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Monster
8-Week Trainiing Program
Vol 2
table of
INTRO
before you start
CONDITIONING LIC
conditioning HIIT
TRAINING PHASE ONE
WEEK 01
WEEK 02
WEEK 03
WEEK O4
TRAINING PHASE TWO
WEEK 05
WEEK 06
WEEK 07
WEEK O8
conclusion
03
04
10
11
13
14
16
19
21
23
24
26
29
31
33
02
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS
WELCOME TO THE
Before you begin, I want to congratulate you on taking the initiative to crush your goals and
go after what you want in life. This is what will separate you from the crowd & build you into
the person you want to be.
Tactical Monster Vol 2. is designed to help you build unreal levels of strength and muscle
without sacrificing athletic performance.
The following pages contain all the details you need to know about this program including
training, equipment, warmups, substitutions etc. Please take the time to read through them
thoroughly so I know you will get the most out of this training and see the results you deserve.
The HTK team and I have put our blood, sweat & tears into creating this and our wish is to see
you put the same commitment into improving your health and fitness.
Let’s get after it!
Rory
–
OWNER, HTK fitness
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 04
MEASURING YOUR PROGRESS
We want to record where you are 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 than seeing your own personal
progress.
We will be measuring your progress
in 3 ways. Our new HTK8 fitness test,
Before & after photos and body part
measurements. These are optional but we
highly recommend you begin your training
by tracking at least the first two.
HTK8
Performance is a huge part of your
progress. We want to help you look the
part but, when it comes to your training,
if you are lacking in your performance it
could be a life-or-death situation.
We created this HTK8 test to easily
and effectively test key areas of your
performance and see what area you need
to put more focus on.
There are 8 key exercises for you to
perform with a scoring system to see
how you are measuring up. There is a full
rundown in your ‘members area’ when
you log in to your account, or you can
follow this link, for further info including
how to perform, scoring charts & test
calculator.
No more guessing, we want to help you
start hitting those elite standards.
chest
Should be taken from the following areas;
Take just above nipple line, around.
Stand up straight, relax and then
release all the air out of your lungs.
Now take your measurement.
Before & After photos
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.
• Assume a natural relaxed pose.
Note: If you feel one arm or leg is different from the other
(usually is the case) feel free to measure each arm and each
leg, just clearly document the results.
WAIST
Measure from just above your
bellybutton and around. Take this
while standing up straight.
BICEP
Taken between shoulder and elbow,
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
widest part of your thigh.
body part measurements
For the following measurements, you can take them with the
muscles relaxed or flexed, just be sure to specify this when
recording your results.
Built to help you get jacked without sacrificing athletic
performance
Rotating Strength Cycle
How this works
This program is built to help you get jacked without sacrificing athletic performance. To achieve
this, we are focusing on an all round approach of building strength, mass & power while utilizing
movements that improve athleticism along with conditioning to keep your endurance levels sharp.
In this program we are utilizing a rotating strength progression for lower body & total body days
to focus on increasing your strength levels greatly in these areas. You will notice you are not
following this for upper body days as although strength is still important, hypertrophy (muscle
growth) is a greater focus here.
For your main lift on lower body & total body days, you will be rotating each week through a
different set/rep scheme.
These are as follows:
Week 1: 3 x 3 (The last set should be to complete failure so do 3 or more reps)
Week 2: 5 x 5 (The last set should be to complete failure so do 5 or more reps)
Week 3: 5 / 3 / 1+ (1 set of 5, 1 set of 3, 1 set of 1 or more reps to complete failure)
Week 4: 10 / 8 / 6+ (1 set of 10, 1 set of 8, 1 set of 6 or more reps to complete failure)
Week 5: Repeat from week 1
The reason for this is to keep your strength progressing and includes a deload week where you
lower the intensity to allow for greater strength gains in future.
After you have completed one full cycle (all 4 weeks), The goal is to take the heaviest weight you
used for the previous cycle and use it for the greater rep scheme. For example, whatever weight
you previously used for 1 rep in week 3, aim to use it for 3 reps in week 5. The weight you previously
used for the 3 reps in week 1, use it for 5 reps in week 6. This allows for constant goals / records to
aim for.
