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Tactical bodyweight SE base building

by De schepper

Program Description

Tactical barbell Strenght endurance day. Slower weekly progression for over 40 trainee. You can do 2 SE days per week like described in the book. You should also do 3 days of zone 2 cardio per week (30 min) like biking , running, swimming, rowing. Emphasis on starting calisthenics movement.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2025 09:31
  • Last Edited
    Oct 15, 2025 06:16
Muscle Engagement
Front
Back
MuscleSet
Lats
12.7%
Upper Back
12.7%
Glutes
11.3%
Lower Back
9.9%
Triceps
9.9%
Quadriceps
8.5%
Chest
7%
Abs
7%
Biceps
5.6%
Front Delts
5.6%
Middle Delts
5.6%
Forearms
2.8%
Hamstrings
1.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
15 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
15 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
15 reps
RPE 5-7
1D
Back Extension
2
15 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
15 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
18 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
18 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
18 reps
RPE 5-7
1D
Back Extension
2
18 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
18 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
20 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
20 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
20 reps
RPE 5-7
1D
Back Extension
2
20 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
20 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
22 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
22 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
22 reps
RPE 5-7
1D
Back Extension
2
22 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
22 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
24 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
24 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
24 reps
RPE 5-7
1D
Back Extension
2
24 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
24 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
26 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
26 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
26 reps
RPE 5-7
1D
Back Extension
2
26 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
26 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
28 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
28 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
28 reps
RPE 5-7
1D
Back Extension
2
28 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
28 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
30 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
30 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
30 reps
RPE 5-7
1D
Back Extension
2
30 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
30 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
32 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
32 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
32 reps
RPE 5-7
1D
Back Extension
2
32 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
32 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
2
34 reps
RPE 5-7
1B
Pull-Up (Assisted)
2
34 reps
RPE 5-7
1C
Atg Split Squat Slant Board
2
34 reps
RPE 5-7
1D
Back Extension
2
34 reps
RPE 5-7
1E
Flat Bench Lying Leg Raises
2
34 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
15 reps
40%
2
TRX Row
2
15 reps
RPE 6
3
Kettlebell Swing
2
15 reps
40%
4
Suitcase Carry
2
1 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
17 reps
40%
2
TRX Row
2
17 reps
RPE 6
3
Kettlebell Swing
2
17 reps
40%
4
Suitcase Carry
2
1.1 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
19 reps
40%
2
TRX Row
2
19 reps
RPE 6
3
Kettlebell Swing
2
19 reps
40%
4
Suitcase Carry
2
1.2 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
21 reps
40%
2
TRX Row
2
21 reps
RPE 6
3
Kettlebell Swing
2
21 reps
40%
4
Suitcase Carry
2
1.3 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
23 reps
40%
2
TRX Row
2
23 reps
RPE 6
3
Kettlebell Swing
2
23 reps
40%
4
Suitcase Carry
2
1.4 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
25 reps
40%
2
TRX Row
2
25 reps
RPE 6
3
Kettlebell Swing
2
25 reps
40%
4
Suitcase Carry
2
1.5 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
27 reps
40%
2
TRX Row
2
27 reps
RPE 6
3
Kettlebell Swing
2
27 reps
40%
4
Suitcase Carry
2
1.6 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
29 reps
40%
2
TRX Row
2
29 reps
RPE 6
3
Kettlebell Swing
2
29 reps
40%
4
Suitcase Carry
2
1.7 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
31 reps
40%
2
TRX Row
2
31 reps
RPE 6
3
Kettlebell Swing
2
31 reps
40%
4
Suitcase Carry
2
1.8 mins
RPE 6-6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
2
33 reps
40%
2
TRX Row
2
33 reps
RPE 6
3
Kettlebell Swing
2
33 reps
40%
4
Suitcase Carry
2
2 mins
RPE 6-6.5
Week 1
1 / 10 Weeks
Day 1
1A
Push Up (Incline)
2 Sets
15 Reps
@5-7
1B
Pull-Up (Assisted)
2 Sets
15 Reps
@5-7
1C
Atg Split Squat Slant Board
2 Sets
15 Reps
@5-7
1D
Back Extension
2 Sets
15 Reps
@5-7
1E
Flat Bench Lying Leg Raises
2 Sets
15 Reps
@5-7
Day 2
1
Kettlebell Clean and Press
2 Sets
15 Reps
40%
2
TRX Row
2 Sets
15 Reps
@6
3
Kettlebell Swing
2 Sets
15 Reps
40%
4
Suitcase Carry
2 Sets
1 mins
@6-6.5