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ACTN3 Performance Athletes

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Top Set Titans is a Powerbuilding Program designed for intermediate to advanced lifters who want to build serious strength in the Squat, Bench Press, and Deadlift, while also adding muscle through targeted hypertrophy work. The program runs on a 5-day split and combines top sets, ascending sets, and back-off sets to progressively overload the main lifts, with accessory work focused on reinforcing weak points and driving muscle growth.

The program is split into three phases. Weeks 1–6 focus on base building, using ascending sets and moderate intensity to develop volume and solid technique. Weeks 7–13 ramp up the intensity and reduce volume, shifting the focus toward pure strength development. Weeks 14–17 enter a peaking phase, emphasizing top sets with lower volume to prepare for maximum output. The final week is a mock meet or competition-style testing phase for you to record your new records, complete with structured attempt selection to showcase your progress.

Disclaimer:
Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

Powerlifting

Top Sets / Back-Offs

Ascending Sets

Powerbuilding

Top Set Titans

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Top Set Titans 1# (SBD) 5 Days

Moderate-intensity top sets and higher back-off volume. Focuses on refining technique and work capacity.

Block 1 (Base-Building)

Intensification phase with increased loading (top sets +5% from Block 1) and slightly reduced volume. Designed to build toward peak strength.

Block 2 (Intensification)

Peaking block emphasizing heavy singles and low-volume back-offs. Prepares the lifter to express maximal strength.

Peaking Block (Competition Peaking / Deload / Meet Week)

Top Set Titans is a Powerbuilding Program designed for intermediate to advanced lifters who want to build serious strength in the Squat, Bench Press, and Deadlift, while also adding muscle through targeted hypertrophy work. The program runs on a 4-day split and combines top sets, ascending sets, and back-off sets to progressively overload the main lifts, with accessory work focused on reinforcing weak points and driving muscle growth.

The program is split into three phases. Weeks 1–6 focus on base building, using ascending sets and moderate intensity to develop volume and solid technique. Weeks 7–13 ramp up the intensity and reduce volume, shifting the focus toward pure strength development. Weeks 14–17 enter a peaking phase, emphasizing top sets with lower volume to prepare for maximum output. The final week is a mock meet or competition-style testing phase for you to record your new records, complete with structured warm-ups and attempt selection to showcase your progress.

Disclaimer:
Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Top Set Titans 1# (SBD) 4 Days

Top Set Titans is a Powerbuilding Program designed for intermediate to advanced lifters who want to build serious strength in the Squat, Bench Press, and Deadlift, while also adding muscle through targeted hypertrophy work. The program runs on a 3-day split and combines top sets, ascending sets, and back-off sets to progressively overload the main lifts, with accessory work focused on reinforcing weak points and driving muscle growth.

The program is split into three phases. Weeks 1–6 focus on base building, using ascending sets and moderate intensity to develop volume and solid technique. Weeks 7–13 ramp up the intensity and reduce volume, shifting the focus toward pure strength development. Weeks 14–17 enter a peaking phase, emphasizing top sets with lower volume to prepare for maximum output. The final week is a mock meet or competition-style testing phase for you to record your new records, complete with structured warm-ups and attempt selection to showcase your progress.

Disclaimer:
Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Top Set Titans 1# (SBD) 3 Days

Foundations of Strength Series: The Starting Block

What we do in the gym is what we can’t do on the field or court, and what we do on the field or court is what we can’t do in the gym.

The Starting Block: Foundations of Strength, focuses on laying the groundwork—building strength, skill, and confidence that translate directly to improved performance in sport and everyday life.

This progressive, technique-driven strength and conditioning program is designed to help you become confident performing fundamental in the gym strength movements. You’ll develop a rock-solid base through key movement patterns—squatting, hinging, pushing, pulling, and bracing—all while learning structured resistance training in a safe, effective way.

Ideal for beginners stepping into the gym for the first time, yet equally valuable for experienced lifters looking to reset, refine, and rebuild their foundation, The Starting Block is where lasting strength and athleticism begin.

Depending on your experience or strength level, feel free to swap exercises with suitable variations—for example, Swapping Box Squats instead for Back Squats or Front Squats.

Disclaimer:
Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

Foundations of Strength Series

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Foundations of Strength Series: 5 Days

Basic movements done well, repeatedly — building your foundation of strength.

The Starting Block

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Foundations of Strength Series: 3 Days

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Foundations of Strength Series: 4 Days

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Foundations of Strength Series: 2 Days

Top Set Titans is a Powerbuilding Program designed for intermediate to advanced lifters who want to build serious strength in the Squat, Bench Press, and Deadlift, while also adding muscle through targeted hypertrophy work. The program runs on a 2-day split and combines top sets, ascending sets, and back-off sets to progressively overload the main lifts, with accessory work focused on reinforcing weak points and driving muscle growth.

The program is split into three phases. Weeks 1–6 focus on base building, using ascending sets and moderate intensity to develop volume and solid technique. Weeks 7–13 ramp up the intensity and reduce volume, shifting the focus toward pure strength development. Weeks 14–17 enter a peaking phase, emphasizing top sets with lower volume to prepare for maximum output. The final week is a mock meet or competition-style testing phase for you to record your new records, complete with structured warm-ups and attempt selection to showcase your progress.

Disclaimer:
Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.