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 05
schedule
day 1
schedule
day 2
day 3
day 4
day 5
day 6
day 7
Upper (Chest / Back / Biceps)
Lower (Strength / Size) / HIIT (Interval Sprints)
Rest & recovery
Upper (Shoulders / Triceps)
Full body (Strength / Size)
HIIT circuit
Rest & recovery
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 06
07
These aren’t your average commonly known exercises so we created a full video and
explanation page that can be found at this link. Alternatively head to your ‘members area’
to get access.
Before you start
Strength Sets warm-up
Due to the rotating strength cycle and the different rep scheme
each week, the best thing to do is to complete 2-4 warm-up sets
slowly building up to your first set of the day.The stronger you
are, the more warm-up sets you will need to perform.These sets
shouldn’t be difficult and are used to warm-up and fire up your
central nervous system for what’s to come. Keep rest periods to
90 seconds.
15-20 reps with an empty bar
example: BB Squat
7 reps at 60% 1 RM (rep max)
5 reps at 70% 1 RM
3 reps at 80% 1 RM
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS
WORKOUT
1.) Knee squeeze x10 secs w/ 10 glute bridges.
Repeat the pair of exercises twice. (Use either a foam roller,
yoga block, rugby, Gridiron ball, etc)
2.) Standing full body twist x12
(imagine throwing a hook but with a loose relaxed body.)
3.) Groiner x5 each side
(mountain climber but with feet to the outside)
4.) Groiner thoracic twist x5 each side
5.) Hip flexor wave x6 each side
6.) Squat to toe touch x6
7.) Cossack squat x5 each side
8.) Heel to groin to standing bow pose x4 each side
9.) Band pull apart to dislocate x8
HTK MOB CIRCUIT
Every session will begin with a short
sharp warm-up to set you up for
success. The goal is to get the blood
flowing and build up a light sweat so
your muscles are ready for what’s to
come.
You will start with 5 minutes of a low
intensity aerobic activity (jogging,
jump rope, shadow boxing), then move
straight into our HTKMOB routine.
This is the only warmup routine you will
ever need (with the exception of your
strength sets), no matter what muscles
you are targeting in your workout. It
only takes 5 minutes to complete the
full routine and uses exercises that flow
together and makes sure every muscle
is activated and ready.
Abbreviations
Most exercises are written in full however we have abbreviated Barbell as BB  Dumbbell as DB.
Rest Periods
For heavy strength sets you need to be resting 2-3 minutes between sets to allow for full recovery.
This includes all sets from the rotating strength cycle and the first heavy lifts of the upper body days.
For all other sets, we recommend resting between 60-90 seconds. This will depend on your fitness
levels. If you feel ready to go after 60 seconds, go for it. Otherwise give yourself time to recover so
you can put a greater effort into the set.
Substitutions
We recommend sticking to the prescribed programming however you may not always have the
required equipment or ability to perform the exercise how it is.
The only rule when substituting exercises is that you are replacing the exercise with a similar
movement. For example, you can switch pull-ups with machine pull-downs or DB chest press
with weighted push-ups.
Lifting Tempos
For all exercises we recommend a lifting tempo of (2-0-1-0).
What this means is you will be lowering the weight for 2 seconds, followed by 0 pause at the
bottom, then lifting the weight explosively in 1 second or less, then finally 0 pause at the top.
Although we recommend this, don’t get caught up in the exact times. If you’re focusing on a
controlled lower and explosive lift, then you’re on the right track.
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 08
FAQ’s
How heavy should my weights be?
For all exercises, you want to be choosing a weight that you believe you can lift for the reps
listed while still having 1-2 reps left in the tank.
Can I add extra conditioning sessions?
Due to the program targeting extra strength  mass, we don’t recommend adding many more
cardio/conditioning sessions however feel free to do 1-2 LIC sessions per week, ideally on
rest/recovery days.
What if I can’t do supersets due to the gym being too busy?
If the gym is busy  you can’t do supersets as the equipment is in use, don’t fret. It’s not going
to affect your progress. Still make sure to do both exercises but complete all sets of the first
exercise, then complete all sets of the second exercise like normal.
