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ACTN3 Performance Athletes

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.

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Top Set Titans 1# (SBD) 2 Days

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 7-week, high-volume bench specialization block, training 2 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across four weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through repetition, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

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. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

Plateau Breaker

Bench Press

Version 1#

High Volume

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Plateau Breaker - Bench Press Edition (2 Days)

A 7-week, high-volume bench specialization block designed to break plateaus, rebuild momentum, and set you up for your next PR.

Plateau Breakers: Bench Press Edition Version 1# (2 Days)

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 3 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across four weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through repetition, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

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. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (3 Days)

A 4-week, high-volume bench specialization block designed to break plateaus, rebuild momentum, and set you up for your next PR.

Plateau Breakers: Bench Press Edition Version 1# (3 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 6 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 4 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to six purposeful training days, load the bar, and earn your next bench PR—this is your block.

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. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD Version) (6 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (6 Days)

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 4 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across four weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through repetition, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

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. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (4 Days)

Plateau Breakers: Bench Press Edition Version 1# (4 Days)

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Plateau Breaker - Bench Press Edition (SBD Version) (4 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (4 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 5 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 4 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to six purposeful training days, load the bar, and earn your next bench PR—this is your block.

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. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.