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tactical physique 4 Days Plan
AUDIO TIP
Cutting
Intermediate
Body
Plan Details
The tactical physique 4 Days Plan routine by vikasvv01 is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
tactical physique, bodybuilding.com
Routine detail
Day 1
Workout Day #1 strength
Est. 70 min
16 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Plyo Push-Up
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 2
Workout Day #2 hypertrophy
Est. 115 min
18 exercises
Push-Up
1 Set x 20 Reps
burpees
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
vipers
1 Set x 20 Reps
Jump Squat
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Bodyweight Side Lunge
1 Set x 10 Reps
Barbell Military Press
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Barbell Single-Leg Squat
5 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
5 Sets x 15 Reps
Bench Dip
5 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 20 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Walking
1 Set
farmers walk
3 Sets x 12 Reps
Day 3
Workout Day #3 power
Est. 89 min
22 exercises
Push-Up
1 Set x 20 Reps
burpees
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 20 Reps
vipers
1 Set x 20 Reps
Jump Squat
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Bodyweight Side Lunge
1 Set x 10 Reps
Barbell Clean and Jerk
5 Sets x 8 Reps
Jump Squat
5 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
3 side plank
3 Sets
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 4
Workout Day #4 speed and agility
Est. 83 min
18 exercises
Push-Up
1 Set x 20 Reps
burpees
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 20 Reps
vipers
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Bodyweight Side Lunge
1 Set x 10 Reps
Treadmill Running
1 Set
Dumbbell Lunge
3 Sets x 5 Reps
Bodyweight Side Lunge
3 Sets x 5 Reps
Dumbbell Reverse Lunge
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Assisted Hyperextension
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Day 5
full body conditioning
Est. 139 min
16 exercises
Push-Up
1 Set x 20 Reps
burpees
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 20 Reps
vipers
1 Set x 20 Reps
Jump Squat
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Bodyweight Side Lunge
1 Set x 10 Reps
Push-Up
5 Sets x 20 Reps
Prisoner Squat
5 Sets x 20 Reps
Pull-Up
5 Sets x 10 Reps
Bodyweight Lunge
5 Sets x 10 Reps
Bench Dip
5 Sets x 10 Reps
Crunch
5 Sets x 20 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 12 Reps
Treadmill Running
1 Set
