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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
    Jun 18, 2025 08:06

Summary

Unlock your potential with the Tactical Athlete program, a comprehensive 12-week training plan designed to enhance your strength, endurance, and agility. Committing to six days a week, you'll engage in a variety of barbell and machine exercises, including deadlifts, squats, and bench presses, tailored to build muscle and improve performance. Each session is structured to push your limits while ensuring balanced development across all major muscle groups. Get ready to transform your fitness game and become the athlete you aspire to be!
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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