• Author / Uploaded
• Anthony Dinicolantonio

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Prepared exclusively for [email protected]

Prepared exclusively for [email protected]

TACTICAL MONSTER

Hey, Welcome to your Tactical Monster 12 Week Training Plan. Specifically created to help you increase your strength and build muscle mass fast, transforming you into the ultimate tactical monster. Before you begin I just wanted to thank you again for joining the tribe and starting your training. It takes a lot of courage to ditch excuses and take action on your goals, but that is what makes you stand out from the rest. On the following pages I have laid out a detailed schedule for the next 12 weeks, comprised of 3 Phases of training, VOLUME, STRENGTH and HYPERTROPHY. These three phases are specifically designed to work together to give you the greatest strength and muscle increases. Please be sure to read over the following pages so that you can have a full understanding of what each phase is designed to achieve. I wont lie to you, this plan will be hard. However, it is through that struggle that you will see those huge increases. This training plan, along with the nutrition guide means I can guarantee your mission success.

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TACTICAL MONSTER

To hit the target we need to first know what we are aiming for. It’s all good and well to want to be bigger, leaner or have greater energy but the first thing I want you to do is set a goal. You need a reason to be putting your body through this pain, a reason for the torture. Before you begin your training I want you to sit down and take time to think about what you really want to achieve. What do you want to get out of these next 12 weeks. Don’t stress your goal doesn’t have to be perfect, I don’t believe in goals that don’t change, as you grow your goals should also grow with you, but if you don’t have any goal at all what do you have to aim for?

There are a few important things to keep in mind when setting your goals that will also help keep them achievable. 1.)There are two type of goals to focus on general and specific. A general goal you may have could be, “I want to be able to see the veins and vascularity in my arms” A specific goal would be, “I will lower my bodyfat % from 14% to 10% in the next 12 weeks” 2.) Keep it short. No more then 5 goals with a combination of general and specific goals (have at least 1-2 specific goals).

3.) Write them down, no one else has to see them this is just to help you really commit. 4.)Visualise yourself achieving these goals and imagine just how good it will feel when you do.

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-- Henry Rollins

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TRACKING YOUR PROGRESS

We want to record where you were at before you began this training so you can look back and be proud of how far you have come. When things get tough you need to keep yourself motivated and what better motivator then seeing your own personal progress. The number on the scales and reflection in the mirror aren’t enough to see your true progressions. We are training you to become a tactical monster so not only is photographic proof important in measuring progress but we also need to measure your increases in strength and muscle mass, with measurements and performance testing.

Should be taken from the following areas; Chest - Take just above nipple line, around. Stand up straight, relax and then release all the air out of your lunges. Now take your measurement. Waist - Measure from just above your bellybutton and around. Take this while standing up straight. For the following measurements, you can take them with the muscles relaxed or flexed, just be sure to specify this when recording your results.

Yes the typical before and after photos. It does feel odd standing in front of the mirror posing for a photo but trust me, they do help you stay motivated. Remember no one else has to see these photos if you do not wish, they are for your eyes only so don’t be shy. Here are some best practices to help you keep it simple; • Use good lighting and try and keep the

same lighting for before and after images.

• Aim for a plain background when taking

images.

• Take at least 3 images one from front on,

one from side view and one from back. Bicep - Taken between shoulder and elbow, • Assume a natural relaxed pose. choose the widest part of your arm (usually right in the middle). Thigh - Taken below the butt but above your knee. Stand up straight and pick the We are looking for 5RM’s here. Before you widest part of your thigh. begin this training you need to take a day and test your 5-Rep Max. Your 5-rep max is Note: the most weight you can lift for 5 If you feel one arm or leg is different from repetitions of that specific exercise.

the other (usually is the case) feel free to measure each arm and each leg, just clearly We are testing for increases in these three document the results. main exercises, squat, deadlift and benchpress

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YOUR TRAINING

Weeks 1, 4, 7 & 10; Phase 1 – Volume Weeks 2, 5, 8 & 11; Phase 2 - Strength Weeks 3, 6, 9 & 12; Phase 3 - Hypertrophy

This is a 3 phase training plan that is specifically designed to help you get the most out of your training. Due to the very high volume, lifting tempos aren’t hugely important. Although your focus should be on keeping good form throughout. Below I have explained each phase and WHY you will be training this way, so please take time to thoroughly read through and understand your training.

