 60 sec |
| Cable twisting standing one arm chest press | 3 | 10 reps | 60 sec |
| Dumbbell Incline reverse-grip 30 degrees bench press | 4 | 10 reps | 60 sec |
| Barbell Decline Pullover | 3 | 12 reps | 60 sec |
| Barbell Reverse Grip Decline Bench Press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Front Shoulder Raise | 3 | 12 reps | 60 sec |
| Cable Lying Close-grip Curl | 3 | 12 reps | 60 sec |
| Cable Rear Pulldown | 3 | 12 reps | 60 sec |
| Dumbbell Cuban Press | 3 | 10 reps | 60 sec |
| Barbell Wrist Curl | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell One arm Wrist Curl Forearm | 3 | 12 reps | 60 sec |
| Dumbbell Over Bench One Arm Wrist Curl | 3 | 12 reps | 60 sec |
| Cable Standing Reverse Grip Curl (Straight bar) | 3 | 12 reps | 60 sec |
| Handspring Wrist Curl | 3 | 12 reps | 60 sec |
| Barbell Reverse Wrist Curl | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Seated Alternating Shoulder | 4 | 10 reps | 90 sec |
| Kettlebell Strict Press | 3 | 12 reps | 60 sec |
| Kettlebell Slingshot | 3 | 15 reps | 60 sec |
| Standing Y-raise | 3 | 12 reps | 60 sec |
| Dumbbell Rear Delt Raise | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspension Bent knee Inverted Row | 4 | 8 reps | 90 sec |
| Suspension Hyperextension | 3 | 10 reps | 60 sec |
| Suspension Inverted Row | 3 | 12 reps | 60 sec |
| Suspension Power Pull | 3 | 8 reps | 90 sec |
| Suspension Pull Through | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Lying extension | 3 | 10 reps | 60 sec |
| Barbell Standing Reverse Grip Curl | 3 | 12 reps | 60 sec |
| Cable Alternating Shoulder Press | 3 | 12 reps | 60 sec |
| Cable Hip Adduction | 3 | 15 reps | 60 sec |
| Cable One Arm Lateral Bent-over | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High Knee Step-up | 3 | 12 reps | 60 sec |
| Lateral Step-up | 3 | 10 reps | 60 sec |
| Lever Reverse Hyperextension (plate loaded) | 3 | 15 reps | 60 sec |
| Lunge | 4 | 10 reps | 90 sec |
| Hip Extension Stretch | 2 | 30 sec | 30 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band straight back stiff leg deadlift | 3 | 10 reps | 60 sec |
| Lever Standing Hip Extension | 3 | 12 reps | 60 sec |
| Lever Side Hip Abduction | 3 | 12 reps | 60 sec |
| Lever Standing Leg Raise | 3 | 12 reps | 60 sec |
| Lever Standing Rear Kick | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
2 days ago
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3 days ago
Took the words right out of my mouth!
3 days ago
Beautiful combination of colors!
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.