Tactical Strength & Hypertrophy
Sport
Intermediate
Body
Plan Details
The Tactical Strength & Hypertrophy routine by Dicko361 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Beast mode, on. Repeat as many days as you prefer. Take rest days as/when needed. Effort + Time x Consistency = Results.
Routine detail
Day 1
Workout Day #1
Est. 76 min
6 exercises
Chin-Up (Mixed Grip)
8 Sets x 5 Reps
Barbell Clean
6 Sets x 5 Reps
Sit-Up
1 Set x 60 Reps
Leg Raise
1 Set x 40 Reps
EZ Bar Curl (Reverse Grip)
6 Sets x 20 Reps
EZ Bar Curl
6 Sets x 20 Reps
Day 2
Workout Day #2
Est. 75 min
4 exercises
Dip
8 Sets x 10 Reps
Push-Up
8 Sets x 10 Reps
Barbell Overhead Squat
5 Sets x 5 Reps
V-Up
1 Set x 100 Reps
Day 3
Workout Day #3
Est. 35 min
4 exercises
Handstand Push-Up
8 Sets x 2 Reps
Barbell Deadlift
8 Sets x 6 Reps
Single Arm Barbell Clean
5 Sets x 3 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 4
Workout Day #4
Est. 64 min
4 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Overhead Squat
5 Sets x 10 Reps
Dumbbell Jump Squat
10 Sets x 5 Reps
Plank
1 Set
