TitanBody gives you a suit, twelve presets and no instructions on what to do while the current is running. That is the gap this plan fills: eight weeks, bodyweight and bands only, built on the four presets that matter for training, with session lengths that match what the company itself publishes. I have trained in a TitanBody. The plan is structured the way EMS studios run a session, around TitanBody's guidance and what long-term owners report, and you should adjust it to your own body rather than to mine. I earn a commission if you buy a suit through this page; if you already own one, nothing here costs anything.
What TitanBody itself tells you
The company's FAQ says a typical session lasts 20 minutes, recommends three to four sessions a week with adequate recovery, and says not to use the suit while you are sore or showing any sign of muscle strain. The suit has 20 electrodes over the chest, abs, upper, mid and lower back, glutes, quads, hamstrings, biceps and triceps, and you set intensity per muscle group in the app. The company also publishes a contraindications list. That is the whole of the official guidance. Everything below is ours.
Who should not do this
TitanBody's own list rules out anyone with a pacemaker or implanted defibrillator, a history of heart attack, bypass or stroke, uncontrolled high blood pressure, uncontrolled epilepsy, a bleeding or clotting disorder, active cancer, surgery in the last six months, a fever or acute illness, a herniated disc, open skin or eczema under the pads, uncontrolled diabetes, or pregnancy, and it says to see a doctor if any of them is close. The one risk that applies to healthy people is rhabdomyolysis, which is muscle breaking down faster than the body can clear it after a first session that was far too hard. Whole body EMS has documented cases. The plan below is shaped by that: a short, light first fortnight, no training to exhaustion, and at least 48 hours before the same muscles are hit again. If, in the days after a session, you have soreness beyond anything a workout has given you, swelling, or urine that has gone dark, that is a medical visit, not a rest day. Our beginner's guide covers this in more depth. None of this is medical advice.
The four presets that matter
The app ships with twelve: Warm Up, Fitness, Cardio, Slim, Relax, Load, Cellulite, Drainage, Metabolic, Capillary, Dermal and Tightness. This plan uses four. Warm Up is the gentle ramp you run for three minutes until the skin under the pads is slightly damp and the contractions become distinct; the electrodes are dry, and dry skin conducts poorly. Fitness is the general training program and the one most sessions use. Load is TitanBody's heavier program, and it arrives in week six. Relax is the low intensity cool down. Cardio, Drainage and Capillary are fine but this plan does not need them, and the remaining five are TitanBody's cosmetic programs, whose claims I do not repeat. The app guide explains all twelve.
Finding a level
Raise one muscle group at a time until you feel a tingle, then until it twitches, then until it contracts without you asking it to. Stop there, and stay at a level where you can still move the limb under your own control. That is the working level for every muscle in this plan, and it will be a different number for every pad. Change levels during the off phase or pause first, and know the two behaviours that catch new owners: the app drops every pad back to level 20 after a pause, so you re-dial after each break, and the "all" control moves pads two levels at a time unless you change it in advanced settings. Raise muscles individually once you are past the warm up. This is the rule AustinAfter40 has taught since his Katalyst days and it is how studios coach it; the number on the screen is not a score.
Weeks 1 and 2: full body, twice a week
Every pad on. Warm Up for three minutes, then Fitness at the lowest level that produces a clear contraction in each muscle, then Relax for three minutes. The Fitness block is eight minutes in your first session and ten after that, so the longest session this fortnight is 16 minutes. Move the whole time: squats to a chair, incline push-ups on a counter, glute bridges on the floor, a standing row with a resistance band, and a plank. Forty seconds of work, twenty seconds to walk to the next movement, five movements, so one round is five minutes; the first session is a round and a half and the rest are two rounds. Two sessions, three days apart. Expect to be sore for two to four days after the first one. Do not add a third session because you felt fine on day two, and do not raise levels in week one at all.
Weeks 3 to 8: the split
Four sessions a week: lower, upper, rest, lower, upper, rest, rest. On a lower day the upper body pads are off or at a token level, and the reverse on an upper day, so each region is stimulated twice a week with at least 72 hours between. If you are still sore when a session comes round, TitanBody's advice and mine are the same: skip it.