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 09
CONDITIONING part 1
LIC (LOW INTENSITY CARDIO) SESSIONS
These sessions will be 20 – 40 minutes of low intensity work. The time you spend on this
session is ultimately your choice but remember 20 minutes of continuous exercise is the
minimum. If you have extra pounds to lose, I recommend doing your sessions first thing in the
morning on an empty stomach and aiming for the total 40 minutes. You can take a pre-workout or
black coffee here but make sure you are not having sugar.
Running / Jogging – Outside or on a treadmill
Cycling – Outside or on a stationary bike
Swimming
Jump rope
Ruck – Ideally outside but wearing a plate carrier and using a treadmill on max incline also works great.
Stairmaster
Air assault bike
Choose an exercise to use from the following:
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 10
CONDITIONING part 2
HIIT (HIGH INTENSITY INTERVAL TRAINING) SESSIONS
The following HIIT sessions are provided
as alternative options:
For your HIIT, we have provided a progressive schedule utilizing Sprint intervals  Circuits.
We chose these as most will have access to the equipment needed and they’re great for
improving athletic performance, anaerobic endurance  skill development.
WORKOUT OPTION 1
Aim for the volume of strikes over power.
Aim for max power while maintaining good technique/form.
Boxing / Kickboxing
1 minute on / 1 minute off
Power punches x 30 seconds
Rest x 1 minute
Kneeling Med ball slams x 30 seconds
WORKOUT OPTION 2
Medball
Repeat 6-8 times
Repeat 6-8 times
WORKOUT OPTION 1
Alternate hand push-ups x 30 seconds
Plank with hands on ball x 30 seconds
Rest x 30 seconds
Repeat 5x
Overhead lunges x 30 seconds
Alternate side toss x 30 seconds
Rest x 30 seconds
Overhead throws x 30 seconds
Repeat 5x
WORKOUT OPTION 2
Standing slams x 30 seconds
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 11
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 12
CONDITIONING part 2
WORKOUT OPTION 1 WORKOUT OPTION 1
2500m continuous rowing aiming to complete each fast 250m
in under 1 minute then take it easy for 250m and repeat.
Complete as fast as possible alternating between Assault
Bike  Push-ups.
Rowing Assault Bike
250m Fast / 250m Slow 10 calories assault bike / 10 push-ups
WORKOUT OPTION 2 WORKOUT OPTION 2
Aim for under 8 minutes each round. Descending calorie pyramid for time.
Rest 3 minutes Rest between rounds as long as they took.
Row 2000m (Forexampleifittakes3minutestoburn30calories,rest
for3minutesbeforestartingthenextroundof25calories.)
Repeat 10x Repeat 10 times
Row 2000m In order burn 30, 25, 20, 15, 10, 5 calories per round.
WORKOUT OPTION 1
KB swing Tabatas: Total of 8 minutes
Kettlebell
20 secs work / 10 secs rest
WORKOUT OPTION 2
Performeachsetontheminute,makingsureyoucomplete
allrepswitheacharm.ForExample:8repswiththeleft
arm,then8withtheright,inminuteoneandsoontillyou
getthroughallsets.Yourrestperiodistheremainingtime
leftineachminuteafterperformingthereps.
WORKOUT OPTION 1
8-10IntervalsofSleddragsfor15-30secsat100%effort
SLEDWORK
Recovery: walk for 60-90 secs between
WORKOUT OPTION 2
8-10IntervalsofSledpushesfor15-30secsat100%effort
Recovery: walk for 60-90 secs between
Single arm KB snatches x 8-7-6-5-4-6-7-8
training phase 1
13
training phase 1
day 1. Upper (Chest / Back / Biceps)
Exercise Sets  Reps
Plyo push-ups 3 x 3
DB Incline bench
2 x 4-8
2 x 8-15
Underhand chin-ups
Superset with,
Banded push-ups
3 x 8-15
3 x 8-15
One arm DB row 3 x 12-15
Standing cable crossover
Superset with,
Band pull-aparts
3 x 15-20
3 x 15-20
Ez Bar 21 curls 3 x 21 (7/7/7)
Cable Rope crunches 4 x 20
Day 2. Lower (strength / size)
Exercise Sets  Reps
Broad jumps 3 x 3
BB High Bar Squat 3 x 3
BB walking lunges 3 x 8-15 (each side)
Glute ham raise or Leg curls 3 x 8-15
DB Bulgarian split squats 2 x 12-15 (each side)
DB Single leg RDL 2 x 12-15 (each side)
Back Extensions 2 x 15-20
Standing calf raises
Superset with,
Tibialis raises
3 x 12-20
3 x 12-20
Toes to Bar
Superset with,
DB side raises
3 x max
3 x 20 (each side)
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 14
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
30 seconds sprint
Repeat 5x
day7.restrecovery
take a rest, you’ve earned it.
