The Doghouse · Strength & Conditioning
T-SHIRT
TITAN.
THE NO-BS BLUEPRINT FOR SKINNY GUYS TO BUILD MAXIMUM VISUAL MASS
A 12-Week Hardgainer Protocol
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Free For Members
The T-ShirtTitan.
The Doghouse hardgainer protocol — free for members.
Twelve weeks. Three sessions a week. Eight visual-anchor lifts built around the upper chest, shoulder caps and the yoke — the only muscles that actually fill out a T-shirt.
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Visual-Anchor Lifts
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Phases
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Doghouse Bomb
The Pitch
This is the no-BS blueprint we run in the gym every day with skinny lifters who are sick of being the smallest one in the room.
No supplements to buy. No magic split. Just heavy compounds, hard isolation work, three mass-builder shake recipes, a sleep protocol and a 12-week tracker you print and stick on the fridge.
Sample Spread
Flip Through It.
Chapter One
The Visual Anchors
PP. 04
- ▸Upper chest — the shelf that fills the collar
- ▸Side delts — width that breaks the silhouette
- ▸The yoke — traps + rear delts, the t-shirt frame
“You are not training a body. You are training a t-shirt.”
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Inside
What You Get
01
The Workout
The Blitz
8 exercises with full form cues — every rep where it matters.
Inside
- ▸Incline DB press
- ▸Weighted dips
- ▸Seated row
- ▸Lateral raise
- ▸Rear delt fly
- ▸Shrug
- ▸Hammer curl
- ▸Skullcrusher
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The Plan
3 Phases
Foundation → Hypertrophy Push → The Peak. Twelve weeks, mapped.
Inside
- ▸Wk 1–4 · Foundation
- ▸Wk 5–8 · Hypertrophy Push
- ▸Wk 9–12 · The Peak
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The Fuel
Doghouse Nutrition
Four rules. No fad diets, no measuring spoons.
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- ▸Protein every 3–4h
- ▸Surplus 300–500 kcal
- ▸Carbs around training
- ▸Fluid milk daily
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The Shakes
Mass-Builder Recipes
Three recipes — including The Doghouse Bomb at 1,050 kcal in five minutes.
Inside
- ▸The Bomb · 1,050 kcal
- ▸The Quick Mass · 720 kcal
- ▸The Recovery · 540 kcal
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The Recovery
Sleep Protocol
Recovery is not optional. Treat sleep like a supplement.
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- ▸8h minimum
- ▸Same wake time daily
- ▸Lights out 9pm phone
- ▸No caffeine after 2pm
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The Proof
The Titan Tracker
Measure Day 1, Week 4, Week 8, Week 12. Print, follow, finish.
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- ▸Bodyweight
- ▸Chest · Shoulders · Arm
- ▸Top 3 lifts
- ▸A4 fridge sheet