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BoostcampPNG

HTK tactical monster

by Cody Brown
4 athletes joined
4.0
(1 rating)

Program Description

Be able to run fast lift heavy and go the distance

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2025 11:43
  • Last Edited
    May 13, 2025 11:41
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
10 reps
60%
2
Push Up
6
AMRAP
-
3
Pec Fly (Dumbbell)
6
10 reps
-
4
Landmine Press
6
10 reps
-
5
Pike Push Up
6
AMRAP
-
6
Neck Flexion
3
10 reps
-
7
Neck Curl
3
10 reps
-
8
Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
10
Sit Up
3
20 reps
-
11
Russian Twist
3
30 reps
-
12
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Neck Flexion
3
5 reps
-
6
Neck Curl
3
5 reps
-
7
Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
8
Side Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
9
Leg Raise (Captain's Chair)
3
25 reps
-
10
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
-
2
Bench Press (Barbell)
3
15-20 reps
20%
3
Landmine Press
1
15-20 reps
-
4
Push Up
1
AMRAP
-
5
Neck Flexion
3
15 reps
-
6
Neck Curl
3
15 reps
-
7
Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
8
Side Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
10
Sit Up
3
20 reps
-
11
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
10 reps
60%
2
Push Up
6
AMRAP
-
3
Pec Fly (Dumbbell)
6
10 reps
-
4
Landmine Press
6
10 reps
-
5
Pike Push Up
6
AMRAP
-
6
Neck Flexion
3
10 reps
-
7
Neck Curl
3
10 reps
-
8
Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
10
Sit Up
3
20 reps
-
11
Russian Twist
3
30 reps
-
12
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Decline Bench Press (Dumbbell)
4
10 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Neck Flexion
3
5 reps
-
6
Neck Curl
3
5 reps
-
7
Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
8
Side Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
9
Leg Raise (Captain's Chair)
3
25 reps
-
10
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
-
2
Bench Press (Barbell)
3
15-20 reps
20%
3
Landmine Press
1
15-20 reps
-
4
Push Up
1
AMRAP
-
5
Neck Flexion
3
15 reps
-
6
Neck Curl
3
15 reps
-
7
Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
8
Side Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
9
Leg Raise (Captain's Chair)
3
20 reps
-
10
Sit Up
3
20 reps
-
11
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
2
Incline Chest Fly (Dumbbell)
6
15 reps
-
3
Incline Bench Press (Dumbbell)
6
15 reps
-
4
Bench Press (Barbell)
6
1
15 reps
20%
-
5
Hand Release Push
6
AMRAP
-
6
Landmine Press
6
15 reps
-
7
Dip (Bodyweight)
6
AMRAP
-
8
Neck Flexion
3
15 reps
-
9
Neck Curl
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Cable Crossover
5
10 reps
-
4
Push Up (Weighted)
4
AMRAP
-
5
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
6
Side Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
9
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
20-25 reps
20%
2
Bench Press (Barbell)
4
20-25 reps
20%
3
Landmine Press
4
20-25 reps
-
4
Push Up
4
AMRAP
-
5
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
6
Side Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
7
Leg Raise (Captain's Chair)
3
25 reps
-
8
Sit Up
3
25 reps
-
9
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
10
10 reps
-
2
Incline Chest Fly (Dumbbell)
6
15 reps
-
3
Incline Bench Press (Dumbbell)
6
15 reps
-
4
Bench Press (Barbell)
6
1
15 reps
20%
-
5
Hand Release Push
6
AMRAP
-
6
Landmine Press
6
15 reps
-
7
Dip (Bodyweight)
6
AMRAP
-
8
Neck Flexion