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 15
training phase 1
day 4. Upper (shoulders / triceps) day 5. Full body (strength / size)
Exercise Sets  Reps
DB OH press
2 x 4-8
2 x 8-15
KB alternate OH press 2 x 12-15
DB seated power cleans 2 x 12-15
DB 3-way delt raises 3 x 8 (each way)
Weighted Dips
Superset with,
Diamond push-ups
3 x 8-15
3 x max reps
Tricep Ladder
1 x 100 (Raise bar every time
you reach failure)
Trap3 raise 3 x 12-15
Ab wheel Rollouts 4 x max
Exercise Sets  Reps
OH med ball throws (10lbs) 3 x 3
BB Rack pulls 3 x 3
BB Seated good mornings
3x12-15
(Startverylight-Baronly)
Wide grip pull-ups
Superset with,
Plate shrugs
3 x 8-15
3 x 12-20
(3sec pause at the top
of each rep)
DB Farmers walks 3 x 40yds
Close grip banded push-ups
Superset with,
DB crossbody hammer curls
3 x 12-20
3 x 8/8/8 (Triple drop set)
60yd shuttle run (15yds out  back twice)
15x Step-ups (each side)
15x Burpees
Rest 90 seconds
Repeat 4x
day 6. HIIT circuit
training phase 1
day 1. Upper (Chest / Back / Biceps)
Exercise Sets  Reps
Plyo push-ups 3 x 3
DB Incline bench
3 x 4-8
2 x 8-15
Underhand chin-ups
Superset with,
Banded push-ups
3 x 8-15
3 x 8-15
One arm DB row
3 x 12-15
1 x 8/8/8 (Triple drop set)
Standing cable crossover
Superset with,
Band pull-aparts
3 x 15-20
3 x 15-20
Ez Bar 21 curls 3 x 21 (7/7/7)
Cable Rope crunches 4 x 20
Day 2. Lower (strength / size)
Exercise Sets  Reps
Broad jumps 3 x 3
BB High Bar Squat 5 x 5
BB walking lunges 3 x 8-15 (each side)
Glute ham raise or Leg curls 3 x 8-15
DB Bulgarian split squats 2 x 12-15 (each side)
DB Single leg RDL 2 x 12-15 (each side)
Back Extensions 3 x 15-20
Standing calf raises
Superset with,
Tibialis raises
3 x 12-20
3 x 12-20
Toes to Bar
Superset with,
DB side raises
3 x max
3 x 20 (each side)
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 16
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
30 seconds sprint
Repeat 6x
day7.restrecovery
take a rest, you’ve earned it.
training phase 1
day7.restrecovery
take a rest, you’ve earned it.
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 17
day 4. Upper (shoulders / triceps) day 5. Full body (strength / size)
Exercise Sets  Reps
DB OH press
3 x 4-8
2 x 8-15
KB alternate OH press 2 x 12-15
DB seated power cleans 2 x 12-15
DB 3-way delt raises 3 x 8 (each way)
Weighted Dips
Superset with,
Diamond push-ups
3 x 8-15
3 x max reps
Tricep Ladder
1 x 100 (Raise bar every time
you reach failure)
Trap3 raise 3 x 12-15
Ab wheel Rollouts 4 x max
Exercise Sets  Reps
OH med ball throws (10lbs) 3 x 3
BB Rack pulls 5 x 5
BB Seated good mornings
3x12-15
(Startverylight-Baronly)
Wide grip pull-ups
Superset with,
Plate shrugs
3 x 8-15
3 x 12-20
(3sec pause at the top
of each rep)
DB Farmers walks 3 x 40yds
Close grip banded push-ups
Superset with,
DB crossbody hammer curls
3 x 12-20
3 x 8/8/8 (Triple drop set)
40yd Sled push or Bear Crawl
Max reps x Push-ups
15x Box Jumps or Squat Jumps
Rest 90 seconds
Repeat 4x
day 6. HIIT circuit
There’s no
secret formula.
