M&S Tactical Physique | Workout Programs | Boostcamp App |

M&S Tactical Physique

by Rowdy J

9 athletes joined

Program Description

THE TACTICAL PHYSIQUE: A FUNCTIONAL STRENGTH & CONDITIONING WORKOUT

Program Overview

Level

Intermediate, Advanced

Goal

Muscle & Sculpting, Athletics

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

May 30, 2024 04:25

Last Edited

Jul 19, 2024 11:35

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Day 1

1

Squat (Barbell)

3 Sets

4 Sets

12 Reps

5 Reps

@6

@9.5

2

Romanian Deadlift (Barbell)

1 Set

4 Sets

12 Reps

5 Reps

@6

@9.5

3A

Incline Bench Press (Dumbbell)

2 Sets

4 Sets

12 Reps

8 Reps

@6

@9.5

3B

Wide Grip Pull-Up

2 Sets

4 Sets

12 Reps

8 Reps

@6

@9.5

4A

TRX Row

3 Sets

15 Reps

@9.5

4B

Plyo Push-Up

3 Sets

15 Reps

@9.5

5A

Hanging Leg Raise

3 Sets

15 Reps

@9.5

5B

Plank

3 Sets

30 secs

@9.5

5C

Sprint

3 Sets

8 Reps

@9.5

Day 2

1A

Standing Shoulder Press (Dumbbell)

2 Sets

4 Sets

12 Reps

15 Reps

@6

@9.5

1B

Face Pull

2 Sets

4 Sets

12 Reps

15 Reps

@6

@9.5

1C

Bulgarian Split Squat (Barbell)

2 Sets

4 Sets

12 Reps

10 Reps

@6

@9.5

2A

Bicep Curl (Dumbbell)

1 Set

4 Sets

12 Reps

15 Reps

@6

@9.5

2B

Dip (Bodyweight)

1 Set

4 Sets

12 Reps

15 Reps

@6

@9.5

3A

Deadlift (Barbell)

3 Sets

15 Reps

@9.5

3B

Standing Calf Raise

3 Sets

15 Reps

@9.5

4A

Sit Up

3 Sets

20 Reps

@9.5

4B

Lying Leg Raise

3 Sets

20 Reps

@9.5

4C

Farmer's Walk (Weighted)

1 Set

3 Reps

Day 3

1

Clean and Press

2 Sets

3 Sets

15 Reps

8 Reps

@6

@9.5

2

Box Jump

1 Set

4 Sets

10 Reps

10 Reps

@6

@9.5

3

Walking Lunge

1 Set

3 Reps

@9.5

4

Plyo Push-Up

1 Set

3 Sets

10 Reps

8 Reps

@6

@9.5

5

Bench Press (Dumbbell)

3 Sets

8 Reps

@9.5

6

Bent Over Row (Barbell)

1 Set

3 Sets

12 Reps

8 Reps

@6

@9.5

7

Plank

1 Set

2 mins

@9.5

8

Sprint

1 Set

8 Reps

@9.5

Day 4

1

Sprint

1 Set

3 Sets

180 secs

10 secs

@6

@10

2A

Lateral Lunge

3 Sets

5 Reps

@9.5

2B

Seated Calf Raise

3 Sets

12 Reps

@9.5

3A

Chin-Up (Bodyweight)

1 Set

3 Sets

12 Reps

12 Reps

@6

@9.5

3B

Bench Press (Barbell)

1 Set

3 Sets

12 Reps

12 Reps

@6

@9.5

4A

Shrug (Dumbbell)

3 Sets

12 Reps

@9.5

4B

Hyperextension

3 Sets

12 Reps

@9.5

5A

Abs Crunch (Bodyweight)

3 Sets

20 Reps

@9.5

5B

Hanging Leg Raise

3 Sets

20 Reps

@9.5

Day 5

1A

Push Up

1 Set

20 Reps

@9.5

1B

Squat (Bodyweight)

1 Set

20 Reps

@9.5

1C

Pull-Up (Bodyweight)

1 Set

10 Reps

@9.5

1D

Walking Lunge (Dumbbell)

1 Set

10 Reps

@9.5

1E

Dip (Bodyweight)

1 Set

10 Reps

@9.5

1F

Sprint

1 Set

10 secs

@9.5

1G

Abs Crunch (Bodyweight)

1 Set

20 Reps

@9.5