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WWW.TITANTRANSFORMATION.COM

The Titan Transformation

Phase II Unleash the Titan

Average is your ENEMY!!

Week XII Titan Unleashed

-Created By Ben Shaw

NO PART OF THIS INSTRUCTION MANUAL MAY BE REPRODUCED IN ANY FORM OR BY ANY MEANS, ELECTRONIC OR MECHANICAL,

INCLUDING PHOTOCOPYING, RECORDING, EMAILING, COPYING OR BY ANY INFORMATION STORAGE AND RETRIEVAL SYSTEM, WITHOUT

EXPRESS WRITTEN PERMISSION FROM OWNER.

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Protect the exclusivity of Titan Transformation

Do Not Duplicate or Reproduce

PASSWORDS ARE LIKE UNDERWEAR.....

DO NOT SHARE THEM WITH FRIENDS!!

NEVER Share your Titan Training Academy Username and password with ANYONE…. Co workers

Friends

Family Members

Roommates

Multiple IP logins will result in your Titan Training Academy account being locked

It is your responsibility to see that only you use your account.

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Week XiI Titan unleashed

This week is devoted to strength; both mental and physical, it’s about releasing the Titan within you! Your

goal this week will be to move more weight than you have during any previous week in this program. Most

exercises will be performed using the 4/10 technique. All of your training has been leading up to this week.

How much iron can you move, how strong in the Titan within?!!

*4/10 Technique- The 4/10 technique is done with heavier weights. You will choose a heavy weight that

will cause you to reach muscle failure at about 4 reps. After performing 4 reps you will rest for ONLY 10

seconds; then you will perform 4 more reps. Do not lower the weight until you can no longer reach your 4

reps!! You will repeat this 10 times.

Type C: No cardio on days 2, 3 and 7 for you!!

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Week xii Intake Grid

Week 1 Diet Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

First in The A.M.

1 bowl Kashi Go-

Lean & 1 fruit

8oz low fat cottage

cheese

1 Fruit & 1

Vegetable Bagel with low fat

cream cheese & 1

fruit 8oz low fat cottage

cheese

1 Fruit & 1

Vegetable 1 bowl Kashi Go-

Lean & 1 fruit 3 egg omelet & 1

fruit (Type A try

to stay away

from yokes) 1 bowl Kashi

Go-Lean & 1

fruit Mid-

morning Protein Shake & 1

fruit Protein Shake & 1




fruit Protein Shake &

1 fruit Protein Shake &

1 fruit Lunch 2 salmon filets &

1 Fruit & 1

Vegetable

1 can tuna w/ 3

boiled eggs&

1 Fruit & 1

Vegetable Rotisserie Chicken

1 Fruit & 1

Vegetable Lean chicken breast

&

1 Fruit & 1

Vegetable 6oz Turkey breast

on wheat bread

1 Fruit & 1

Vegetable Chicken Caesar

Salad

(Low fat or no

fat dressing Type

A)

Lean chicken

breast &

1 Fruit & 1

Vegetable Late

Afternoon Protein Shake & 1

fruit

Protein Shake & 1




fruit Protein Shake &

1 fruit Protein Shake &

1 fruit Dinner 6oz Lean grilled

steak with

1 baked potato

& 1 Fruit Lean chicken breast

&

1 Fruit & 1

Vegetable 2 salmon filets &

1 Fruit & 1

Vegetable

Lean chicken breast

&

1 Fruit & 1

Vegetable 6oz Lean grilled

steak with

1 baked potato

& 1 Fruit Rotisserie

Chicken

1 Fruit & 1

Vegetable Lean chicken

breast &

1 Fruit & 1

Vegetable

Pre-Bedtime

Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake Protein Shake

*Print diet grid, place in an area that it is accessible to you*

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Week XII Workout Grid

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Chest/Biceps Quads/Hams Shoulder/Abs OFF Triceps/Back OFF Calves /Abs

Chest DB Bench

Press 10x 4/10

Tempo: 1-0-1 60 Sec Tier 2 bench Jumps

Quads Leg Extension

10x 4/10 Tempo: 1-0-1

30 Sec Tier 3 bench Jumps

Abs Spartan Floor

Wipers 5x25

Tempo: 1-0-1 60 Sec Tier 3

bench Jumps after last set

Triceps Dips

10x 4/10 Tempo: 1-0-1

90 Sec Tier 3 bench Jumps after last set

Core KILLER400-X Roman Chair Leg

Raise Decline Jackknife

Crunch Bench V-Ups Ab Rollouts

Planks 4x 20 (Superset)