I lift heavy,
work hard, and aim to
– Ronnie Coleman
training phase 1
day 1. Upper (Chest / Back / Biceps)
Exercise Sets  Reps
Plyo push-ups 3 x 3
DB Incline bench
3 x 4-8
2 x 8-15
Underhand chin-ups
Superset with,
Banded push-ups
4 x 8-15
4 x 8-15
One arm DB row
3 x 12-15
1 x 8/8/8 (Triple drop set)
Standing cable crossover
Superset with,
Band pull-aparts
4 x 15-20
4 x 15-20
Ez Bar 21 curls 4 x 21 (7/7/7)
Cable Rope crunches 4 x 20
Day 2. Lower (strength / size)
Exercise Sets  Reps
Broad jumps 3 x 3
High Bar Squat
1 x 5
1 x 3
1 x 1+
BB walking lunges 3 x 8-15 (each side)
Glute ham raise or Leg curls 3 x 8-15
DB Bulgarian split squats 2 x 12-15 (each side)
DB Single leg RDL 2 x 12-15 (each side)
Back Extensions 3 x 15-20
Standing calf raises
Superset with,
Tibialis raises
3 x 12-20
3 x 12-20
Toes to Bar
Superset with,
DB side raises
3 x max
3 x 20 (each side)
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 19
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
30 seconds sprint
Repeat 7x
day7.restrecovery
take a rest, you’ve earned it.
training phase 1
day7.restrecovery
take a rest, you’ve earned it.
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 20
day 4. Upper (shoulders / triceps) day 5. Full body (strength / size)
Exercise Sets  Reps
DB OH press
3 x 4-8
2 x 8-15
KB alternate OH press 2 x 12-15
DB seated power cleans 2 x 12-15
DB 3-way delt raises 3 x 8 (each way)
Weighted Dips
Superset with,
Diamond push-ups
4 x 8-15
4 x max reps
Tricep Ladder
1 x 100 (Raise bar every time
you reach failure)
Trap3 raise 3 x 12-15
Ab wheel Rollouts 4 x max
Exercise Sets  Reps
OH med ball throws (10lbs) 3 x 3
BB Rack pulls
1 x 5
1 x 3
1 x 1+
BB Seated good mornings
4x12-15
(Startverylight-Baronly)
Wide grip pull-ups
Superset with,
Plate shrugs
4 x 8-15
4 x 12-20
(3sec pause at the top
of each rep)
DB Farmers walks 3 x 40yds
Close grip banded push-ups
Superset with,
DB crossbody hammer curls
3 x 12-20
3 x 8/8/8 (Triple drop set)
25x Burpees
25x Air squats
60yd shuttle run (15yds out  back twice)
Rest 90 seconds
Repeat 4x
day 6. HIIT circuit
training phase 1
day 1. Upper (Chest / Back / Biceps)
Exercise Sets  Reps
Plyo push-ups 3 x 3
DB Incline bench
2 x 4-8
1 x 8-15
Underhand chin-ups
Superset with,
Banded push-ups
2 x 8-15
2 x 8-15
One arm DB row
1 x 12-15
1 x 8/8/8 (Triple drop set)
Standing cable crossover
Superset with,
Band pull-aparts
2 x 15-20
2 x 15-20
Ez Bar 21 curls 2 x 21 (7/7/7)
Cable Rope crunches 2 x 20
Day 2. Lower (strength / size)
Exercise Sets  Reps
Broad jumps 3 x 3
BB High Bar Squat
1 x 10
1 x 8
1 x 6+
BB walking lunges 2 x 8-15 (each side)
Glute ham raise or Leg curls 2 x 8-15
DB Bulgarian split squats 2 x 12-15 (each side)
DB Single leg RDL 2 x 12-15 (each side)
Back Extensions 2 x 15-20
Standing calf raises
Superset with,
Tibialis raises
2 x 12-20
2 x 12-20
Toes to Bar
Superset with,
DB side raises
2 x max
2 x 20 (each side)
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 21
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
30 seconds sprint
Repeat 6x
day7.restrecovery
take a rest, you’ve earned it.
training phase 1
day7.restrecovery
take a rest, you’ve earned it.
