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TACTICAL TRAINING CYCLE

by Dick Winters
996 athletes joined
4.0
(1 rating)

Program Description

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.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2023 05:12
  • Last Edited
    Nov 14, 2024 12:27
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8-10
2
Barbell Row
4
5-7 reps
RPE 8-10
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
2
2
2
1
400 reps
300 reps
200 reps
100 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8-10
2
Barbell Row
4
5-7 reps
RPE 8-10
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
2
2
2
1
400 reps
300 reps
200 reps
100 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8-10
2
Barbell Row
4
5-7 reps
RPE 8-10
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
2
2
2
1
400 reps
300 reps
200 reps
100 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-7 reps
RPE 8-10
2
Barbell Row
4
5-7 reps
RPE 8-10
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
2
2
2
1
400 reps
300 reps
200 reps
100 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
4
6-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
4
Leg Press
4
6-8 reps
RPE 8-10
5
Hack Squat
3
6-8 reps
RPE 8-10
6
Lunge (Barbell)
2
10-12 reps
RPE 8-10
7
Heavy Bag / Shadow Boxing
5
1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
4
6-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
4
Leg Press
4
6-8 reps
RPE 8-10
5
Hack Squat
3
6-8 reps
RPE 8-10
6
Lunge (Barbell)
2
10-12 reps
RPE 8-10
7
Heavy Bag / Shadow Boxing
5
1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
4
6-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
4
Leg Press
4
6-8 reps
RPE 8-10
5
Hack Squat
3
6-8 reps
RPE 8-10
6
Lunge (Barbell)
2
10-12 reps
RPE 8-10
7
Heavy Bag / Shadow Boxing
5
1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
8-10 reps
RPE 8-10
2
Squat (Smith Machine)
4
6-8 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8-10
4
Leg Press
4
6-8 reps
RPE 8-10
5
Hack Squat
3
6-8 reps
RPE 8-10
6
Lunge (Barbell)
2
10-12 reps
RPE 8-10
7
Heavy Bag / Shadow Boxing
5
1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
2
Yoga
1
15-20 mins
RPE 6-8
3A
Plank
1
1 mins
RPE 6-10
3B
Side Plank
1
1 mins
RPE 6-10
3C
Lying Leg Raise
1
20 reps
RPE 6-10
3D
Abs Crunch (Bodyweight)
1
20 reps
RPE 6-10
3E
Superman
1
1 mins
RPE 6-10
4
Jog
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Yoga
1
15-20 mins
RPE 6-8
3A
Plank
1
1 mins
RPE 6-10
3B
Side Plank
1
1 mins
RPE 6-10
3C
Lying Leg Raise
1
20 reps
RPE 6-10
3D
Abs Crunch (Bodyweight)
1
20 reps
RPE 6-10
3E
Superman
1
1 mins
RPE 6-10
4
Jog
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Yoga
1
15-20 mins
RPE 6-8
3A
Plank
1
1 mins
RPE 6-10
3B
Side Plank
1
1 mins
RPE 6-10
3C
Lying Leg Raise
1
20 reps
RPE 6-10
3D
Abs Crunch (Bodyweight)
1
20 reps
RPE 6-10
3E
Superman
1
1 mins
RPE 6-10
4
Jog
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
2
Yoga
1
15-20 mins
RPE 6-8
3A
Plank
1
1 mins
RPE 6-10
3B
Side Plank
1
1 mins
RPE 6-10
3C
Lying Leg Raise
1
20 reps
RPE 6-10
3D
Abs Crunch (Bodyweight)
1
20 reps
RPE 6-10
3E
Superman
1
1 mins
RPE 6-10
4
Jog
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-10
RPE 8-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Dumbbell Row
3
10-12 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
6
Sprint
10
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-10
RPE 8-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Dumbbell Row
3
10-12 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
6
Sprint
10
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-10
RPE 8-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Dumbbell Row
3
10-12 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
6
Sprint
10
