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M&S Tactical Physique
by Rowdy J
5 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
Jun 08, 2024 02:22
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Week 1
1 / 8 Weeks
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
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
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
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
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
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
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
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