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 22
day 4. Upper (shoulders / triceps) day 5. Full body (strength / size)
Exercise Sets  Reps
DB OH press
2 x 4-8
1 x 8-15
KB alternate OH press 2 x 12-15
DB seated power cleans 2 x 12-15
DB 3-way delt raises 2 x 8 (each way)
Weighted Dips
Superset with,
Diamond push-ups
2 x 8-15
2 x max reps
Tricep Ladder
1 x 100 (Raise bar every time
you reach failure)
Trap3 raise 2 x 12-15
Ab wheel Rollouts 2 x max
Exercise Sets  Reps
OH med ball throws (10lbs) 3 x 3
BB Rack pulls
1 x 10
1 x 8
1 x 6+
BB Seated good mornings
2x12-15
(Startverylight-Baronly)
Wide grip pull-ups
Superset with,
Plate shrugs
2 x 8-15
2 x 12-20
(3sec pause at the top
of each rep)
DB Farmers walks 2 x 40yds
Close grip banded push-ups
Superset with,
DB crossbody hammer curls
2 x 12-20
2 x 8/8/8 (Triple drop set)
30yd Sled pull or Bear crawl
20x Burpee to box jump
30yd walking lunges (15yds out  back)
Rest 90 seconds
Repeat 4x
day 6. HIIT circuit
training phase 2
training phase 2
day 1. Upper (Chest / Back / Biceps)
Exercise Sets  Reps
Feet raised Plyo push-ups 3 x 3
DB Flat bench
2 x 4-8
2 x 8-15
Neutral grip pull-ups
Superset with,
Weighted push-ups
(plates or vest)
3 x 8-15
3 x 8-15
Seated cable row 3 x 12-15
DB Incline flyes
Superset with,
Underhand band pull-aparts
3 x 15-20
3 x 15-20
BB Preacher curls 3 x 12-20
Cable Rope crunches 4 x 20
Day 2. Lower (strength / size)
Exercise Sets  Reps
Box jumps
1 x 10
(small rest between each)
BB Front Squat 3 x 3
DB Romanian DL 3 x 12-20
DB heels raised goblet squats 3 x 12-20
Glute ham raise or Leg curls 3 x 8-15
DB Poliquin split squats 2 x 12-15 (each side)
Single Leg back extensions 2 x 8-15 (each side)
Seated calf raises
Superset with,
Tibialis raises
3 x 12-20
3 x 12-20
Toes to Bar
Superset with,
DB side raises
3 x max
3 x 20 (each side)
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 24
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
45 seconds sprint
Repeat 6x
day7.restrecovery
take a rest, you’ve earned it.