Tempo: 1-0-1

Chest DB Fly

10x 4/10 Tempo: 1-0-1


Quads DB Sumo Squat

10x 4/10 Tempo: 1-0-1


Abs Decline

Jackknife Crunch

5x25 Tempo: 1-0-1

60 Sec Tier 3 bench Jumps after

last set

Triceps Triceps Press Down

10x 4/10 Tempo: 1-0-1

90 Sec Tier 3 bench Jumps after last set

Calves Standing Calve

Raise 10x 4/10

Tempo: 1-0-1 2 min Tier 3 bench Jumps

after last set

Biceps Ez- Bar Curls

10x 4/10 Tempo: 1-0-1


Hams Modified Glute Ham

Curl 10x 4/10

Tempo: 1-0-1 30 Sec Tier 3 bench

Jumps

Abs Planks

5x60sec Tempo: 1-0-1

60 Sec Tier 3 bench Jumps after

last set

Back Cable Row 10x 4/10

Tempo: 1-0-1 90 Sec Tier 3 bench Jumps after last set

Calves Modified Donkey

Calf Raise 10x 4/10

Tempo: 1-0-1 2 min Tier 3 bench Jumps

after last set Biceps

Cable Knee Curl

10x 4/10 Tempo: 1-0-1


Hams Laying Ham Curl

10x 4/10 Tempo: 1-0-1


Shoulders Overhead DB

Press 10x 4/10



Back Straight Arm Pull

Down 10x 4/10

Tempo: 1-0-1 90 Sec Tier 3 bench Jumps after last set

Shoulders DB Side Raise

Raise 10x 4/10



H.I.C. 21min

Free-Fall 21 min treadmill freefall method

H.I.C. 21min

Free-Fall 21 min treadmill freefall method

H.I.C. 21min

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Day 1

“I am beyond hardcore…….I am TITAN” -Titan

For 11 weeks now you’ve stared down challenges that you previously thought you couldn’t do. You’ve

molded yourself into an athlete, a competitor. You’ve sculpted your body day by day, rep by rep; becoming

stronger day in and day out. Even though you’re nearing the end of this 12 week program; remember, fitness

is life! Your journey has only just begun.

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Affirm Today your mental exercise is to review the Intensity scale and assure that you are truly

working to the correct intensity level.

Intake

Follow food grids closely, this is the last week of Phase II of The Titan Transformation, your

diet is a very large part of your success, ensure that you are adhering t proper nutrition and

supplementation.

Water: Continue to meet your water quota to meet your physical needs; water is your life line. It not

only keeps you hydrated and helps replenish your muscles it also helps rid your body of

toxins. Never neglect this critical step in your daily fitness regimen.

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Train The workout today is chest and biceps. You will lift 4 reps, rest 10 seconds and then lift 4

reps again. The weight should be relatively heavy. You should fail at about the 3-4th

rep. You

will do this routine for 10 reps total. Finish each exercise with bench jumps.

Example:

Chest/Biceps Chest-DB Bench Press

Sets Reps Weight Effort Rest Tempo

1st Set 4 55lbs 65% 70% 10 sec 1-0-1

2nd set 4 65lbs 80% 85% 10 sec 1-0-1

3rd set 4 75lbs 90% 90% 10 sec 1-0-1

4th set 4 85lbs 95% 95%-100% 10 sec 1-0-1

5th set

4 90lbs 100% 100% 10 sec 1-0-1

6th set 4 80lbs 100% 100% 10 sec 1-0-1

7th set 4 75lbs 100% 100% 10 sec 1-0-1

8th set 4 70lbs 100% 100% 10 sec 1-0-1

9th set 4 70lbs 100% 100% 10 sec 1-0-1

10th set 4 65lbs 100% 100% 10 sec 1-0-1

60 Seconds Tier 2 Bench Jumps 39 Type: Bench Squat Jumps 2 Min REST

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Day 2

One often learns more from

ten days of agony than from

ten years of contentment

– Merle Shain

By this point I’m sure you realize that you must go through some levels of intense training that can be

described as agony in order to change your body for the BETTER.