3
15 reps
-
9
Neck Curl
3
15 reps
-
10
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Cable Crossover
5
10 reps
-
4
Push Up (Weighted)
4
AMRAP
-
5
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
6
Side Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
7
Sit Up
4
20 reps
-
8
Leg Raise (Captain's Chair)
4
20 reps
-
9
Jump Rope
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
20-25 reps
20%
2
Bench Press (Barbell)
4
20-25 reps
20%
3
Landmine Press
4
20-25 reps
-
4
Push Up
4
AMRAP
-
5
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
6
Side Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
7
Leg Raise (Captain's Chair)
3
25 reps
-
8
Sit Up
3
25 reps
-
9
Jump Rope
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
6
10 reps
-
2
Lying Rear Lateral Raise
6
10 reps
-
3
Lateral Raise (Dumbbell)
6
10 reps
-
4
Plate Raise
6
10 reps
-
5
Upright Row (Dumbbell)
6
10 reps
-
6
Shrug (Dumbbell)
6
10 reps
-
7
Overhead Press (Barbell)
6
10 reps
-
8
Run
1
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Hammer Curl
3
5 reps
-
5
Push Up
3
AMRAP
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
7
Run
1
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
15-20 reps
-
2
Upright Row (Dumbbell)
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lying Rear Lateral Raise
3
15-20 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Plate Raise
3
15-20 reps
-
7
Run
1
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
6
10 reps
-
2
Lying Rear Lateral Raise
6
10 reps
-
3
Lateral Raise (Dumbbell)
6
10 reps
-
4
Plate Raise
6
10 reps
-
5
Upright Row (Dumbbell)
6
10 reps
-
6
Shrug (Dumbbell)
6
10 reps
-
7
Overhead Press (Barbell)
6
10 reps
-
8
Run
1
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Bench Press (Close Grip)
3
5 reps
-
4
Hammer Curl
3
5 reps
-
5
Push Up
3
AMRAP
-
6
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
7
Run
1
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
15-20 reps
-
2
Upright Row (Dumbbell)
3
15-20 reps
-
3
Lateral Raise (Dumbbell)
3
15-20 reps
-
4
Lying Rear Lateral Raise
3
15-20 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Plate Raise
3
15-20 reps
-
7
Run
1
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
6
15 reps
-
2
Hand Clean
6
15 reps
-
3
Lateral Raise (Dumbbell)
6
2
15 reps
-
-
4
Plate Raise
6
15 reps
-
5
Upright Row (Dumbbell)
6
15 reps
-
6
Shrug (Dumbbell)
6
15 reps
-
7
Face Pull
4
20 reps
-
8
Run
1
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
70%
3
Inverted Row
5
AMRAP
-
4
One Arm Bent Over Row
4
8 reps
-
5
Run
1
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
20-25 reps
-
2
Lat Pulldown
4
20-25 reps
-
3
One Arm Bent Over Row
4
20-25 reps
-
4
Straight Arm Pulldown
4
20-25 reps
-
5
Back Extension
4
20-25 reps
-
6
Run
1
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
6
15 reps
-
2
Hand Clean
6
15 reps
-
3
Lateral Raise (Dumbbell)
6
2
15 reps
-
-
4
Plate Raise
6
15 reps
-
5
Upright Row (Dumbbell)
6
15 reps
-
6
Shrug (Dumbbell)
6
15 reps
-
7
Face Pull
4
20 reps
-
8
Run
1
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
5 reps
-
2
Deadlift (Barbell)
5
5 reps
70%
3
Inverted Row
5
AMRAP
-
4
One Arm Bent Over Row
4
8 reps
-
5
Run
1
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
20-25 reps
-
2
Lat Pulldown
4
20-25 reps
-
3
One Arm Bent Over Row
4
20-25 reps
-
4
Straight Arm Pulldown
4
20-25 reps
-
5
Back Extension
4
20-25 reps
-
6
Run
1
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
12 reps
60%
2
Wide Grip Lat Pulldown
6
10 reps