training phase 2
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 25
day 4. Upper (shoulders / triceps) day 5. Full body (strength / size)
Exercise Sets  Reps
BB OH press
2 x 4-8
2 x 8-15
DB Single arm OH press 2 x 12-15 (each side)
DB 3-way delt raises 3 x 8 (each way)
DB external rotations 2 x 12-15 (each side)
EZ bar Skullcrushers
Superset with,
EZ bar Close grip
bench press
3 x 8-15
3 x max reps (Same weight as
Skullcrushers)
Tricep Ladder
1 x 100 (Raise bar every time
you reach failure)
4-way neck raises 2 x 12-15 (each way)
Ab wheel Rollouts 4 x max
Exercise Sets  Reps
OH med ball throws (10lbs) 3 x 3
BB Deadlift 3 x 3
DB Single-leg hip thrusts 3x12-15(eachside)
Wide grip pull-ups
Superset with,
BB snatch grip shrugs
3 x 8-15
3 x 12-20 (3sec pause
at the top of each rep)
DB Farmers walks 3 x 40yds
Wide grip banded push-ups
Superset with,
Cable Rope hammer curls
3 x 12-20
3 x 8/8/8 (Triple drop set)
20x Air Squats
15x Box jumps
1minute mountain climbers
60yd Shuttle Run (15yds out  back twice)
Rest 60 seconds
Repeat 5x
day 6. HIIT circuit
training phase 2
day 1. Upper (Chest / Back / Biceps)
Exercise Sets  Reps
Feet raised Plyo push-ups 3 x 3
DB Flat bench
3 x 4-8
2 x 8-15
Neutral grip pull-ups
Superset with,
Weighted push-ups
(plates or vest)
3 x 8-15
3 x 8-15
Seated cable row
3 x 12-15
1 x 8/8/8 (Triple drop set)
DB Incline flyes
Superset with,
Underhand band pull-aparts
3 x 15-20
3 x 15-20
BB Preacher curls 3 x 12-20
Cable Rope crunches 4 x 20
Day 2. Lower (strength / size)
Exercise Sets  Reps
Box jumps
1 x 10
(small rest between each)
BB Front Squat 5 x 5
DB Romanian DL 3 x 12-20
DB heels raised goblet squats 3 x 12-20
Glute ham raise or Leg curls 3 x 8-15
DB Poliquin split squats 2 x 12-15 (each side)
Single Leg back extensions 2 x 8-15 (each side)
Seated calf raises
Superset with,
Tibialis raises
3 x 12-20
3 x 12-20
Toes to Bar
Superset with,
DB side raises
3 x max
3 x 20 (each side)
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 26
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
45 seconds sprint
Repeat 7x
day7.restrecovery
take a rest, you’ve earned it.
training phase 2
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 27
day 4. Upper (shoulders / triceps) day 5. Full body (strength / size)
Exercise Sets  Reps
BB OH press
3 x 4-8
2 x 8-15
DB Single arm OH press 2 x 12-15 (each side)
DB 3-way delt raises 3 x 8 (each way)
DB external rotations 3 x 12-15 (each side)
EZ bar Skullcrushers
Superset with,
EZ bar Close grip
bench press
3 x 8-15
3 x max reps (Same weight as
Skullcrushers)
Tricep Ladder
1 x 100 (Raise bar every time
you reach failure)
4-way neck raises 2 x 12-15 (each way)
Ab wheel Rollouts 4 x max
Exercise Sets  Reps
OH med ball throws (10lbs) 3 x 3
BB Deadlift 5 x 5
DB Single-leg hip thrusts 3x12-15(eachside)
Wide grip pull-ups
Superset with,
BB snatch grip shrugs
3 x 8-15
3 x 12-20 (3sec pause
at the top of each rep)
DB Farmers walks 3 x 40yds
Wide grip banded push-ups
Superset with,
Cable Rope hammer curls
3 x 12-20
3 x 8/8/8 (Triple drop set)
1minute Jump rope
1minute Mountain climbers
20x Burpees
20x Push-ups
Rest 60 seconds
Repeat 5x
day 6. HIIT circuit
I hated every minute
of training, but I said,
Suffer now and live
the rest of your life
as a champion!’
– Muhammad Ali
training phase 2
day 1. Upper (Chest / Back / Biceps)
Exercise Sets  Reps
Feet raised Plyo push-ups 3 x 3
DB Flat bench
3 x 4-8
2 x 8-15
Neutral grip pull-ups
Superset with,
Weighted push-ups
(plates or vest)
4 x 8-15
4 x 8-15
Seated cable row
3 x 12-15
1 x 8/8/8 (Triple drop set)
DB Incline flyes
Superset with,
Underhand band pull-aparts
4 x 15-20
4 x 15-20
BB Preacher curls 4 x 12-20
Cable Rope crunches 4 x 20
Day 2. Lower (strength / size)
Exercise Sets  Reps
Box jumps
1 x 10
(small rest between each)
BB Front Squat
1 x 5
1 x 3
1 x 1+
DB Romanian DL 3 x 12-20
DB heels raised goblet squats 3 x 12-20
Glute ham raise or Leg curls 3 x 8-15
DB Poliquin split squats 2 x 12-15 (each side)
Single Leg back extensions 2 x 8-15 (each side)
Seated calf raises
Superset with,
Tibialis raises
3 x 12-20
3 x 12-20
Toes to Bar
Superset with,
DB side raises
3 x max
3 x 20 (each side)
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 29
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
45 seconds sprint
Repeat 8x
day7.restrecovery
take a rest, you’ve earned it.