When it comes to getting out of shape, it could easily be described as contentment (for a short time) because

it doesn’t call for any extra work on your part. As a matter of fact it can sometimes even be pleasurable as

you eat your favorite foods and sweets. But then comes the after effects; unwanted weight gain, health

problems, a poor self image etc.

Now let’s look at the other side, when improving your physique you will have to have to go through times of

having self discipline and determination and times of muscle soreness. However the benefits of good health,

longer life and amazing self confidence far outweigh any uncomfortable situations you will have to endure in

the meantime.

INTAKE………. AFFIRM………. TRAIN!!!

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Affirm Today your mental exercise is to post on the Titan Transformation Group Facebook page how

you feel now at the end of your journey vs. the way you felt when you first began your

journey on the Titan Transformation.

Intake



supplementation.




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Train The workout today is Quads and Hams. Remember to lift as heavy as possible for the 4 reps

(in good form) and to rest no longer than the 10 seconds given. Follow the intensity scale!!

Type C: No cardio today!!

Example:

Quads/Hams Quads-Leg Extension


1st Set 4 180lbs 70% 70% 10 sec 1-0-1

2nd set 4 190lbs 85% 85% 10 sec 1-0-1

3rd set 4 210lbs 90% 90% 10 sec 1-0-1

4th set 4 220lbs 95% 95%-100% 10 sec 1-0-1

5th set 4 240lbs 100% 100% 10 sec 1-0-1

6th set 4 240lbs 100% 100% 10 sec 1-0-1

7th set 4 220lbs 100% 100% 10 sec 1-0-1

8th set 4 200lbs 100% 100% 10 sec 1-0-1

9th

set

4 160lbs 100% 100% 10 sec 1-0-1

10th set 4 140lbs 100% 100% 10 sec 1-0-1

30 Seconds Tier 3 Bench Jumps 19 Type: Skateboards 2 Min REST

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Day 3

Obstacles are things you see

when you take your eyes off

your goal

– E. Joseph Cossman

Once focused and determined with the appropriate knowledge your perfect body is within your grasp. Your

friends, neighbors and colleagues have the same opportunity to have their perfect body as well. However

they’ll don’t achieve it because instead they see all the obstacles in their way. They see they don’t have time

for the gym, they see they don’t have the knowledge to transform their physique; they see they don’t have the

determination to change their normal routine.

See only your end result, see only what you have to do in order to accomplish what you have set out to

achieve………. See ONLY your goal!


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Affirm Today fill your journal page with your (5) goal mantras

Intake



supplementation.




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Train In today’s workout you will do Abs and Shoulders. During the shoulders portion of the

workout you will use the 4/10 method; lifting as heavy as possible for the 4 reps and resting

for 10 seconds repeating 10 times. Follow the intensity scale!!


Example:

Abs/Shoulders Shoulders-Overhead DB Press


1st Set 4 55lbs 65% 70% 10 sec 1-0-1

2nd set 4 65lbs 80% 85% 10 sec 1-0-1

3rd set 4 75lbs 90% 90% 10 sec 1-0-1

4th set 4 85lbs 95% 95%-100% 10 sec 1-0-1

5th set 4 90lbs 100% 100% 10 sec 1-0-1

6th set 4 80lbs 100% 100% 10 sec 1-0-1

7th set 4 75lbs 100% 100% 10 sec 1-0-1

8th set 4 70lbs 100% 100% 10 sec 1-0-1

9th set 4 70lbs 100% 100% 10 sec 1-0-1

10th set 4 65lbs 100% 100% 10 sec 1-0-1


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Day 4

Champions aren' t only made in

the gyms. Champions are made

from something they have

deep inside them: A desire, a

dream, a vision.

– Muhammad Ali

Anyone can go to the gym, as a matter of fact millions do; but out of those millions only a small percentage

train like true champions. If you walk into any gym they stand out without having to try to be seen. Your

eyes can’t help but be drawn to them. They’re the ones pushing themselves to the limit, drenched in sweat,

bent over in exhaustion; they’re the ones sculpted the way the human form is meant to be. They are Titans!


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Affirm Today your mental exercise is to spend at least 10 minutes visualizing your perfect body.

Visualize that you’ve already completed this program and you are now living in your

Transformed body.

Intake



supplementation.




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Train Today is an OFF day from any training. Use the day to rejuvenate yourself both mentally and

physically. Make sure you do the complete body stretch today.

