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Tactical base strength Mesocycle1

by Ross V.
1 athletes joined
5.0
(1 rating)

Program Description

This is appropriate for tactical athletes such as first responders, law enforcement and security professionals. The emphasis is more on improving limit strength and is geared towards working professionals as training sessions during weekdays are 45-min and weekends 90-mins. Recovery is integrated across the week so don’t be intimidated by 7-day training schedule, this is by design and can help you develop the healthy consistent routine of training and recovery.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 20, 2024 11:43
  • Last Edited
    Jun 18, 2025 12:40

Summary

Unlock your potential with the Tactical Base Strength Mesocycle 1, a comprehensive 4-week program designed for those ready to elevate their lifting game. With daily workouts, you'll engage in a mix of barbell and bodyweight exercises, focusing on foundational movements like squats, bench presses, and overhead presses. Each session is crafted to build strength and endurance, ensuring you develop a solid base for future gains. Perfect for garage gym enthusiasts, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your strength and confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Reverse Lunge (Barbell)
1
1
3
-8 reps
-6 reps
8-10 reps
-
-
-
3
Ab Wheel
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Reverse Lunge (Barbell)
1
1
3
-8 reps
-6 reps
8-10 reps
-
-
-
3
Ab Wheel
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Reverse Lunge (Barbell)
1
1
3
-8 reps
-6 reps
8-10 reps
-
-
-
3
Ab Wheel
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Reverse Lunge (Barbell)
1
1
3
-8 reps
-6 reps
8-10 reps
-
-
-
3
Ab Wheel
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (football Bar)
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Overhead Press (Barbell)
1
1
4
-8 reps
-6 reps
4-6 reps
-
-
-
3
Pull-Up (Weighted)
1
3
-6 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (football Bar)
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Overhead Press (Barbell)
1
1
4
-8 reps
-6 reps
4-6 reps
-
-
-
3
Pull-Up (Weighted)
1
3
-6 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (football Bar)
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Overhead Press (Barbell)
1
1
4
-8 reps
-6 reps
4-6 reps
-
-
-
3
Pull-Up (Weighted)
1
3
-6 reps
4-6 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (football Bar)
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Overhead Press (Barbell)
1
1
4
-8 reps
-6 reps
4-6 reps
-
-
-
3
Pull-Up (Weighted)
1
3
-6 reps
4-6 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push
5
40 reps
-
2
Rotational Landmine Push Press
3
10 reps
-
3
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push
5
40 reps
-
2
Rotational Landmine Push Press
3
10 reps
-
3
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push
5
40 reps
-
2
Rotational Landmine Push Press
3
10 reps
-
3
Med Ball Slam
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push
5
40 reps
-
2
Rotational Landmine Push Press
3
10 reps
-
3
Med Ball Slam
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1
4
-8 reps
-6 reps
4-6 reps
-
-
-
2
Seal Row
1
3
-10 reps
8-10 reps
-
-
3
Plank (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1
4
-8 reps
-6 reps
4-6 reps
-
-
-
2
Seal Row
1
3
-10 reps
8-10 reps
-
-
3
Plank (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1
4
-8 reps
-6 reps
4-6 reps
-
-
-
2
Seal Row
1
3
-10 reps
8-10 reps
-
-
3
Plank (Weighted)
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1
4
-8 reps
-6 reps
4-6 reps
-
-
-
2
Seal Row
1
3
-10 reps
8-10 reps
-
-
3
Plank (Weighted)
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Box Jump
4
5 reps
-
3
Farmer's Walk (Weighted)
4
50 reps
-
4
Renegade Rows
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Box Jump
4
5 reps
-
3
Farmer's Walk (Weighted)
4
50 reps
-
4
Renegade Rows
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Box Jump
4
5 reps
-
3
Farmer's Walk (Weighted)
4
50 reps
-
4
Renegade Rows
3
8-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
4
-8 reps
-6 reps
-4 reps
4-6 reps
-
-
-
-
2
Box Jump
4
5 reps
-
3
Farmer's Walk (Weighted)
4
50 reps
-
4
Renegade Rows
3
8-10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-90 mins
-
2
Farmer's Walk (Weighted)
3
75 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-90 mins
-
2
Farmer's Walk (Weighted)
3
75 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-90 mins
-
2
Farmer's Walk (Weighted)
3
75 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-90 mins
-
2
Farmer's Walk (Weighted)
3
75 reps
-
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
4 Sets
-8 Reps
-6 Reps
-4 Reps
4-6 Reps
-
-
-
-
2
Reverse Lunge (Barbell)
1 Set
1 Set
3 Sets
-8 Reps
-6 Reps
8-10 Reps
-
-
-
3
Ab Wheel
3 Sets
10-12 Reps
-
Day 2
1
Bench Press (football Bar)
1 Set
1 Set
1 Set
4 Sets
-8 Reps
-6 Reps
-4 Reps
4-6 Reps
-
-
-
-
2
Overhead Press (Barbell)
1 Set
1 Set
4 Sets
-8 Reps
-6 Reps
4-6 Reps
-
-
-
3
Pull-Up (Weighted)
1 Set
3 Sets
-6 Reps
4-6 Reps
-
-
Day 3
1
Sled Push
5 Sets
40 Reps
-
2
Rotational Landmine Push Press
3 Sets
10 Reps
-
3
Med Ball Slam
3 Sets
10 Reps
-
Day 4
1
Yoga
1 Set
30-45 mins
-
Day 5
1
Sling Shot Bench Press (Barbell)
1 Set
1 Set
4 Sets
-8 Reps
-6 Reps
4-6 Reps
-
-
-
2
Seal Row
1 Set
3 Sets
-10 Reps
8-10 Reps
-
-
3
Plank (Weighted)
3 Sets
1 mins
-
Day 6
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
4 Sets
-8 Reps
-6 Reps
-4 Reps
4-6 Reps
-
-
-
-
2
Box Jump
4 Sets
5 Reps
-
3
Farmer's Walk (Weighted)
4 Sets
50 Reps
-
4
Renegade Rows
3 Sets
8-10 Reps
-
Day 7
1
Rucking
1 Set
60-90 mins
-
2
Farmer's Walk (Weighted)
3 Sets
75 Reps
-