HTK tactical monster
3 phases of training, volume, strength, and hypertrophy. Increase strength and muscle size
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 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 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 min | — |
| 1 | 1.5 min | — | ||
| 1 | 2 min | — | ||
| 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 | 0 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 | 0 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 60 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 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 | 0 min | 65% |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, HTK tactical monster is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
HTK tactical monster is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HTK tactical monster is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