60%
3
Bent Over Row (Barbell)
12
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Renegade Row
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Shrug (Barbell)
5
8 reps
-
3
Face Pull
5
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Plate Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
15-20 reps
-
2
Lat Pulldown
3
15-20 reps
-
3
Straight Arm Pulldown
3
15-20 reps
-
4
Back Extension
1
15-20 reps
-
5
One Arm Bent Over Row
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
12 reps
60%
2
Wide Grip Lat Pulldown
6
10 reps
60%
3
Bent Over Row (Barbell)
12
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Renegade Row
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Shrug (Barbell)
5
8 reps
-
3
Face Pull
5
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Plate Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
15-20 reps
-
2
Lat Pulldown
3
15-20 reps
-
3
Straight Arm Pulldown
3
15-20 reps
-
4
Back Extension
1
15-20 reps
-
5
One Arm Bent Over Row
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
60%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Wide Grip Lat Pulldown
6
15 reps
-
4
Lat Pulldown (Close Grip)
6
15 reps
-
5
Renegade Row
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Bench Press (Close Grip)
4
5 reps
-
4
Hammer Curl
4
5 reps
-
5
Tricep Rope Push Down (Cable)
5
8 reps
-
6
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
20-25 reps
-
2
Upright Row (Dumbbell)
4
20-25 reps
-
3
Lateral Raise (Dumbbell)
4
20-25 reps
-
4
Lying Rear Lateral Raise
4
20-25 reps
-
5
Shrug (Dumbbell)
4
20-25 reps
-
6
Plate Raise
1
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
60%
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Wide Grip Lat Pulldown
6
15 reps
-
4
Lat Pulldown (Close Grip)
6
15 reps
-
5
Renegade Row
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
5
5 reps
-
2
Bicep Curl (Barbell)
5
5 reps
-
3
Bench Press (Close Grip)
4
5 reps
-
4
Hammer Curl
4
5 reps
-
5
Tricep Rope Push Down (Cable)
5
8 reps
-
6
Chin-Up (Bodyweight)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
20-25 reps
-
2
Upright Row (Dumbbell)
4
20-25 reps
-
3
Lateral Raise (Dumbbell)
4
20-25 reps
-
4
Lying Rear Lateral Raise
4
20-25 reps
-
5
Shrug (Dumbbell)
4
20-25 reps
-
6
Plate Raise
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
6
10 reps
-
2
Narrow Push Up
6
AMRAP
-
3
Hammer Curl
6
10 reps
-
4
Plate Pin holder Hold
6
AMRAP
-
5
Tricep Pushdown (Cable)
6
10 reps
-
6
Bicep Curl (Cable)
6
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
5
8 reps
-
3
Lunge (Barbell)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
-
7
Side Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
9
Sit Up
3
2 reps
-
10
Sprint
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15-20 reps
-
2
Dip (Bodyweight)
3
15-20 reps
-
3
Incline Bench Press (Dumbbell)
1
-
4
Incline Curl (Dumbbell)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
5
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
7
Dip (Assisted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
6
10 reps
-
2
Narrow Push Up
6
AMRAP
-
3
Hammer Curl
6
10 reps
-
4
Plate Pin holder Hold
6
AMRAP
-
5
Tricep Pushdown (Cable)
6
10 reps
-
6
Bicep Curl (Cable)
6
10 reps
-
7
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
5
8 reps
-
3
Lunge (Barbell)
3
8 reps
-
4
Lying Leg Curl
3
8 reps
-
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
-
7
Side Plank
1
1
1
1 mins
1.5 mins
2 mins
-
-
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
9
Sit Up
3