Complete Body Stretch Sets Hold

Chest/Biceps Wall Stretch

3

Place hand flat against wall with arm straight, step forward. Rotate upper body away from wall.

20-30 sec

Back/Shoulders Compound Palm Stretch

3

Place palms together, raise arms shoulder height, drop head and round upper back.

20-30 sec

Triceps Overhead Triceps Stretch

3

Raise hands high above head, drop one hand behind neck. Grab elbow with opposite hand and pull towards ear.

20-30 sec

Ham/Glute/Calves Crossed Ankle Ham Stretch

3

Stand tall, cross ankles. With knees soft, slowly bend forward until you touch floor or can’t comfortably reach further.

20-30 sec

Quad- Standing Erect Quad Stretch

3

Standing tall grab one foot and bring to glutes. With opposite hand reach towards the sky, focus on straightening body.

20-30 sec

Abs/Lower Back/Glutes

Compound Cobra Stretch

3

Laying flat on stomach, use hands to push upper torso off ground. Look towards the sky. At the end of stretch, sit back

on heels and stretch arms forward as far as possible.

20-30 sec

Glutes/Lower Back

Marathon Glute Stretch

3

Sit on floor with legs straight, cross one leg over the other. Grab the knee and twist your torso towards it. Focus on

hugging your knee to your chest

20-30 sec

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Day 5

The belief in one’ s self is

more precious than any gift

that can be bestowed. With

TRUE belief you CAN and WILL

move mountains; believe in

yourself, or no one else will.

– Titan

Have you seen how much the confidence within yourself has grown? That is a feeling that can be replaced

by no other!! The feeling of I can! It’s a feeling that will propel you in any arena of your life. It’s feeling that

can be seen as well as felt.

Notice the posture of someone who is unsure of themselves; it shows! The slumped shoulders, the nervous

darting eyes and dropped head. Now dissect the posture of the champion; he is sure in himself and it’s

apparent in everything he does! The confident smile, strong stride; upheld head and steady glare. He is a

Titan; strength and assertiveness is his aura! His very presence is an inspiration!


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Affirm Today fill your journal page with your (5) goal mantras

Intake


diet is a very large part of your success, ensure that you are adhering to proper nutrition and

supplementation.




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Train Today’s workout is triceps and back using the 4/10 technique. Today is the last time you will

do the Treadmill freefall for this 12 week course. Make a statement with your performance

today; crush your previous attempts!

Example:

Triceps/Back Triceps-Dips


1st Set 4 bodyweight 65% 70% 10 sec 1-0-1

2nd set 4 25lbs 80% 85% 10 sec 1-0-1

3rd set 4 45lbs 90% 90% 10 sec 1-0-1

4th set 4 45lbs 95% 95%-100% 10 sec 1-0-1

5th set 4 25lbs 100% 100% 10 sec 1-0-1

6th set 4 25lbs 100% 100% 10 sec 1-0-1

7th set 4 bodyweight 100% 100% 10 sec 1-0-1



10th

set

4 bodyweight 100% 100% 10 sec 1-0-1


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Day 6

One can never consent to

merely walk when one feels

an impulse to soar

– Titan

Spirit, it’s what drives you to be better every time you step into the gym. It drives you to be better at

everything you do. Never allow your spirit to be dampened, it’s your light, your source of inner strength, it’s

what makes you soar above the rest.


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Affirm Today your mental exercise is to write about the athletic event that you chose to participate

in. Every day is bringing you closer to game day, to fulfilling your promise to compete in this

event. How do you see it playing out in your mind, what are your goals? To win, place, or

just to finish the task? It’s your journey and it’s up to you!

Intake



supplementation.




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Train Today is an OFF day from any training. Use the day to rejuvenate yourself both mentally and

physically. Make sure you do the complete body stretch today.

Complete Body Stretch Sets Hold

Chest/Biceps Wall Stretch

3

Place hand flat against wall with arm straight, step forward. Rotate upper body away from wall.

20-30 sec

Back/Shoulders Compound Palm Stretch

3

Place palms together, raise arms shoulder height, drop head and round upper back.

20-30 sec

Triceps Overhead Triceps Stretch

3

Raise hands high above head, drop one hand behind neck. Grab elbow with opposite hand and pull towards ear.

20-30 sec

Ham/Glute/Calves Crossed Ankle Ham Stretch

3

Stand tall, cross ankles. With knees soft, slowly bend forward until you touch floor or can’t comfortably reach further.

