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Hybrid tactical

by Scott B.
3 athletes joined

Program Description

A program for tactical athlete with a family. Maximum Hour long sessions that anyone can fit into their schedule

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 25, 2025 06:33
  • Last Edited
    Oct 10, 2025 09:14

Summary

Unleash your potential with the Hybrid Tactical program, a comprehensive 6-week training regimen designed for those ready to elevate their fitness game. With six days of intense workouts each week, you'll engage in a mix of barbell lifts, bodyweight exercises, and cardio sessions to build strength, endurance, and agility. Target key muscle groups through compound movements like squats, deadlifts, and chin-ups while also enhancing your cardiovascular fitness with strategic runs and high-intensity intervals. Perfect for the dedicated lifter looking to maximize results and transform their body!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
10%
Front Delts
9.9%
Middle Delts
9.8%
Lats
8.8%
Triceps
7.9%
Upper Back
7.7%
Hamstrings
6.1%
Abs
5%
Olympic
4.7%
Adductors
3.3%
Chest
3.2%
Other
3.1%
Biceps
3%
Lower Back
2.5%
Cardio
1.6%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Burpee
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Burpee
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Burpee
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Burpee
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Burpee
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Burpee
1
50 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Cardio (LISS)
1
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Cardio (LISS)
1
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Deadlift (Barbell)
1
5 reps
RPE 8
4
Cardio (LISS)
1
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
5 reps
RPE 8
2
Bench Press (Wide Grip)
1
5 reps
RPE 8
3
Power Clean
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
6 reps
RPE 8
2A
Kettlebell Swing
1
15 reps
RPE 8
3A
Goblet Squat
1
15 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
6 reps
RPE 8
5A
Deficit Push Up
1
15 reps
RPE 8
6A
Upright Row (Dumbbell)
1
10 reps
RPE 8
7A
Overhead Press (Dumbbell)
1
10 reps
RPE 8
8A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
9A
Dip (Bodyweight)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
6 reps
RPE 8
2A
Kettlebell Swing
1
15 reps
RPE 8
3A
Goblet Squat
1
15 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
6 reps
RPE 8
5A
Deficit Push Up
1
15 reps
RPE 8
6A
Upright Row (Dumbbell)
1
10 reps
RPE 8
7A
Overhead Press (Dumbbell)
1
10 reps
RPE 8
8A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
9A
Dip (Bodyweight)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
6 reps
RPE 8
2A
Kettlebell Swing
1
15 reps
RPE 8
3A
Goblet Squat
1
15 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
6 reps
RPE 8
5A
Deficit Push Up
1
15 reps
RPE 8
6A
Upright Row (Dumbbell)
1
10 reps
RPE 8
7A
Overhead Press (Dumbbell)
1
10 reps
RPE 8
8A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
9A
Dip (Bodyweight)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
6 reps
RPE 8
2A
Kettlebell Swing
1
15 reps
RPE 8
3A
Goblet Squat
1
15 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
6 reps
RPE 8
5A
Deficit Push Up
1
15 reps
RPE 8
6A
Upright Row (Dumbbell)
1
10 reps
RPE 8
7A
Overhead Press (Dumbbell)
1
10 reps
RPE 8
8A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
9A
Dip (Bodyweight)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
6 reps
RPE 8
2A
Kettlebell Swing
1
15 reps
RPE 8
3A
Goblet Squat
1
15 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
6 reps
RPE 8
5A
Deficit Push Up
1
15 reps
RPE 8
6A
Upright Row (Dumbbell)
1
10 reps
RPE 8
7A
Overhead Press (Dumbbell)
1
10 reps
RPE 8
8A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
9A
Dip (Bodyweight)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Burpee
1
6 reps
RPE 8
2A
Kettlebell Swing
1
15 reps
RPE 8
3A
Goblet Squat
1
15 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
6 reps
RPE 8
5A
Deficit Push Up
1
15 reps
RPE 8
6A
Upright Row (Dumbbell)
1
10 reps
RPE 8
7A
Overhead Press (Dumbbell)
1
10 reps
RPE 8
8A
Bicep Curl (Dumbbell)
1
10 reps
RPE 8
9A
Dip (Bodyweight)
1
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Deadlift (Barbell)
1 Set
5 Reps
@8
4
Burpee
1 Set
50 Reps
@8
Day 2
1
Run
1 Set
30 mins
@6
Day 3
1
Chin-Up (Bodyweight)
5 Sets
5 Reps
@8
2
Bench Press (Wide Grip)
1 Set
5 Reps
@8
3
Power Clean
3 Sets
5 Reps
@8
Day 4
1
Cardio (Zone 2)
1 Set
30 Reps
@6
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8
3
Deadlift (Barbell)
1 Set
5 Reps
@8
4
Cardio (LISS)
1 Set
30 Reps
@6
Day 6
1A
Burpee
1 Set
6 Reps
@8
2A
Kettlebell Swing
1 Set
15 Reps
@8
3A
Goblet Squat
1 Set
15 Reps
@8
4A
Chin-Up (Bodyweight)
1 Set
6 Reps
@8
5A
Deficit Push Up
1 Set
15 Reps
@8
6A
Upright Row (Dumbbell)
1 Set
10 Reps
@8
7A
Overhead Press (Dumbbell)
1 Set
10 Reps
@8
8A
Bicep Curl (Dumbbell)
1 Set
10 Reps
@8
9A
Dip (Bodyweight)
1 Set
10 Reps
@8