This phase focuses on a really high volume of work with the goal of overtraining your muscles. You won’t be using super heavy weights, as we want to protect your central nervous system from becoming burnt out and getting hit too hard at first. It will be crazy hard and don’t be surprised if you have to greatly decrease your usual weights, (It’s normal due to this high intensity). During this week you will also experience a lot of muscle soreness. If you are not used to such a high volume, please start at the lowest amount of sets required for each exercise. Remember, this is only week one give your body time to adjust. During this week the volume is lowered, however, the weight you will be lifting will increase. Unlike the other two phases the focus here is truly on strength. Your rest periods will also increase this week as we are trying to lift as heavy as possible for every set. Please allow yourself this rest time, you may not be sweating but you are working hard. Even though phase 1 and phase 3 are similar in aiming for extra size and time under tension, the volume is lower during this week to allow for greater adaptation (muscle growth)

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SCHEDULE

I realise everyone's schedule is different, so to make this training suit you and your lifestyle it is optional on how you split up your week. Below I have included 3 variations for you, please choose the one that suits you best they all have the same great results.

**Along with these splits you will need to add conditioning and active recovery to

your week. 1-3 high intensity sessions and 1-2 active recovery sessions are recommended each week.

Active recovery sessions are only for days OFF where as high intensity sessions are to be added on to any ON day of your choosing.

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WARM-UP/ COOL-DOWN

The best way to warm up is by beginning each session with a low intensity aerobic activity then following that with a small dynamic warm-up. Warming up is compulsory and will set you up for a great workout and minimize injuries. The goal is to get the blood flowing and build up a light sweat so your muscles are ready for what’s to come. Also, please refrain from stripping down the minute you step foot into a gym. Wearing warm clothes is recommended at this time to help raise the body temperature and speed up the process.

Choose any low intensity activity you like and perform that for 5-10 minutes. Whether you want to jog, cycle, row, walk or perform some shadow boxing make sure this is the first thing you do.

Follow your low intensity workout with a small dynamic warm-up to fully prepare the body for the onslaught. Work through a range of movement patterns specifically chosen to get the muscles, ligaments and tendons ready for action.

After each workout, take 5-10 minutes minimum to engage in a cool down. Perform a slow jog or walk for between 800-1000m then slowly work into some static stretching targeting the areas you have worked that day or areas that may be sore from previous days workout. If you are experienced in using a foam roller or lacrosse ball, by all means use it but if you aren’t make sure you get some assistance.

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CONDITIONING

Choose one of the following conditioning sessions. You may complete a min of 1 and a max of 3 sessions per week. Any more high intensity sessions than this and you will actually slow your progress.

Workout 1 5 x Pull-ups 10 x Kettlebell snatches 15 x Kettlebell figure 8's (between legs) As many rounds as possible in 8 -12 Mins. Workout 2 - 1-2 Rounds 50-40-30-20-10 Kettlebell swings 2 Count Flutter-kicks

Workout 1 3 minutes work / 30 seconds rest Repeat 3-4x through.

Workout 1 2 Mins Overhead Strikes /2 Mins Step -ups 1.5 Mins Overhead Strikes /1.5 Mins Step-ups 1 Min Overhead Strikes / 1 Min Stepups 30 Secs Overhead Strikes / 30 Secs Step-ups

Workout 1 10x Squat Jumps 50m Sprint 50m Slow walk to recover. Repeat 8-12x through.

Workout 2 - 2-3 Rounds 50-40-30-20-10 Alternating sledgehammer strikes Box Jumps

Workout 2 4 Rounds 50 x Mountain Climbers 25 x Push-ups 1 min Front Plank 2 min jumping rope Rest 1 minute between set.

Workout 2 - 4-6 Rounds 400m Repeats. Rest on a 1:2 Schedule. 1 min work would equal 2 min rest.