20-30 sec

Quad- Standing Erect Quad Stretch

3

Standing tall grab one foot and bring to glutes. With opposite hand reach towards the sky, focus on straightening body.

20-30 sec

Abs/Lower Back/Glutes

Compound Cobra Stretch

3

Laying flat on stomach, use hands to push upper torso off ground. Look towards the sky. At the end of stretch, sit back

on heels and stretch arms forward as far as possible.

20-30 sec

Glutes/Lower Back

Marathon Glute Stretch

3

Sit on floor with legs straight, cross one leg over the other. Grab the knee and twist your torso towards it. Focus on

hugging your knee to your chest

20-30 sec

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Day 7

Knowing is not enough; we

must apply. Willing is not

enough; we must do

– Les Brown

There are many people who know they should change their body, they know they’re unhealthy. Some of

them are evening willing to make the change, but YOU took it one step further….. You put action into the

equation.

You’ve stepped out of your comfort zone and for the past 12 weeks you’ve given your all and made a

change! You’ve written a goal, visualized it, worked and caused it to come to pass. However no matter how

pleased you are with your physique right now you have to continue to improve it. Always pursue excellence

and push your limits; everyday is another opportunity to make yourself greater than you were the day before.


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Affirm Today your mental exercise is to review your progress over the last 12 weeks. See how far

you’ve come; see how much your life has been enriched by the gift of fitness. Write about

your findings in your journal and post on The Titan Transformation Group Facebook Page.

Intake



supplementation.




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Train Today is the last workout in Phase II Unleash The Titan!! Remember it’s the strong finish

that matters! Today go into your workout with a definite purpose! You will use the 4/10

technique


Example:

Abs/Calves Calves-Standing Calve Raise


1st Set 4 180lbs 65% 70% 10 sec 1-0-1

2nd set 4 215lbs 80% 85% 10 sec 1-0-1

3rd set 4 245lbs 90% 90% 10 sec 1-0-1

4th set 4 270lbs 95% 95%-100% 10 sec 1-0-1

5th set 4 310lbs 100% 100% 10 sec 1-0-1

6th set 4 360lbs 100% 100% 10 sec 1-0-1

7th set 4 375lbs 100% 100% 10 sec 1-0-1

8th set 4 360lbs 100% 100% 10 sec 1-0-1

9th set 4 340lbs 100% 100% 10 sec 1-0-1

10th set 4 340lbs 100% 100% 10 sec 1-0-1

60 Seconds Tier 2 Bench Jumps 68 Type: Blade Jumps 2 Min REST

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Congratulations you made it through

Phase II

Unleash the

Titan!!

Use the next day as an off day and “Wrap UP”!!

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PHASE II WRAP UP

The Titan Transformation program can be used year round to reach your fitness goals. However take a couple weeks off after every 12 week run. Your body can only perform at peak performance when you periodically give it time to regenerate and replenish.

Measurements & Strength Test: Use today to perform your end of Phase II strength

test. Also weigh-in, take your measurements and a picture of yourself. Compare it to the

before you and see how far you’ve come.

Reward Yourself

If you have been properly following this program and completing the mental

exercises as well as the physical ones; then 12 weeks ago you should’ve made

a promise to yourself regarding the successful completion of this program.

You have been making plans for this reward every week and now you’ve

earned it! Fulfill the promise to yourself, you deserve it more than you

realize!!

Titan T-Shirt

Now that you’ve successfully completed the Titan Transformation please

take a moment to inspire us and others! Send us your before and after

photos and a statement of what the Titan Transformation has done for you.

We will in turn send you a well earned Titan Transformation T-Shirt to

wear as a badge of honor for completing a task that many dream of but only

a few ever accomplish.

Send to: [email protected]

mailto:[email protected]

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A note from Ben Shaw

I would like to personally take this time to thank you for believing in me and the power of

the Titan Transformation curriculum, but not only believing in me, but believing in

yourself.

You see 12 weeks ago I knew what this program could do for your fitness and your life if

you applied it, however you didn’t; you took a chance, you stepped out on faith and applied

the principles within these pages to make a dramatic change. I applaud your success for

making it to this point, however this is not the end, it’s only the beginning.

The start of a new life, with a new more positive, physically and mentally fit you! I hope to

one day meet you and personally and hear your story of triumph, until then continue to

Intake, Affirm, and Train!!

Titan- Ben Shaw

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