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BoostcampPNG

Tactical Athlete

by elias v
2 athletes joined

Program Description

This program is for special forces training. It builds your muscles, endurance, strength and movement.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 01, 2025 07:05
  • Last Edited
    May 25, 2025 03:23
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
5 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
12 reps
RPE 10
5
Seated Hamstring Curl
3
12 reps
RPE 10
6
Straight Leg Calf Raise
3
10 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
8
Decline Crunch
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
8 reps
RPE 10
3
Bicep Curl (Barbell)
2
8 reps
RPE 10
4
Military Press (Barbell)
2
5 reps
RPE 10
5
Pull-Up (Band)
2
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7A
Cable Forearm Curl
3
12 reps
RPE 10
7B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
30 mins
RPE 6.5
2
Jog
1
40 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
AMRAP
RPE 10
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Dead Hang
2
1 mins
RPE 10
4
Push Up
2
AMRAP
RPE 10
5A
Bicep Curl (Cable)
2
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hyperextension
2
AMRAP
RPE 10
7
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
8
Cycling
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
8
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
5 Reps
@10
2
Squat (Barbell)
3 Sets
5 Reps
@10
3
Bulgarian Split Squat (Barbell)
2 Sets
10 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12 Reps
@10
5
Seated Hamstring Curl
3 Sets
12 Reps
@10
6
Straight Leg Calf Raise
3 Sets
10 Reps
@10
7
Hyperextension
2 Sets
15 Reps
@10
8
Decline Crunch
2 Sets
15 Reps
@10
Day 2
1
Jog
1 Set
40 mins
@7
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Barbell Row
3 Sets
8 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
8 Reps
@10
4
Military Press (Barbell)
2 Sets
5 Reps
@10
5
Pull-Up (Band)
2 Sets
AMRAP
@10
6
Dip (Bodyweight)
2 Sets
AMRAP
@10
7A
Cable Forearm Curl
3 Sets
12 Reps
@10
7B
Cable Reverse Curl
3 Sets
12 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
AMRAP
@10
2
Farmer's Walk (Weighted)
3 Sets
1 mins
@10
3
Dead Hang
2 Sets
1 mins
@10
4
Push Up
2 Sets
AMRAP
@10
5A
Bicep Curl (Cable)
2 Sets
10 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
6
Hyperextension
2 Sets
AMRAP
@10
7
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
8
Cycling
1 Set
15 mins
@7
Day 6
1
200m Sprint
8 Sets
1 Reps
@10
Day 4
1
Stretching
1 Set
30 mins
@6.5
2
Jog
1 Set
40 mins
@7