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Tactical Eros

by Jakob White
1 athletes joined

Program Description

Transform your fitness journey with Tactical Eros, a dynamic 6-week program designed to elevate your strength and endurance. Committing just 4 days a week, you'll engage in a balanced mix of resistance training and functional movements that challenge your body and sharpen your skills. Each session is crafted to push your limits, ensuring you build muscle while enhancing agility and coordination. Get ready to unlock your potential and embrace a stronger, more resilient you!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 30, 2025 05:56
  • Last Edited
    Jun 30, 2025 06:14
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Dumbbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Deadlift (Barbell)
3
5 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
12 reps
-
6
Dumbbell Row
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Tricep Rope Push Down (Cable)
3
10 reps
-
4
Hammer Curl (Cable)
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Lateral Raise (Cable)
3 Sets
10 Reps
-
4
Seated Row (Machine)
3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
-
6
Dumbbell Row
3 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
4
Hammer Curl (Cable)
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-