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CONDITIONING

Workout 1 - Sled Drags 8-10 Intervals of Sled drags for 15-30 seconds at 100% effort. Recovery- walk for 60-90 seconds between sets. Workout 2 - Sled Pushes 8-10 Intervals of Sled pushes for 1530 secs at 100% effort. Recovery– walk for 60-90 seconds between sets.

Workout 1 3 Minutes work / 1 Minute rest. Repeat 3-5x through.

Workout 1 45 seconds work / 45 seconds rest. Repeat 10-15x through. Workout 2 - 8-12 Rounds 15 Seconds Battle Ropes 15 Seconds Air Squats Rest 30 Seconds

Workout 1 4-6 x 500m Intervals Rest 1 Minute between Intervals. Workout 2 2000m for time

Workout 2 30 Seconds work / 30 seconds rest. Repeat 8-12x through. Workout 1 5 rounds for time Assault Bike x 1km (0.6miles) Push-ups x 20 Sit-ups x 20 Workout 2 Tabata Sprints x2 10 seconds work / 20 seconds rest.

(For a total of 8-mins)

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ACTIVE RECOVERY

Active Recovery sessions are very important to completing this plan. Not only in helping you recover faster so you can hit the following sessions harder but also helping you burn extra calories and lose those extra pounds you want to take off.

I know a lot of you have been taught before, that when it hurts to carry on and embrace the suck. Like they say “pain is weakness leaving the body”. As much as I agree with these sentiments, if you are constantly sore and in pain you are likely NOT progressing or not to the level you may hope to be. When it comes to body composition, you don’t make the greatest gains while you are in the gym. That comes in the following hours when you are resting and recovering.

However we don’t have all the time in the world and we want fast progress so sitting around and resting all the time isn’t how we are going to go about things in this plan. We are going to spend time performing active recovery so you can increase your performance at the same time as recovering from previous sessions. Along with the following Active recovery Workouts which will be listed, I recommend Taking part in other forms of recovery. These can be as simple as spending ten minutes static stretching at the end of each day, taking contrast showers, Epsom salt baths, regular foam rolling and even meditation.

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ACTIVE RECOVERY

Choose from the below and perform 1 active recovery session per week. You may complete up to 2 active recovery sessions.

A Long low intensity session performed at 60-75% effort. Choose one of the below and perform the exercise at an intensity where you are still able to talk comfortably or breath throughout your nose the whole duration of the session. Run / Cycle / Row / Swim or Hike Focus on choosing an exercise that is either suited to your career or an area you want to improve your skills in (Swimming technique). Beginner: 20-30 Minutes Intermediate: 45-60 Minutes Advanced: 60-90 Minutes

These sessions are designed to create variety while still focusing on recovery and building your cardiovascular endurance. Pick 3 exercises and perform them for 5/10/15 or 20 minutes each. I have laid out some examples below

Beginner: 5 Minutes of each exercise Intermediate: 10 Minutes of each exercise Advanced: 15-20 Minutes of each exercise Alternatively: Keep the time the same and add one or two more exercises.

Job Specific Choose either continuous swimming or sprints. Continuous Swim: Swim for 30-45 Minutes, alternating strokes between freestyle, breaststroke and combat side stroke. This can be performed in swimwear, wearing fatigues, with or without fins depending on your needs. Swim Sprints: Always warm up with a 200m swim before you begin any swim sprints. Try your hand at one of the following.

Using a backpack, weighted vest or Military ruck, load up with adequate weight and hit the road or hills. Ideally you will wear issued boots for this if you are currently serving otherwise trainers are fine as long as they have decent grip. Maintain a fast pace but never run while carrying a heavy load on your back as this increases risking of injury. If you are new to rucking, start light (2035lbs) and between 30-60 minutes. To take it up a notch increase the weight to 45lbs+ and the duration to 60-90 minutes. If you are Preparing for certain SF selection courses, the demands will be far greater with weights of 70-100lbs and times of 120 minutes +.

