IntermediateFree

TACTICAL TRAINING CYCLE

Dick Winters· Dec 2023

1,500athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate

Goal

Athletics, Muscle, Strength

Equipment

Full Gym

Session length

90 min

DESCRIPTION: A tactical training program to follow when you got time to train. It covers every capacity an operational athlete (Military, Policeman, Firefighter, etc) must have. It will not prepare you for any selection, it just got you to train for your job. The program is based on a frequency 5x Week, it's an Upper/Lower Split. This program includes a mix of metabolic circuits. Weightlifting sessions (W) are based on Strength (Heavy Sessions, mechanical stress, full rest) and Hypertrophy (Hyper, metabolic stress, incomplete rest), after (W), we have MS (Metabolic Sessions) which are based off running and fighting (heavy bag or shadow boxing). It could be done entirely on a full gym (you can always swap exercises and/or do MS outside if you can). PROGRESSION: For (W) the progression is as follow: listen to your body, I would recommend to not add kg every workout, but to reach the max rep goal for every set. You could also add kg for the first set (let it be the Top Set), and add reps on the rest, and so on, but always try to get the max reps prescribed, do not lower the reps. For the (MS) just follow it, you could also see from the net or books some MS to do. I chose these ones to be an all around athlete.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

12.4%

Hamstrings

11.7%

Other

10.4%

Glutes

9.6%

Lats

8.1%

Upper Back

7.5%

Chest

6.5%

Triceps

6.5%

Abs

Front Delts

4.5%

Lower Back

4.4%

Calves

4.2%

Biceps

2.7%

Full-Body

2.6%

Middle Delts

2.1%

Adductors

1.2%

Abductors

0.5%

Forearms

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	5–7 reps	@8–10
2	Barbell Row	4	5–7 reps	@8–10
3	Overhead Press (Barbell)	4	6–8 reps	@8–10
4	Pull-Up (Weighted)	4	6–8 reps	@8–10
5	Dip (Weighted)	4	6–8 reps	@8–10
6	Run	2	400 reps	@10
		2	300 reps	@10
		2	200 reps	@10
		1	100 reps	@10

#	Exercise	Sets	Reps	Load
1	Standing Calf Raise	4	8–10 reps	@8–10
2	Squat (Smith Machine)	4	6–8 reps	@8–10
3	Romanian Deadlift (Barbell)	4	6–8 reps	@8–10
4	Leg Press	4	6–8 reps	@8–10
5	Hack Squat	3	6–8 reps	@8–10
6	Lunge (Barbell)	2	10–12 reps	@8–10
7	Heavy Bag / Shadow Boxing	5	1.5 min	@10

#	Exercise	Sets	Reps	Load
Superset
2	Yoga	1	15–20 min	@6–8
Superset
3A	Plank	1	1 min	@6–10
3B	Side Plank	1	1 min	@6–10
3C	Lying Leg Raise	1	20 reps	@6–10
3D	Abs Crunch (Bodyweight)	1	20 reps	@6–10
3E	Superman	1	1 min	@6–10
4	Jog	1	40 min	@6

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	1	6–8 reps	@8–10
		2	10–12 reps	@8–10
2	Pull-Up (Bodyweight)	3	AMRAP	@10
3	Chest Press (Machine)	3	10–12 reps	@8–10
4	Dumbbell Row	3	10–12 reps	@8–10
5	Lat Pulldown (Close Grip)	3	10–15 reps	@8–10
6	Sprint	10	0.5 min	@10

#	Exercise	Sets	Reps	Load
1	Standing Calf Raise	4	12–15 reps	@8–10
2	Stiff Leg Deadlift	1	5–7 reps	@8–10
		2	8–10 reps	@8–10
3	Leg Extension	4	10–15 reps	@8–10
4	Lying Leg Curl	4	10–12 reps	@8–10
5	Hack Squat	3	10–12 reps	@8–10
6	Lunge (Dumbbell)	2	12–15 reps	@8–10
7	Leg Press	1	50+ reps	@8–10
Superset
8A	Burpee	1	10 reps	@10
8B	Heavy Bag / Shadow Boxing	1	2 min	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, TACTICAL TRAINING CYCLE is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full 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 90 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.

TACTICAL TRAINING CYCLE is structured around 5 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

TACTICAL TRAINING CYCLE 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

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