2 reps
-
10
Sprint
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
15-20 reps
-
2
Dip (Bodyweight)
3
15-20 reps
-
3
Incline Bench Press (Dumbbell)
1
-
4
Incline Curl (Dumbbell)
3
15-20 reps
-
5
Tricep Rope Push Down (Cable)
5
15-20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
7
Dip (Assisted)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
6
15 reps
-
2
Narrow Push Up
6
15 reps
-
3
Hammer Curl
6
15 reps
-
4
Plate Pin holder Hold
6
AMRAP
-
5
Seated Dumbbell Curl
6
15 reps
-
6
Skull Crusher (Barbell)
6
15 reps
-
7
Tricep Rope Push Down (Cable)
6
15 reps
-
8
Bicep Curl (Cable)
6
15 reps
-
9
Plank
1
1
1
1.5 mins
2 mins
2.5 mins
-
-
-
10
Leg Raise (Captain's Chair)
3
20 reps
-
11
Russian Twist
3
30 reps
-
12
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Shrug (Barbell)
5
8 reps
-
3
Face Pull
5
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Plate Raise
4
8 reps
-
6
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
7
Side Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
9
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
20-25 reps
20%
2
Lunge (Barbell)
4
20-25 reps
-
3
Leg Extension
4
20-25 reps
-
4
Lying Leg Curl
4
20-25 reps
-
5
Romanian Deadlift (Dumbbell)
1
20-25 reps
-
6
Standing Calf Raise
4
20-25 reps
-
7
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
8
Side Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
9
Leg Raise (Captain's Chair)
3
25 reps
-
10
Sit Up
3
25 reps
-
11
Sprint
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
6
15 reps
-
2
Narrow Push Up
6
15 reps
-
3
Hammer Curl
6
15 reps
-
4
Plate Pin holder Hold
6
AMRAP
-
5
Seated Dumbbell Curl
6
15 reps
-
6
Skull Crusher (Barbell)
6
15 reps
-
7
Tricep Rope Push Down (Cable)
6
15 reps
-
8
Bicep Curl (Cable)
6
15 reps
-
9
Plank
1
1
1
1.5 mins
2 mins
2.5 mins
-
-
-
10
Leg Raise (Captain's Chair)
3
20 reps
-
11
Russian Twist
3
30 reps
-
12
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Shrug (Barbell)
5
8 reps
-
3
Face Pull
5
8 reps
-
4
Lateral Raise (Dumbbell)
4
8 reps
-
5
Plate Raise
4
8 reps
-
6
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
7
Side Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
8
Leg Raise (Captain's Chair)
3
20 reps
-
9
Sit Up
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
20-25 reps
20%
2
Lunge (Barbell)
4
20-25 reps
-
3
Leg Extension
4
20-25 reps
-
4
Lying Leg Curl
4
20-25 reps
-
5
Romanian Deadlift (Dumbbell)
1
20-25 reps
-
6
Standing Calf Raise
4
20-25 reps
-
7
Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
8
Side Plank
1
1
1
2 mins
1.5 mins
1 mins
-
-
-
9
Leg Raise (Captain's Chair)
3
25 reps
-
10
Sit Up
3
25 reps
-
11
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
10 reps
60%
2
Box Jump
6
10 reps
-
3
Leg Press
6
10 reps
-
4
Wall Sit
7
AMRAP
-
5
Romanian Deadlift (Dumbbell)
6
12 reps
-
6
Walking Lunge (Dumbbell)
6
12 reps
-
7
Leg Curl
4
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Dead Hang
3
AMRAP
-
4
Deadlift (Barbell)
5
5 reps
70%
5
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15-20 reps
20%
2
Walking Lunge (Dumbbell)
3
15-20 reps
-
3
Leg Extension
3
15-20 reps
-
4
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
5
Leg Curl
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Side Plank
3
1 mins
-
9
Plank
3
1 mins
-
10
Sit Up
3
20 reps
-
11
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
10 reps
60%
2
Box Jump
6
10 reps
-
3
Leg Press
6
10 reps
-
4
Wall Sit
7
AMRAP
-
5
Romanian Deadlift (Dumbbell)
6
12 reps
-
6
Walking Lunge (Dumbbell)