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WEEK 1

Incline Barbell Bench Superset w/ Regular Push-ups to failure 4-6 x 10

Dumbbell Overhead press Superset w/ Rear lateral raises 4-6 x 10

Flat Dumbbell Flyes Superset w/ Flat Dumbbell bench 4-6 x 10

Side Lateral raises Superset w/ Plate front raises 4-6 x 10

2 Hand Landmine press Superset w/ Pike push-ups to failure 4-6 x 10

DB upright row superset w/ DB Shrugs 4-6 x 15

Rest 60-75 seconds between sets

Deadlift 4 x 12 (Rack from just below knees optional)

Rest 120-180 seconds between deadlift sets.

Wide Pull-ups 30-50 Reps** Wide grip Overhand Bent over rows Superset w/ Close grip underhand bent over rows 4-6 x 10 Wide Lat Pulldowns Superset w/ Close Lat Pulldowns 4-6 x 10

Barbell overhead press 4 x 20

Rest 60-75 seconds between sets.

Barbell Curls Superset w/ Close Push-ups to failure 4-6 x 10 Hammer Curls Superset w/ 35-45lb plate hold 4-6 x 10 Seated Dumbbell curls superset w/ Bench dips 4-6 x 10 Straight bar pushdowns Superset w/ Cable curls 4-6 x 10

Rest 60-75 seconds between sets

Renegade Rows 3 x Max

Rest 60-75 seconds between sets.

** If you can perform more than 10 Pullups in a row, then hit 50 reps. Otherwise aim for 30. Take as many sets as you need to reach the required reps.

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WEEK 1

Barbell Back Squats Superset w/ DB Jump squats 4-6 x 10 Leg press Superset w/ Wall-sit to failure 4-6 x 10 DB RDL 4-6 x 12 DB Walking Lunges 4 x 12 (each leg) Lying leg curl 4 x 10 Bulgarian Split Squat 3 x Max (Bodyweight) Standing Calf raise 4 x 15

Rest 60-75 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 2

Weighted Dips 5 x 5 Barbell Curls 5 x 5 Close grip bench press 3 x 5 DB hammer curls 3 x 5 (Each arm)

Flat Barbell bench press 5 x 5 Incline Dumbbell bench press 30Degrees 3 x 6 Decline Flyes 5 x 10 Dips 3 x max reps

Rest 120-180 secs between sets.

Barbell Overhead press 5 x 5 Barbell Shrugs 5 x 8 Face Pulls 5 x 8 Side lateral raises Superset with Plate front raise 4 x 8

Rest 120-180 seconds between sets

Barbell bent-over row 5 x 5 Deadlift 5 x 5 One arm Dumbbell row 4 x 10 Neutral Pullups 4 x Max

Feet elevated close push-ups superset w/ Close grip chin-ups 3 x max

Rest 120-180 seconds between sets.

Barbell Back Squat 5 x 5 Barbell Romanian Deadlift 5 x 8 Barbell Lunges 3 x 5 (each leg) Lying leg curl 3 x 8 Seated Calf raise 3 x 12

Rest 120-180 seconds between sets.

Rest 120-180 seconds between

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 3

Incline Dumbbell bench press 45Degree 3 x 15-20 Flat Barbell bench press 3 x 15-20 Kneeling Landmine press 3 x 15-20 Push-ups using push-up bars or hands on Hex Dumbbells 4 x max reps

Rest 45-60 seconds between sets.

T-bar Row 3 x 15-20 Wide Lat Pulldown 3 x 15-20 One arm Dumbbell row 3 x 15-20 Straight arm Pulldowns 3 x 15-20 Back Extensions 3 x 15-20

Rest 45-60 seconds between sets.

Front Squat 3 x 15-20 Dumbbell Walking lunges 3 x 15-20

(each leg)

Single Leg extensions 3 x 15-20 (each leg)

DB Arnold press 3 x 15-20 DB upright row 3 x 15-20 Seated Side lateral raise Superset w/ Rear lateral raises 3 x 15-20 DB Shrugs 3 x 15-20 Superset w/ Plate front raise to overhead 3 x 15-20

Rest 45-60 seconds between sets.

Barbell Curl 21's 3 x 21 Bench Dips 3 x 15-20 Incline DB curls 3 x 15-20

(Both arms at same time) Tricep rope pushdowns 3 x 15-20 Reverse Curls 3 x 15-20 Dips 3 x Max

Rest 45-60 seconds between sets.

