Titan Phase 1 is a 4 week functional strength & conditioning program that can be done from home with minimal equipment. It will increase your muscular endurance, cardiovascular endurance and overall athleticism. It’s a 5 day split program made for individuals who want a time efficient and effective workout. The split looks like this; Day 1: Upper body Day 2: Lower body Recommended Rest Day Day 3: Upper body Day 4: Lower body Recommended Rest Day Day 5: Full body conditioning Recommended Rest day Repeat. In phase 1 we draw our focus on increasing work capacity (more work in less time). We do this by incorporating supersets into the workout. In this phase we will be super setting opposing muscle groups which will promote muscle symmetry, and create overall balance and proportion for each muscle group. As it would be more ideal to have a wide selection of dumbbells to use, the bare minimum for this program would be 2 light dumbbells and 2 heavy dumbbells. Selecting your weight options: Pair 1 of dumbbells should be a heavier weight that you can comfortably press overhead for 14 reps Pair 2 of dumbbells should be a lighter weight that you can comfortably reverse fly for 14 reps Suggested weight options: Beginner Men: 20LBS & 10LBS Beginner Women: 15LBS & 5LBS Intermediate Men: 30LBS & 15LBS Intermediate Women: 20LBS & 12.5LBS Advanced Men: 40LBS & 20LBS Advanced Women: 25LBS & 15LBS Titan Men: 50LBS & 25LBS Titan Woman: 30LBS & 17.5LBS Additionally an adjustable bench will be needed for this program.