M&S Tactical Physique
The Tactical Physique: A Functional Strength Training & Conditioning Workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 1 | 20 reps |
| 1B | Burpee | 1 | 10 reps |
| 1C | Walking Lunge | 1 | 20 reps |
| 1D | Windshield Wipers | 1 | 20 reps |
| 1E | Jump Squat | 1 | 10 reps |
| 1F | Inverted Row | 1 | 10 reps |
| 1G | Side Lunge | 1 | 10 reps |
| Superset | |||
| 2A | Standing Behind Neck Shoulder Press (Barbell) | 2 | 12 reps |
| 4 | 15 reps | ||
| 2B | TRX Row | 2 | 12 reps |
| 4 | 15 reps | ||
| 3 | Bulgarian Split Squat (Barbell) | 2 | 12 reps |
| 4 | 10 reps | ||
| Superset | |||
| 4A | Bicep Curl (Dumbbell) | 1 | 12 reps |
| 4 | 15 reps | ||
| 4B | Dip (Assisted) | 1 | 12 reps |
| 4 | 15 reps | ||
| Superset | |||
| 5A | Deadlift (Dumbbell) | 3 | 15 reps |
| 5B | Single Leg Calf Raise (Weighted) | 3 | 15 reps |
| Superset | |||
| 6A | Sit Up | 3 | 20 reps |
| 6B | Lying Leg Raise | 3 | 20 reps |
| 7 | Sled Push And Drag | 3 | 1 rep |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Eccentric Push Up | 1 | 20 reps |
| 1B | Burpee | 1 | 10 reps |
| 1C | Walking Lunge | 1 | 20 reps |
| 1D | Windshield Wipers | 1 | 20 reps |
| 1E | Jump Squat | 1 | 10 reps |
| 1F | Inverted Row | 1 | 10 reps |
| 1G | Side Lunge | 1 | 10 reps |
| 2 | Kettlebell Clean and Press | 2 | 15 reps |
| 3 | 8 reps | ||
| 3 | Box Jump | 5 | 10 reps |
| 4 | Walking Lunge | 3 | 1 rep |
| 5 | Pike Push Up | 1 | 10 reps |
| 3 | 8 reps | ||
| 6 | Single Arm DB Bench Press | 3 | 8 reps |
| 7 | Barbell Row | 1 | 12 reps |
| 3 | 8 reps | ||
| 8 | Side Plank with Reach Through | 1 | 0 reps |
| 9 | 100m Sprint | 8 | 0 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 1 | 20 reps |
| 1B | Burpee | 1 | 10 reps |
| 1C | Walking Lunge | 1 | 20 reps |
| 1D | Windshield Wipers | 1 | 20 reps |
| 1E | Jump Squat | 1 | 10 reps |
| 1F | Inverted Row | 1 | 10 reps |
| 1G | Side Lunge | 1 | 20 reps |
| Superset | |||
| 2A | Lunge (Dumbbell) | 3 | 5 reps |
| 2B | Side Lunge | 3 | 5 reps |
| 2C | Reverse Lunge (Dumbbell) | 3 | 5 reps |
| 3 | Calf Raise (Bodyweight) | 3 | 12 reps |
| Superset | |||
| 4A | Chin-Up (Assisted) | 4 | 12 reps |
| 4B | Bench Press (Barbell) | 4 | 12 reps |
| Superset | |||
| 5A | Shrug (Dumbbell) | 3 | 12 reps |
| 5B | Kettlebell Swing | 3 | 12 reps |
| Superset | |||
| 6A | Abs Crunch (Bodyweight) | 3 | 20 reps |
| 6B | Hanging Leg Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Push Up | 1 | 20 reps |
| 1B | Burpee | 1 | 10 reps |
| 1C | Walking Lunge | 1 | 20 reps |
| 1D | Windshield Wipers | 1 | 10 reps |
| 1E | Jump Squat | 1 | 10 reps |
| 1F | Inverted Row | 1 | 10 reps |
| 1G | Side Lunge | 1 | 10 reps |
| 2 | Squat (Barbell) | 3 | 12 reps |
| 4 | 5 reps | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 12 reps |
| 4 | 5 reps | ||
| Superset | |||
| 4A | Incline Bench Press (Dumbbell) | 2 | 12 reps |
| 4 | 8 reps | ||
| 4B | Pull-Up (Neutral Grip, Weighted) | 2 | 12 reps |
| 4 | 8 reps | ||
| Superset | |||
| 5A | TRX Row | 3 | 15 reps |
| 5B | Pike Push Up | 3 | 15 reps |
| Superset | |||
| 6A | Lying Leg Raise | 3 | 20 reps |
| 6B | Plank | 3 | 30 min |
| 7 | 100m Sprint | 8 | 0 min |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, M&S Tactical Physique is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
M&S Tactical Physique is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
M&S Tactical Physique is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