6
12 reps
-
7
Leg Curl
4
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Dead Hang
3
AMRAP
-
4
Deadlift (Barbell)
5
5 reps
70%
5
Pull-Up (Bodyweight)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15-20 reps
20%
2
Walking Lunge (Dumbbell)
3
15-20 reps
-
3
Leg Extension
3
15-20 reps
-
4
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
5
Leg Curl
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
20 reps
-
7
Standing Calf Raise
3
15-20 reps
-
8
Side Plank
3
1 mins
-
9
Plank
3
1 mins
-
10
Sit Up
3
20 reps
-
11
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
15 reps
20%
2
Box Jump
6
15 reps
-
3
Leg Press
6
15 reps
-
4
Wall Sit
6
AMRAP
-
5
Romanian Deadlift (Dumbbell)
6
15 reps
-
6
Walking Lunge
4
15 reps
-
7
Leg Curl
4
15 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
9
Standing Calf Raise
4
15 reps
-
10
Jump Rope
1
-
11
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
5
8 reps
-
3
Lunge (Barbell)
4
5 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Incline Curl (Dumbbell)
1
-
4
Tricep Rope Push Down (Cable)
1
-
5
Reverse Bicep Curl (Dumbbell)
1
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
6
15 reps
20%
2
Box Jump
6
15 reps
-
3
Leg Press
6
15 reps
-
4
Wall Sit
6
AMRAP
-
5
Romanian Deadlift (Dumbbell)
6
15 reps
-
6
Walking Lunge
4
15 reps
-
7
Leg Curl
4
15 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
AMRAP
-
9
Standing Calf Raise
4
15 reps
-
10
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
70%
2
Romanian Deadlift (Barbell)
5
8 reps
-
3
Lunge (Barbell)
4
5 reps
-
4
Lying Leg Curl
4
8 reps
-
5
Standing Calf Raise
4
12 reps
-
6
Sprint
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Bench Press (Close Grip)
1
-
3
Incline Curl (Dumbbell)
1
-
4
Tricep Rope Push Down (Cable)
1
-
5
Reverse Bicep Curl (Dumbbell)
1
-
6
V-Handle Tricep Pushdown (Cable)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)
6 Sets
12 Reps
60%
2
Wide Grip Lat Pulldown
6 Sets
10 Reps
60%
3
Bent Over Row (Barbell)
12 Sets
10 Reps
-
4
Wide Grip Pull-Up
3 Sets
10 Reps
-
5
Renegade Row
3 Sets
AMRAP
-
Day 4
1
Bicep Curl (Barbell)
6 Sets
10 Reps
-
2
Narrow Push Up
6 Sets
AMRAP
-
3
Hammer Curl
6 Sets
10 Reps
-
4
Plate Pin holder Hold
6 Sets
AMRAP
-
5
Tricep Pushdown (Cable)
6 Sets
10 Reps
-
6
Bicep Curl (Cable)
6 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
6 Sets
10 Reps
-
Day 1
1
Incline Bench Press (Barbell)
6 Sets
10 Reps
60%
2
Push Up
6 Sets
AMRAP
-
3
Pec Fly (Dumbbell)
6 Sets
10 Reps
-
4
Landmine Press
6 Sets
10 Reps
-
5
Pike Push Up
6 Sets
AMRAP
-
6
Neck Flexion
3 Sets
10 Reps
-
7
Neck Curl
3 Sets
10 Reps
-
8
Plank
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
-
-
-
9
Leg Raise (Captain's Chair)
3 Sets
20 Reps
-
10
Sit Up
3 Sets
20 Reps
-
11
Russian Twist
3 Sets
30 Reps
-
12
Jump Rope
1 Set
-
Day 5
1
Squat (Barbell)
6 Sets
10 Reps
60%
2
Box Jump
6 Sets
10 Reps
-
3
Leg Press
6 Sets
10 Reps
-
4
Wall Sit
7 Sets
AMRAP
-
5
Romanian Deadlift (Dumbbell)
6 Sets
12 Reps
-
6
Walking Lunge (Dumbbell)
6 Sets
12 Reps
-
7
Leg Curl
4 Sets
10 Reps
-
8
Bulgarian Split Squat (Dumbbell)
3 Sets
AMRAP
-
9
Standing Calf Raise
4 Sets
15 Reps
-
10
Sprint
1 Set
-
Day 6
1
Walk
1 Set
60 mins
-
Day 2
1
Overhead Press (Dumbbell)
6 Sets
10 Reps
-
2
Lying Rear Lateral Raise
6 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
6 Sets
10 Reps
-
4
Plate Raise
6 Sets
10 Reps
-
5
Upright Row (Dumbbell)
6 Sets
10 Reps
-
6
Shrug (Dumbbell)
6 Sets
10 Reps
-
7
Overhead Press (Barbell)
6 Sets
10 Reps
-
8
Run
1 Set
65%