Program Description
Program Goal: Build a Tactical Games athlete capable of producing strength, endurance, and precision under fatigue. Focus Areas: Lower body strength (squat/deadlift dominance) Grip and carry endurance Running + rucking engine Work capacity under stress Who This Is For: Intermediate athletes preparing for Tactical Games or tactical selection.
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle, Strength
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMar 18, 2026 08:20
- Last EditedMar 18, 2026 11:16
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.4%
Quadriceps
12%
Glutes
11.9%
Other
9.6%
Upper Back
7.3%
Abs
7.2%
Forearms
7.2%
Lower Back
4.5%
Lats
4.5%
Triceps
4.5%
Front Delts
4.5%
Calves
3.5%
Chest
2.5%
Adductors
2.5%
Biceps
2.3%
Middle Delts
2%
Cardio
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
1
5
12 reps
5 reps
-
-
2
Step-Up (Weighted)
1
1
2
12 reps
10 reps
8 reps
-
-
-
3
Lying Leg Curl
1
4
15 reps
12 reps
-
-
4
Back Extension (Weighted)
1
2
1
15 reps
12 reps
8 reps
-
-
-
5
Plank (Weighted)
3
1 mins
-
6
Standing Calf Raise
1
2
15 reps
15 reps
-
-
7
Side Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
12 reps
5 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1
3
15 reps
8 reps
-
-
3
Lying Leg Curl
1
4
15 reps
12 reps
-
-
4
Back Extension (Weighted)
1
2
1
15 reps
12 reps
8 reps
-
-
-
5
Standing Calf Raise
1
2
15 reps
15 reps
-
-
6
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6
12 reps
4 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1
3
15 reps
8 reps
-
-
3
Lying Leg Curl
1
4
15 reps
12 reps
-
-
4
Back Extension (Weighted)
1
2
1
15 reps
12 reps
8 reps
-
-
-
5
Standing Calf Raise
1
2
15 reps
15 reps
-
-
6
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
12 reps
3 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1
3
15 reps
8 reps
-
-
3
Lying Leg Curl
1
4
15 reps
12 reps
-
-
4
Back Extension (Weighted)
1
2
1
15 reps
12 reps
8 reps
-
-
-
5
Standing Calf Raise
1
2
15 reps
15 reps
-
-
6
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5
12 reps
2 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1
3
15 reps
8 reps
-
-
3
Lying Leg Curl
1
4
15 reps
12 reps
-
-
4
Back Extension (Weighted)
1
2
1
15 reps
12 reps
8 reps
-
-
-
5
Standing Calf Raise
1
2
15 reps
15 reps
-
-
6
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
1 reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1
3
15 reps
8 reps
-
-
3
Lying Leg Curl
1
4
15 reps
12 reps
-
-
4
Back Extension (Weighted)
1
2
1
15 reps
12 reps
8 reps
-
-
-
5
Standing Calf Raise
1
2
15 reps
15 reps
-
-
6
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
-
2
Sandbag Cleans
5
-
3
Farmer's Walk (Weighted)
5
-
-
4
Cable Anti-Rotation Hold
3
10 reps
-
5
Flutter Kicks
3
1 mins
-
6
Russian Twist
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
-
2
Sandbag Cleans
5
-
3
Farmer's Walk (Weighted)
5
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
-
2
Sandbag Cleans
5
-
3
Farmer's Walk (Weighted)
5
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
-
2
Sandbag Cleans
5
-
3
Farmer's Walk (Weighted)
5
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
-
2
Sandbag Cleans
5
-
3
Farmer's Walk (Weighted)
5
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
400m Sprint
5
-
2
Sandbag Cleans
5
-
3
Farmer's Walk (Weighted)
5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Yoga
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Yoga
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Yoga
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Yoga
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Yoga
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
20-30 mins
-
2
Yoga
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
2
Bench Press (Barbell)
1
4
12 reps
6 reps
-
-
3
Bent Over Row (Barbell)
1
1
2
12 reps
6 reps
6 reps
-
-
-
4
Overhead Press (Barbell)
4
6 reps
-
5
Dead Hang
1
2
1 mins
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
2
Bench Press (Barbell)
1
4
12 reps
6 reps
-
-
3
Bent Over Row (Barbell)
1
1
2
12 reps
6 reps
6 reps
-
-
-
4
Overhead Press (Barbell)
4
6 reps
-
5
Dead Hang
1
2
1 mins
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
2
Bench Press (Barbell)
1
4
12 reps
6 reps
-
-
3
Bent Over Row (Barbell)