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-8 reps
10-12 reps
RPE 8-10
RPE 8-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 8-10
4
Dumbbell Row
3
10-12 reps
RPE 8-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
6
Sprint
10
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12-15 reps
RPE 8-10
2
Stiff Leg Deadlift
1
2
5-7 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Leg Extension
4
10-15 reps
RPE 8-10
4
Lying Leg Curl
4
10-12 reps
RPE 8-10
5
Hack Squat
3
10-12 reps
RPE 8-10
6
Lunge (Dumbbell)
2
12-15 reps
RPE 8-10
7
Leg Press
1
50+ reps
RPE 8-10
8A
Burpee
1
10 reps
RPE 10
8B
Heavy Bag / Shadow Boxing
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12-15 reps
RPE 8-10
2
Stiff Leg Deadlift
1
2
5-7 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Leg Extension
4
10-15 reps
RPE 8-10
4
Lying Leg Curl
4
10-12 reps
RPE 8-10
5
Hack Squat
3
10-12 reps
RPE 8-10
6
Lunge (Dumbbell)
2
12-15 reps
RPE 8-10
7
Leg Press
1
50+ reps
RPE 8-10
8A
Burpee
1
10 reps
RPE 10
8B
Heavy Bag / Shadow Boxing
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12-15 reps
RPE 8-10
2
Stiff Leg Deadlift
1
2
5-7 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Leg Extension
4
10-15 reps
RPE 8-10
4
Lying Leg Curl
4
10-12 reps
RPE 8-10
5
Hack Squat
3
10-12 reps
RPE 8-10
6
Lunge (Dumbbell)
2
12-15 reps
RPE 8-10
7
Leg Press
1
50+ reps
RPE 8-10
8A
Burpee
1
10 reps
RPE 10
8B
Heavy Bag / Shadow Boxing
1
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
12-15 reps
RPE 8-10
2
Stiff Leg Deadlift
1
2
5-7 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Leg Extension
4
10-15 reps
RPE 8-10
4
Lying Leg Curl
4
10-12 reps
RPE 8-10
5
Hack Squat
3
10-12 reps
RPE 8-10
6
Lunge (Dumbbell)
2
12-15 reps
RPE 8-10
7
Leg Press
1
50+ reps
RPE 8-10
8A
Burpee
1
10 reps
RPE 10
8B
Heavy Bag / Shadow Boxing
1
2 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-7 Reps
@8-10
2
Barbell Row
4 Sets
5-7 Reps
@8-10
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8-10
4
Pull-Up (Weighted)
4 Sets
6-8 Reps
@8-10
5
Dip (Weighted)
4 Sets
6-8 Reps
@8-10
6
Run
2 Sets
2 Sets
2 Sets
1 Set
400 Reps
300 Reps
200 Reps
100 Reps
@10
@10
@10
@10
Day 2
1
Standing Calf Raise
4 Sets
8-10 Reps
@8-10
2
Squat (Smith Machine)
4 Sets
6-8 Reps
@8-10
3
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8-10
4
Leg Press
4 Sets
6-8 Reps
@8-10
5
Hack Squat
3 Sets
6-8 Reps
@8-10
6
Lunge (Barbell)
2 Sets
10-12 Reps
@8-10
7
Heavy Bag / Shadow Boxing
5 Sets
1.5 mins
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
10-12 Reps
@8-10
@8-10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8-10
4
Dumbbell Row
3 Sets
10-12 Reps
@8-10
5
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8-10
6
Sprint
10 Sets
0.5 mins
@10
Day 5
1
Standing Calf Raise
4 Sets
12-15 Reps
@8-10
2
Stiff Leg Deadlift
1 Set
2 Sets
5-7 Reps
8-10 Reps
@8-10
@8-10
3
Leg Extension
4 Sets
10-15 Reps
@8-10
4
Lying Leg Curl
4 Sets
10-12 Reps
@8-10
5
Hack Squat
3 Sets
10-12 Reps
@8-10
6
Lunge (Dumbbell)
2 Sets
12-15 Reps
@8-10
7
Leg Press
1 Set
50+ Reps
@8-10
8A
Burpee
1 Set
10 Reps
@10
8B
Heavy Bag / Shadow Boxing
1 Set
2 mins
@10
Day 3
2
Yoga
1 Set
15-20 mins
@6-8
3A
Plank
1 Set
1 mins
@6-10
3B
Side Plank
1 Set
1 mins
@6-10
3C
Lying Leg Raise
1 Set
20 Reps
@6-10
3D
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6-10
3E
Superman
1 Set
1 mins
@6-10
4
Jog
1 Set
40 mins
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Steven RoskowskiAge 38, Man
3 months ago
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
Overall this was a very good workout plan. Be careful with following the RPE. Using RPE 10 for every exercise, every set, and every week is a recipe for injury. With a 5 day frequency it’s safer to target RPE 6-7. RPE 10 should be reserved for peaking (90%+) and high rep finishers (-55%).