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BoostcampPNG

M&S Tactical Physique

by Rowdy J
17 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
    Mar 02, 2025 08:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Upper Back
10.5%
Glutes
9.6%
Abs
9.4%
Chest
8.2%
Triceps
6.9%
Hamstrings
6.3%
Lats
6.3%
Other
5.3%
Front Delts
5%
Biceps
4.3%
Lower Back
4.3%
Middle Delts
3%
Calves
2.3%
Adductors
2%
Olympic
1.9%
Rear Delts
1.8%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4
12 reps
5 reps
RPE 6
RPE 9.5
2
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
RPE 6
RPE 9.5
3A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
RPE 6
RPE 9.5
3B
Wide Grip Pull-Up
2
4
12 reps
8 reps
RPE 6
RPE 9.5
4A
TRX Row
3
15 reps
RPE 9.5
4B
Plyo Push-Up
3
15 reps
RPE 9.5
5A
Hanging Leg Raise
3
15 reps
RPE 9.5
5B
Plank
3
30 secs
RPE 9.5
5C
Sprint
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1B
Face Pull
2
4
12 reps
15 reps
RPE 6
RPE 9.5
1C
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
RPE 6
RPE 9.5
2A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
2B
Dip (Bodyweight)
1
4
12 reps
15 reps
RPE 6
RPE 9.5
3A
Deadlift (Barbell)
3
15 reps
RPE 9.5
3B
Standing Calf Raise
3
15 reps
RPE 9.5
4A
Sit Up
3
20 reps
RPE 9.5
4B
Lying Leg Raise
3
20 reps
RPE 9.5
4C
Farmer's Walk (Weighted)
1
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
2
3
15 reps
8 reps
RPE 6
RPE 9.5
2
Box Jump
1
4
10 reps
10 reps
RPE 6
RPE 9.5
3
Walking Lunge
1
3 reps
RPE 9.5
4
Plyo Push-Up
1
3
10 reps
8 reps
RPE 6
RPE 9.5
5
Bench Press (Dumbbell)
3
8 reps
RPE 9.5
6
Bent Over Row (Barbell)
1
3
12 reps
8 reps
RPE 6
RPE 9.5
7
Plank
1
2 mins
RPE 9.5
8
Sprint
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
3
180 secs
10 secs
RPE 6
RPE 10
2A
Lateral Lunge
3
5 reps
RPE 9.5
2B
Seated Calf Raise
3
12 reps
RPE 9.5
3A
Chin-Up (Bodyweight)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
3B
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 6
RPE 9.5
4A
Shrug (Dumbbell)
3
12 reps
RPE 9.5
4B
Hyperextension
3
12 reps
RPE 9.5
5A
Abs Crunch (Bodyweight)
3
20 reps
RPE 9.5
5B
Hanging Leg Raise
3
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
1
20 reps
RPE 9.5
1B
Squat (Bodyweight)
1
20 reps
RPE 9.5
1C
Pull-Up (Bodyweight)
1
10 reps
RPE 9.5
1D
Walking Lunge (Dumbbell)
1
10 reps
RPE 9.5
1E
Dip (Bodyweight)
1
10 reps
RPE 9.5
1F
Sprint
1
10 secs
RPE 9.5
1G
Abs Crunch (Bodyweight)
1
20 reps
RPE 9.5
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