Single leg Romanian Deadlift 3 x 15-20 Lying leg curls 3 x 15-20 Standing calf raise 3 x 15-20

Rest 45-60 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 4

Incline Barbell Bench Superset w/ Regular Push-ups to failure 4-6 x 10

Dumbbell Overhead press Superset w/ Rear lateral raises 4-6 x 10

Flat Dumbbell Flyes Superset w/ Flat Dumbbell bench 4-6 x 10

Side Lateral raises Superset w/ Plate front raises 4-6 x 10

2 Hand Landmine press Superset w/ Pike push-ups to failure 4-6 x 10

DB upright row superset w/ DB Shrugs 4-6 x 15

Rest 60-75 seconds between sets

Deadlift 4 x 12 (Rack from just below knees optional)

Rest 120-180 seconds between deadlift sets.

Wide Pull-ups 30-50 Reps** Wide grip Overhand Bent over rows Superset w/ Close grip underhand bent over rows 4-6 x 10 Wide Lat Pulldowns Superset w/ Close Lat Pulldowns 4-6 x 10

Barbell overhead press 4 x 20

Rest 60-75 seconds between sets.

Barbell Curls Superset w/ Close Push-ups to failure 4-6 x 10 Hammer Curls Superset w/ 35-45lb plate hold 4-6 x 10 Seated Dumbbell curls superset w/ Bench dips 4-6 x 10 Straight bar pushdowns Superset w/ Cable curls 4-6 x 10

Rest 60-75 seconds between sets

Renegade Rows 3 x Max

Rest 60-75 seconds between sets.

** If you can perform more than 10 Pullups in a row, then hit 50 reps. Otherwise aim for 30. Take as many sets as you need to reach the required reps.

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WEEK 4

Barbell Back Squats Superset w/ DB Jump squats 4-6 x 10 Leg press Superset w/ Wall-sit to failure 4-6 x 10 DB RDL 4-6 x 12 DB Walking Lunges 4 x 12 (each leg) Lying leg curl 4 x 10 Bulgarian Split Squat 3 x Max (Bodyweight) Standing Calf raise 4 x 15

Rest 60-75 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions

Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 5

Flat Barbell bench press 5 x 5 Incline Dumbbell bench press 30Degrees 3 x 6 Decline Flyes 5 x 10 Dips 3 x max reps

Weighted Dips 5 x 5 Barbell Curls 5 x 5 Close grip bench press 3 x 5 DB hammer curls 3 x 5 (Each arm)

Rest 120-180 secs between sets.

Barbell Overhead press 5 x 5 Barbell Shrugs 5 x 8 Face Pulls 5 x 8 Side lateral raises Superset with Plate front raise 4 x 8

Rest 120-180 seconds between sets

Barbell bent-over row 5 x 5 Deadlift 5 x 5 One arm Dumbbell row 4 x 10 Neutral Pullups 4 x Max

Feet elevated close push-ups superset w/ Close grip chin-ups 3 x max

Rest 120-180 seconds between sets.

Barbell Back Squat 5 x 5 Barbell Romanian Deadlift 5 x 8 Barbell Lunges 3 x 5 (each leg) Lying leg curl 3 x 8 Seated Calf raise 3 x 12

Rest 120-180 seconds between sets.

Rest 120-180 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 6

Incline Dumbbell bench press 45Degree 3 x 15-20 Flat Barbell bench press 3 x 15-20 Kneeling Landmine press 3 x 15-20 Push-ups using push-up bars or hands on Hex Dumbbells 4 x max reps

Rest 45-60 seconds between sets.

T-bar Row 3 x 15-20 Wide Lat Pulldown 3 x 15-20 One arm Dumbbell row 3 x 15-20 Straight arm Pulldowns 3 x 15-20 Back Extensions 3 x 15-20

Rest 45-60 seconds between sets.

Front Squat 3 x 15-20 Dumbbell Walking lunges 3 x 15-20

(each leg)

Single Leg extensions 3 x 15-20 (each leg)

DB Arnold press 3 x 15-20 DB upright row 3 x 15-20 Seated Side lateral raise Superset w/ Rear lateral raises 3 x 15-20 DB Shrugs 3 x 15-20 Superset w/ Plate front raise to overhead 3 x 15-20

Rest 45-60 seconds between sets.

