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M&S Tactical Physique

by Darnel A.

Program Description

Improve performance (and aesthetics) with this functional strength training program. Bodyweight movements, conditioning work, and supersets work together to help you build a stronger foundation for a functionally fit physique.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 11, 2025 08:05
  • Last Edited
    Jul 23, 2025 09:56

Summary

Unlock your potential with the M&S Tactical Physique program, a comprehensive 10-week journey designed for serious lifters. This 4-day-a-week regimen expertly combines hypertrophy and endurance training, utilizing bodyweight and barbell exercises to sculpt your physique and enhance functional strength. Each session includes targeted supersets, ensuring you maximize your workout efficiency while building muscle and endurance. Get ready to challenge yourself and achieve a tactical physique that stands out!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
4
12 reps
5 reps
-
-
3
Romanian Deadlift (Barbell)
1
4
12 reps
5 reps
-
-
4A
Incline Bench Press (Dumbbell)
2
4
12 reps
8 reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2
4
12 reps
8 reps
-
-
5A
TRX Row
3
15 reps
-
5B
Pike Push Up
3
15 reps
-
6A
Lying Leg Raise
3
20 reps
-
6B
Plank
3
30 mins
-
7
100m Sprint
8
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2
4
12 reps
15 reps
-
-
2B
TRX Row
2
4
12 reps
15 reps
-
-
3
Bulgarian Split Squat (Barbell)
2
4
12 reps
10 reps
-
-
4A
Bicep Curl (Dumbbell)
1
4
12 reps
15 reps
-
-
4B
Dip (Assisted)
1
4
12 reps
15 reps
-
-
5A
Deadlift (Dumbbell)
3
15 reps
-
5B
Single Leg Calf Raise (Weighted)
3
15 reps
-
6A
Sit Up
3
20 reps
-
6B
Lying Leg Raise
3
20 reps
-
7
Sled Push And Drag
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
3
15 reps
8 reps
-
-
3
Box Jump
5
10 reps
-
4
Walking Lunge
3
1 reps
-
5
Pike Push Up
1
3
10 reps
8 reps
-
-
6
Single Arm DB Bench Press
3
8 reps
-
7
Barbell Row
1
3
12 reps
8 reps
-
-
8
Side Plank with Reach Through
1
-
9
100m Sprint
8
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
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
-
4A
Chin-Up (Assisted)
4
12 reps
-
4B
Bench Press (Barbell)
4
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Kettlebell Swing
3
12 reps
-
6A
Abs Crunch (Bodyweight)
3
20 reps
-
6B
Hanging Leg Raise
3
20 reps
-
Week 1
1 / 10 Weeks
Day 2
1A
Push Up
1 Set
20 Reps
-
1B
Burpee
1 Set
10 Reps
-
1C
Walking Lunge
1 Set
20 Reps
-
1D
Windshield Wipers
1 Set
20 Reps
-
1E
Jump Squat
1 Set
10 Reps
-
1F
Inverted Row
1 Set
10 Reps
-
1G
Side Lunge
1 Set
10 Reps
-
2A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
4 Sets
12 Reps
15 Reps
-
-
2B
TRX Row
2 Sets
4 Sets
12 Reps
15 Reps
-
-
3
Bulgarian Split Squat (Barbell)
2 Sets
4 Sets
12 Reps
10 Reps
-
-
4A
Bicep Curl (Dumbbell)
1 Set
4 Sets
12 Reps
15 Reps
-
-
4B
Dip (Assisted)
1 Set
4 Sets
12 Reps
15 Reps
-
-
5A
Deadlift (Dumbbell)
3 Sets
15 Reps
-
5B
Single Leg Calf Raise (Weighted)
3 Sets
15 Reps
-
6A
Sit Up
3 Sets
20 Reps
-
6B
Lying Leg Raise
3 Sets
20 Reps
-
7
Sled Push And Drag
3 Sets
1 Reps
-
Day 3
1A
Eccentric Push Up
1 Set
20 Reps
-
1B
Burpee
1 Set
10 Reps
-
1C
Walking Lunge
1 Set
20 Reps
-
1D
Windshield Wipers
1 Set
20 Reps
-
1E
Jump Squat
1 Set
10 Reps
-
1F
Inverted Row
1 Set
10 Reps
-
1G
Side Lunge
1 Set
10 Reps
-
2
Kettlebell Clean and Press
2 Sets
3 Sets
15 Reps
8 Reps
-
-
3
Box Jump
5 Sets
10 Reps
-
4
Walking Lunge
3 Sets
1 Reps
-
5
Pike Push Up
1 Set
3 Sets
10 Reps
8 Reps
-
-
6
Single Arm DB Bench Press
3 Sets
8 Reps
-
7
Barbell Row
1 Set
3 Sets
12 Reps
8 Reps
-
-
8
Side Plank with Reach Through
1 Set
-
9
100m Sprint
8 Sets
-
Day 4
1A
Push Up
1 Set
20 Reps
-
1B
Burpee
1 Set
10 Reps
-
1C
Walking Lunge
1 Set
20 Reps
-
1D
Windshield Wipers
1 Set
20 Reps
-
1E
Jump Squat
1 Set
10 Reps
-
1F
Inverted Row
1 Set
10 Reps
-
1G
Side Lunge
1 Set
20 Reps
-
2A
Lunge (Dumbbell)
3 Sets
5 Reps
-
2B
Side Lunge
3 Sets
5 Reps
-
2C
Reverse Lunge (Dumbbell)
3 Sets
5 Reps
-
3
Calf Raise (Bodyweight)
3 Sets
12 Reps
-
4A
Chin-Up (Assisted)
4 Sets
12 Reps
-
4B
Bench Press (Barbell)
4 Sets
12 Reps
-
5A
Shrug (Dumbbell)
3 Sets
12 Reps
-
5B
Kettlebell Swing
3 Sets
12 Reps
-
6A
Abs Crunch (Bodyweight)
3 Sets
20 Reps
-
6B
Hanging Leg Raise
3 Sets
20 Reps
-
Day 1
1A
Push Up
1 Set
20 Reps
-
1B
Burpee
1 Set
10 Reps
-
1C
Walking Lunge
1 Set
20 Reps
-
1D
Windshield Wipers
1 Set
10 Reps
-
1E
Jump Squat
1 Set
10 Reps
-
1F
Inverted Row
1 Set
10 Reps
-
1G
Side Lunge
1 Set
10 Reps
-
2
Squat (Barbell)
3 Sets
4 Sets
12 Reps
5 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
4 Sets
12 Reps
5 Reps
-
-
4A
Incline Bench Press (Dumbbell)
2 Sets
4 Sets
12 Reps
8 Reps
-
-
4B
Pull-Up (Neutral Grip, Weighted)
2 Sets
4 Sets
12 Reps
8 Reps
-
-
5A
TRX Row
3 Sets
15 Reps
-
5B
Pike Push Up
3 Sets
15 Reps
-
6A
Lying Leg Raise
3 Sets
20 Reps
-
6B
Plank
3 Sets
30 mins
-
7
100m Sprint
8 Sets
-