Intermediate–AdvancedFree

The Tactical Athlete V2

Build maximal strength and operational durability with this 12-week wave-based tactical strength system.

Ian Sherer· Apr 2026

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Athletics, Strength, Muscle, Bodyweight Fitness

Equipment

Full Gym

Session length

60 min

The Tactical Athlete V2 is a 12-week tactical strength program built to develop real-world strength, power, and durability. It is designed for military personnel, law enforcement officers, and other tactical professionals who need to be strong, resilient, and capable under physical stress. Weekly Training Split The program follows a four-day upper and lower body structure: Day 1 – Lower + Back Day 2 – Upper Day 3 – Lower + Back + Grip Day 4 – Upper Each session is built around compound lifts, which form the foundation of the program. Accessory work supports these lifts by strengthening critical areas for tactical professionals, including the legs, back, shoulders, and trunk. How the Program Works The primary lifts follow structured percentage-based loading. This allows athletes to build strength progressively and consistently over time. Accessory exercises are programmed to improve muscle balance, reduce weak points, and support joint health. During the base phase, accessory volume is higher to build muscle and reinforce movement quality. In the final phase, accessory volume is reduced so the athlete can express strength without excessive fatigue. Progression Structure The program runs for 12 weeks and is divided into two phases. Base Phase: Weeks 1-9 Intensity increases in three-week waves: Weeks 1-3 @ 65% 1RM Weeks 4-6 @ 70% 1RM Weeks 7-9 @ 75% 1RM Each main lift ends with a final AMRAP set to help drive progression. Peak Phase: Weeks 10-12 Intensity increases to 80-85% and total volume is slightly reduced to allow recovery and performance to rise. The focus shifts from accumulating work to expressing strength. Autoregulation Approach This program incorporates autoregulation principles inspired by Alexander Bromley’s Bullmastiff program. The final set of each primary lift is performed as an AMRAP at the prescribed percentage. For every repetition completed above the target, 1% of the athlete’s 1RM is added to the following week’s working weight. This ensures the program adjusts to the athlete’s performance and readiness rather than relying on rigid percentages alone.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

11.6%

Quadriceps

10.7%

Glutes

10.3%

Triceps

10.2%

Front Delts

9.6%

Abs

Upper Back

Lats

6.5%

Chest

Biceps

4.6%

Middle Delts

4.3%

Lower Back

2.8%

Forearms

2.4%

Rear Delts

Adductors

1.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Trap Bar Jumps	1	5 reps	30%
		1	5 reps	30%
		1	5 reps	30%
		1	5 reps	30%
		1	5 reps	30%
2	Squat (Barbell)	1	6 reps	65%
		1	6 reps	65%
		1	6 reps	65%
3	Squat (Barbell)	1	6+ reps	65%
4	Romanian Deadlift (Barbell)	1	12 reps	@6
		1	12 reps	@6
		1	12 reps	@6
5	Bent Over Row (Barbell)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
6	Walking Lunge (Dumbbell)	1	12–15 reps	—
		1	12–15 reps	—
7	Plank	1	undefined min	—
		1	undefined min	—
		1	undefined min	—

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	6 reps	65%
		1	6 reps	65%
		1	6 reps	65%
2	Bench Press (Barbell)	1	6+ reps	65%
3	One Arm Bent Over Row	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
4	Dip (Weighted)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
Superset
5A	Hammer Curl (Dumbbell)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
5B	Tricep Rope Push Down (Cable)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
6	Hanging Leg Raise	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—

#	Exercise	Sets	Reps	Load
1	Trap Bar Deadlift	1	6 reps	65%
		1	6 reps	65%
		1	6 reps	65%
2	Trap Bar Deadlift	1	6+ reps	65%
3	Front Squat (Barbell)	1	12 reps	@6
		1	12 reps	@6
		1	12 reps	@6
4	Chin-Up (Weighted)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
5	Leg Curl	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
6	Bulgarian Split Squat (Dumbbell)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
7	Farmer's Walk (Weighted)	1	—	80%
		1	—	70%
		1	—	60%

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	6 reps	65%
		1	6 reps	65%
		1	6 reps	65%
2	Overhead Press (Barbell)	1	6+ reps	65%
3	Seated Row (Cable)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
4	Lateral Raise (Dumbbell)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
5	Rear Delt Fly (Dumbbell)	1	12–15 reps	—
		1	12–15 reps	—
		1	12–15 reps	—
6	Push Up	1	AMRAP	—
		1	AMRAP	—
		1	AMRAP	—

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, The Tactical Athlete V2 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.

The Tactical Athlete V2 is structured around 4 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.

The Tactical Athlete V2 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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