Barbell Curl 21's 3 x 21 Bench Dips 3 x 15-20 Incline DB curls 3 x 15-20

(Both arms at same time) Tricep rope pushdowns 3 x 15-20 Reverse Curls 3 x 15-20 Dips 3 x Max

Rest 45-60 seconds between sets.

Single leg Romanian Deadlift 3 x 15-20 Lying leg curls 3 x 15-20 Standing calf raise 3 x 15-20

Rest 45-60 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 7

Regular Push-ups 100 Reps** Incline Dumbbell Flyes Superset w/ Incline Dumbbell bench 4-6 x15

Dumbbell Overhead press Superset w/ Seated Dumbbell power cleans 4-6 x15

Flat Barbell bench Superset w/ Hands raised push-ups to failure 4-6 x15

Side Lateral raises 1 + 1/3 Reps Superset w/ Plate front raises 4-6 x 15

2 Hand Landmine press Superset w/ Wide Dips to failure 4-6 x 15

DB upright row superset w/ DB Shrugs 4-6 x 15

Rest 60-75 seconds between sets.

**Perform in as few sets as possible, but without going to complete failure at any stage.

Deadlift 4 x 12 (Rack from just below knees optional) Rest 120-180 seconds between deadlift sets. Close grip Pull-ups 30-70 Reps** Wide grip Overhand bent over rows Superset w/ Close grip underhand bent over rows 46 x 15 Wide Lat Pulldowns Superset w/ Close Lat Pulldowns 4-6 x 15 Renegade Rows 4 x Max Rest 60-75 seconds between sets. ** If you can perform more than 10 Pullups in a row, then hit 70 reps. Otherwise aim for 30. Take as many sets as you need to reach the required reps. Vary between palms facing chin-ups and pull-ups with a neutral grip (hands facing

Rope Face pulls 4 x 20 Rest 60-75 seconds between sets.

Barbell Curls—Wide grip Superset w/ Close Push-ups to failure 4-6 x 15 Hammer Curls Superset w/ Bent Arm plate hold to failure 4-6 x 15

(Use a 25-45lb plate)

Seated Dumbbell curls superset w/ Lying Dumbbell tricep extension 4-6 x 15 Rope tricep pushdowns Superset w/ Rope Cable curls 4-6 x 15

Rest 60-75 seconds between sets.

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WEEK 7

Barbell Front Squats Superset w/ Loaded Jump squats 4-6 x 15

(Use either a vest or Dumbbells. Always choose speed and form over weight)

Leg press Superset w/ Wall-sit to failure 4-6 x 15 DB RDL 4-6 x 15 DB Walking Lunges 4 x 15 (each leg) Lying leg curl 4 x 15 Bulgarian Split Squat 3 x Max (Bodyweight) Seated Calf raise 4 x 15

Rest 60-75 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions

Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 8

Incline Barbell bench press 5 x 5 Flat Dumbbell bench press 4 x 6 Cable Crossover - high attachment 5x 10 Push-ups (Loaded) -Close hand position 2x max -Wide hand position 2x max

Weighted Wide grip pullups 5x 5 Deadlift 5 x 5 One arm Dumbbell row 4 x 8 Inverted Row 4 x Max

Rest 120-180 seconds between sets.

Rest 120-180 seconds between sets.

Dumbbell Overhead press 5x 5 Barbell Shrugs (3 sec pause at top) 5x 8 Underhand cable Face Pulls 5x 8** Side lateral raises Superset w/ plate front raise 4 x 8

Rest 120-180 seconds between sets.

**Lean slightly forward and use a underhand grip on the rope.

Lying barbell tricep extensions 5 x 5 Barbell Curls—Close grip 5 x 5 Close grip bench press 4 x 5 DB hammer curls 4 x 5 (Each arm) Tricep Dips superset w/ Close grip chin-ups 4 x max

Rest 120-180 seconds between sets.