1
1
2
12 reps
6 reps
6 reps
-
-
-
4
Overhead Press (Barbell)
4
6 reps
-
5
Dead Hang
1
2
1 mins
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
2
Bench Press (Barbell)
1
4
12 reps
6 reps
-
-
3
Bent Over Row (Barbell)
1
1
2
12 reps
6 reps
6 reps
-
-
-
4
Overhead Press (Barbell)
4
6 reps
-
5
Dead Hang
1
2
1 mins
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
2
Bench Press (Barbell)
1
4
12 reps
6 reps
-
-
3
Bent Over Row (Barbell)
1
1
2
12 reps
6 reps
6 reps
-
-
-
4
Overhead Press (Barbell)
4
6 reps
-
5
Dead Hang
1
2
1 mins
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
5
AMRAP
-
2
Bench Press (Barbell)
1
4
12 reps
6 reps
-
-
3
Bent Over Row (Barbell)
1
1
2
12 reps
6 reps
6 reps
-
-
-
4
Overhead Press (Barbell)
4
6 reps
-
5
Dead Hang
1
2
1 mins
1 mins
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
2
Front Squat (Barbell)
1
3
15 reps
6 reps
-
-
3
Walking Lunge (Dumbbell)
1
3
15 reps
12 reps
-
-
4
Sled Pushes
3
AMRAP
-
5
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
2
Front Squat (Barbell)
1
3
15 reps
6 reps
-
-
3
Walking Lunge (Dumbbell)
1
3
15 reps
12 reps
-
-
4
Sled Pushes
3
AMRAP
-
5
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
2
Front Squat (Barbell)
1
3
15 reps
6 reps
-
-
3
Walking Lunge (Dumbbell)
1
3
15 reps
12 reps
-
-
4
Sled Pushes
3
AMRAP
-
5
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
2
Front Squat (Barbell)
1
3
15 reps
6 reps
-
-
3
Walking Lunge (Dumbbell)
1
3
15 reps
12 reps
-
-
4
Sled Pushes
3
AMRAP
-
5
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
2
Front Squat (Barbell)
1
3
15 reps
6 reps
-
-
3
Walking Lunge (Dumbbell)
1
3
15 reps
12 reps
-
-
4
Sled Pushes
3
AMRAP
-
5
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5
15 reps
5 reps
-
-
2
Front Squat (Barbell)
1
3
15 reps
6 reps
-
-
3
Walking Lunge (Dumbbell)
1
3
15 reps
12 reps
-
-
4
Sled Pushes
3
AMRAP
-
5
Seated Calf Raise
1
1
2
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
6
-
2
Farmer's Walk (Weighted)
6
-
3
Burpee
6
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
6
-
2
Farmer's Walk (Weighted)
6
-
3
Burpee
6
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
6
-
2
Farmer's Walk (Weighted)
6
-
3
Burpee
6
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
6
-
2
Farmer's Walk (Weighted)
6
-
3
Burpee
6
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
6
-
2
Farmer's Walk (Weighted)
6
-
3
Burpee
6
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
200m Sprint
6
-
2
Farmer's Walk (Weighted)
6
-
3
Burpee
6
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
2
Step-Up (Weighted)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
-
-
-
-
3
Lying Leg Curl1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
-
4
Back Extension (Weighted)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
8 Reps
-
-
-
-
5
Plank (Weighted)1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6
Standing Calf Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Side Plank1 Set
1 Set
1 Set
-
-
-
Day 2
1
400m Sprint1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
2
Sandbag Cleans 1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
3
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
-
-
-
-
4
Cable Anti-Rotation Hold1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Flutter Kicks1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
6
Russian Twist1 Set
1 Set
1 Set
-
-
-
Day 3
1
Cardio (Zone 2)1 Set
20-30 mins
-
2
Yoga1 Set
20-30 mins
-
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
-
-
-
-
-
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
-
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
4
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
5
Dead Hang1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
Day 5
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
-
-
2
Front Squat (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
4
Sled Pushes1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Seated Calf Raise1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
-
-
-
-
Day 6
1
200m Sprint1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
2
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
3
Burpee1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
-
Day 7
1
Stretching1 Set
-