Lower day. Warm Up three minutes. Fitness: paused squats to a chair with a two second hold at the bottom, alternating reverse lunges holding a wall or chair back, glute bridges with a two second squeeze at the top, and calf raises off a step. Forty five seconds of work and fifteen to move on, so a round is four minutes. Finish the block with a 45 second wall sit and a 45 second glute bridge hold, fifteen seconds between. Relax three minutes. In weeks 3 and 4 do two rounds plus the holds, which is ten minutes of work and a 16 minute session. From week 5 do three rounds plus the holds, fourteen minutes of work and a 20 minute session, which is the ceiling. From week 6, run one of your two lower days on Load instead of Fitness, starting two or three levels below your Fitness numbers and finding the level again, because the program is heavier and your old numbers will not transfer.
Upper day. Warm Up three minutes. Fitness: incline or knee push-ups, band rows, band overhead press, and dead bugs. Same timing, same rounds, same build from two rounds to three. The holds are a 45 second plank and a 45 second band row hold with the band drawn to your ribs. Relax three minutes. The chest pads are the ones to watch: keep them at a level where they stay in contact through the whole push-up, because a pad that lifts off the skin at the bottom of a rep is what causes the sharp sting people complain about, and if it happens, lower the chest, not the push-up.
There are no rest periods written into the work block because the suit supplies them: the program is already cycling on and off, and the twenty seconds between movements is enough. If you need to stop, pause the app, then re-dial from 20 when you resume.
How to progress, and why there are no weights
Progress one thing at a time. When a round stops feeling hard, raise that muscle's level by one or two. When every muscle has moved up and the round is still comfortable, add the third round. After that, slow the tempo: three seconds down on the squats and push-ups, longer pauses. Never raise levels, rounds and tempo in the same week. The plan is bodyweight and bands for all eight weeks on purpose. A muscle under current does not behave the way it does in the gym, and the thing that goes wrong with weights is balance, not strength. AustinAfter40, who has trained in these suits for years, gives beginners the same rule: no weights for the first month, and never free weights where losing your balance can hurt you. If you want to add light dumbbells after the eight weeks, do it seated or braced, on movements you can drop out of.
What the advanced owners do, and why you should not start there
AustinAfter40 publishes his own protocol: a custom high frequency preset, legs run at or near the top of the scale, sets of paused squats to failure, and lately loaded gym work under the suit. He reports soreness lasting three to five days, says the hardest version leaves him wiped for two days, and says himself that it should not be attempted without coaching or supervision. It is worth knowing what the ceiling looks like. It is not a starting point.
Coming back after a break
Three or more weeks off, or any illness: run the next session at half the levels you were using, for half the time, and build back over two weeks. That is AustinAfter40's rule and he says he learned it by losing a week to soreness after a full session off a layoff. The suit does not care how strong you were in September.
Between sessions
Walk on the off days, sleep, and drink water, especially in the first fortnight. Care for the suit the way the manual says: cold delicate wash in the bag it ships with, hang dry, never the dryer, never the power box anywhere near water. How often you wash it is your call; AustinAfter40 air dries his inside out between sessions, but the rules that affect the warranty are the manual's, and they are set out on the warranty page. He also reports charging the power box every four to six sessions, so check it the night before rather than at suit-up.
If you do not own the suit yet, it is $1,895 at TitanBody and code ROUTINES takes $100 off. The hands-on review covers the hardware, and the TitanBody tag collects everything we have written about it.
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Frequently asked questions
How many times a week should I use the TitanBody?
TitanBody recommends three to four sessions a week with adequate recovery and no training while sore. This plan uses two full body sessions a week for the first fortnight, then four a week on an upper and lower split, so each region is worked twice.
Which TitanBody preset builds muscle?
Fitness for most sessions, with Load on one lower day a week from week six. Warm Up before every session and Relax after. The cosmetic presets are not needed.
Can I use weights with the TitanBody?
Not in this plan. It is bodyweight and bands for all eight weeks. After that, light dumbbells seated or braced are reasonable; never free weights where losing balance can hurt you.
How long should a TitanBody session be?
TitanBody says a typical session is 20 minutes. This plan tops out at 20 minutes of stimulation, three of warm up, fourteen of work and three of cool down, and the first sessions are shorter.
Who should not use a TitanBody?
TitanBody's contraindications list includes pacemakers and implanted defibrillators, heart disease, uncontrolled epilepsy or blood pressure, clotting disorders, active cancer, recent surgery, pregnancy and skin problems under the pads. If any of it is close to your situation, see a doctor first.
Why does the app reset my levels to 20?
By design, after every pause. Re-dial after each break, one muscle at a time, rather than with the all control.