Barbell Front Squat 5 x 5 Barbell Romanian Deadlift 5 x 8 Barbell Lunges 4 x 5 (each leg) Lying leg curl 4 x 8 Standing Calf raise 4 x 12

Rest 120-180 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 9

Incline Dumbbell bench press 45Degree 4 x 20-25 Flat Barbell bench press 4 x 20-25 Kneeling Landmine press 4 x 20-25 Push-ups using push-up bars or hands on Hex Dumbbells 4 x max reps

Rest 45-60 seconds between sets.

T-bar Row 4 x 20-25 Wide Lat Pulldown 4 x 20-25 One arm Dumbbell row 4 x 20-25 Straight arm Pulldowns 4 x 20-25 Back Extensions 4 x 20-25

Rest 45-60 seconds between sets.

Front Squat 4 x 20-25 Dumbbell Walking lunges 4 x 20-25

(each leg)

Single Leg extensions 4 x 15-20

DB Arnold press 4 x 20-25 DB upright row 4 x 20-25 Seated Side lateral raise Superset w/ Rear lateral raises 4 x 15-20 DB Shrugs Superset w/ Plate front raise to overhead 4 x 15-20

Rest 45-60 seconds between sets.

Barbell Curl 21's 4 x 21 Close Grip bench press 4 x 20-25 Incline DB curls 4 x 20-25

(Both arms at same time)

Tricep rope pushdowns 4 x 20-25 Reverse Curls 4 x 20-25 Tricep Dips 4 x Max

Rest 45-60 seconds between sets

(each leg)

Single leg Romanian Deadlift 4 x 15-20 Lying leg curls 4 x 15-20 Standing calf raise 4 x 20-25

Rest 45-60 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 10

Regular Push-ups 100 Reps** Incline Dumbbell Flyes Superset w/ Incline Dumbbell bench 4-6 x15

Dumbbell Overhead press Superset w/ Seated Dumbbell power cleans 4-6 x15

Flat Barbell bench Superset w/ Hands raised push-ups to failure 4-6 x15

Side Lateral raises 1 + 1/3 Reps Superset w/ Plate front raises 4-6 x 15

2 Hand Landmine press Superset w/ Wide Dips to failure 4-6 x 15

DB upright row superset w/ DB Shrugs 4-6 x 15

Rest 60-75 seconds between sets.

**Perform in as few sets as possible, but without going to complete failure at any stage.

Deadlift 4 x 12 (Rack from just below knees optional) Rest 120-180 seconds between deadlift sets. Close grip Pull-ups 30-70 Reps** Wide grip Overhand bent over rows Superset w/ Close grip underhand bent over rows 46 x 15 Wide Lat Pulldowns Superset w/ Close Lat Pulldowns 4-6 x 15 Renegade Rows 4 x Max Rest 60-75 seconds between sets. ** If you can perform more than 10 Pullups in a row, then hit 70 reps. Otherwise aim for 30. Take as many sets as you need to reach the required reps. Vary between palms facing chin-ups and pull-ups with a neutral grip (hands facing

Rope Face pulls 4 x 20 Rest 60-75 seconds between sets.

Barbell Curls—Wide grip Superset w/ Close Push-ups to failure 4-6 x 15 Hammer Curls Superset w/ Bent Arm plate hold to failure 4-6 x 15

(Use a 25-45lb plate)

Seated Dumbbell curls superset w/ Lying Dumbbell tricep extension 4-6 x 15 Rope tricep pushdowns Superset w/ Rope Cable curls 4-6 x 15

Rest 60-75 seconds between sets.

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WEEK 10

Barbell Front Squats Superset w/ Loaded Jump squats 4-6 x 15

(Use either a vest or Dumbbells. Always choose speed and form over weight)

Leg press Superset w/ Wall-sit to failure 4-6 x 15 DB RDL 4-6 x 15 DB Walking Lunges 4 x 15 (each leg) Lying leg curl 4 x 15 Bulgarian Split Squat 3 x Max (Bodyweight) Seated Calf raise 4 x 15

Rest 60-75 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions

Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

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WEEK 11

Incline Barbell bench press 5 x 5 Flat Dumbbell bench press 4 x 6 Cable Crossover - high attachment 5x 10 Push-ups (Loaded) -Close hand position 2x max -Wide hand position 2x max

Weighted Wide grip pullups 5x 5 Deadlift 5 x 5 One arm Dumbbell row 4 x 8 Inverted Row 4 x Max

Rest 120-180 seconds between sets.

