Titan - Workout Tracker & Log

TitanScript

Define workout programs with code · Full specification

vim mode

Open in Titan ->

StrongLifts 5x5

3 days per week, alternating A/B workouts

Simple and effective strength program for beginners

beginner

45 min12 weeks

Week 1Default

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Week 2Default

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Week 3Default

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Week 4Default

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Week 5Default

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Week 6Default

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Week 7Default

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Week 8Default

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Week 9Default

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Week 10Default

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Week 11Default

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Week 12Default

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Workout A

Squat (barbell)

x 5x 5x 5x 5x 5

Bench Press (barbell)

x 5x 5x 5x 5x 5

Bent Over Row (barbell)

x 5x 5x 5x 5x 5

Workout B

Squat (barbell)

x 5x 5x 5x 5x 5

Overhead / Shoulder Press (barbell)

x 5x 5x 5x 5x 5

Deadlift (barbell)

x 5

Reference

Full specification

Program structure

Program Name
  description: "..."
  levels: [beginner, intermediate]
  duration: 60
  repeat: N

# Phase Name (repeat: N)
## Week Name (repeat: N)
### Day Name
Exercise | 3x8 80%1RM | rest: 120 | progress: { ... }

Set specifications

3x83 sets of 8

3x8-12rep range

1x5+AMRAP (5 minimum)

3x8 225lbwith weight

5x5 80%1RM% of one-rep max

3x5 85%TM% of training max

3x8 @8RPErate of perceived exertion

Exercise properties

rest: 180rest timer (seconds)

notes: "..."notes shown during workout

superset: Asuperset group

Titan - Workout Tracker & Log

Privacy Policy Terms