Rest 120-180 seconds between sets.

Dumbbell Overhead press 5x 5 Barbell Shrugs (3 sec pause at top) 5x 8 Underhand cable Face Pulls 5x 8** Side lateral raises Superset w/ plate front raise 4 x 8

Rest 120-180 seconds between sets.

**Lean slightly forward and use a underhand grip on the rope.

Lying barbell tricep extensions 5 x 5 Barbell Curls—Close grip 5 x 5 Close grip bench press 4 x 5 DB hammer curls 4 x 5 (Each arm) Tricep Dips superset w/ Close grip chin-ups 4 x max

Rest 120-180 seconds between sets.

Barbell Front Squat 5 x 5 Barbell Romanian Deadlift 5 x 8 Barbell Lunges 4 x 5 (each leg) Lying leg curl 4 x 8 Standing Calf raise 4 x 12

Rest 120-180 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

Prepared exclusively for [email protected]

WEEK 12

Incline Dumbbell bench press 45Degree 4 x 20-25 Flat Barbell bench press 4 x 20-25 Kneeling Landmine press 4 x 20-25 Push-ups using push-up bars or hands on Hex Dumbbells 4 x max reps

Rest 45-60 seconds between sets.

T-bar Row 4 x 20-25 Wide Lat Pulldown 4 x 20-25 One arm Dumbbell row 4 x 20-25 Straight arm Pulldowns 4 x 20-25 Back Extensions 4 x 20-25

Rest 45-60 seconds between sets.

Front Squat 4 x 20-25 Dumbbell Walking lunges 4 x 20-25

(each leg)

Single Leg extensions 4 x 15-20

DB Arnold press 4 x 20-25 DB upright row 4 x 20-25 Seated Side lateral raise Superset w/ Rear lateral raises 4 x 15-20 DB Shrugs Superset w/ Plate front raise to overhead 4 x 15-20

Rest 45-60 seconds between sets.

Barbell Curl 21's 4 x 21 Close Grip bench press 4 x 20-25 Incline DB curls 4 x 20-25

(Both arms at same time)

Tricep rope pushdowns 4 x 20-25 Reverse Curls 4 x 20-25 Tricep Dips 4 x Max

Rest 45-60 seconds between sets

(each leg)

Single leg Romanian Deadlift 4 x 15-20 Lying leg curls 4 x 15-20 Standing calf raise 4 x 20-25

Rest 45-60 seconds between sets.

Choose 1 exercise from each group from the following lists and perform 3 sets of 20-40 repetitions Stability Planks – Front & Sides

(hold each for 30secs to 1min+)

Lower Abs Reverse crunches Hanging leg raises 4-Count Flutter kicks

Upper Abs Sit-ups Butterfly Sit-ups Crunches Cable crunch

Obliques Decline Russian twist Twisting Crunches Heel Touches

AB Wheel

Prepared exclusively for [email protected]

✓ Congratulations on making it through these last 12-weeks of your Tactical Monster Training. You definitely should be feeling those muscle gains by now and seeing the results. This training has not been easy by any means but you stuck it out in your pursuit to become a Tactical Monster, and that is something to be proud of. You are and always will be a vital part of the HTK Fitness Tribe. This journey you are on doesn’t just stop here it is a part of who you are, so keep sharing your journey and motivation with the rest of the brothers. Never stop giving it your all and striving to become a warrior every single day. ………………………………………….

You have built that solid foundation, the next best step in your journey would be to follow on from here with my 12-week Lean Machine training. Lean Machine: A 12-week training plan, specifically designed to accelerate fat loss while maintaining and enhancing muscle mass and performance levels. Take it up a notch with more intensity, more conditioning and really focus on burning that extra fat. …………………………………………. All of our other training plans can be found up on our site at www.hardtokillfitness.co For any other questions or help with your training, feel free to reach out to me here at [email protected]

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