training phase 2
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 30
day 4. Upper (shoulders / triceps) day 5. Full body (strength / size)
Exercise Sets  Reps
BB OH press
3 x 4-8
2 x 8-15
DB Single arm OH press 2 x 12-15 (each side)
DB 3-way delt raises 3 x 8 (each way)
DB external rotations 3 x 12-15 (each side)
EZ bar Skullcrushers
Superset with,
EZ bar Close grip
bench press
4 x 8-15
4 x max reps (Same weight as
Skullcrushers)
Tricep Ladder
1 x 100 (Raise bar every time
you reach failure)
4-way neck raises 3 x 12-15 (each way)
Ab wheel Rollouts 4 x max
Exercise Sets  Reps
OH med ball throws (10lbs) 3 x 3
BB Deadlift
1 x 5
1 x 3
1 x 1+
DB Single-leg hip thrusts 4x12-15(eachside)
Wide grip pull-ups
Superset with,
BB snatch grip shrugs
4 x 8-15
4 x 12-20 (3sec pause
at the top of each rep)
DB Farmers walks 3 x 40yds
Wide grip banded push-ups
Superset with,
Cable Rope hammer curls
3 x 12-20
3 x 8/8/8 (Triple drop set)
15x Ground to Overhead (using 35-45lb plate)
15x Tuck jumps
60yd Shuttle run (15yds out  back twice)
Rest 60 seconds
Repeat 5x
day 6. HIIT circuit
training phase 2
day 1. Upper (Chest / Back / Biceps)
Exercise Sets  Reps
Plyo push-ups 3 x 3
DB Flat bench
2 x 4-8
1 x 8-15
Neutral grip pull-ups
Superset with,
Weighted push-ups (plates
or vest)
2 x 8-15
2 x 8-15
Seated cable row
1 x 12-15
1 x 8/8/8 (Triple drop set)
DB Incline flyes
Superset with,
Underhand band pull-aparts
2 x 15-20
2 x 15-20
BB Preacher curls 2 x 12-20
Cable Rope crunches 4 x 20
Day 2. Lower (strength / size)
Exercise Sets  Reps
Box jump
1 x 10
(small rest between each)
BB Front Squat
1 x 10
1 x 8
1 x 6+
DB Romanian DL 2 x 12-20
DB heels raised goblet squats 2 x 12-20
Glute ham raise or Leg curls 2 x 8-15
DB Poliquin split squats 2 x 12-15 (each side)
Single Leg back extensions 2 x 8-15 (each side)
Seated calf raises
Superset with,
Tibialis raises
2 x 12-20
2 x 12-20
Toes to Bar
Superset with,
DB side raises
2 x max
2 x 20 (each side)
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 31
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
45 seconds sprint
Repeat 7x
day7.restrecovery
take a rest, you’ve earned it.
training phase 2
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 32
day 4. Upper (shoulders / triceps) day 5. Full body (strength / size)
Exercise Sets  Reps
BB OH press
2 x 4-8
1 x 8-15
DB Single arm OH press 2 x 12-15 (each side)
DB 3-way delt raises 2 x 8 (each way)
DB external rotations 2 x 12-15 (each side)
EZ bar Skullcrushers
Superset with,
EZ bar Close grip bench press
2 x 8-15
2 x max reps (Same weight as
Skullcrushers)
Tricep Ladder
1 x 100 (Raise bar every time
you reach failure)
4-way neck raises 2 x 12-15 (each way)
Ab wheel Rollouts 2 x max
Exercise Sets  Reps
OH med ball throws (10lbs) 3 x 3
BB Deadlift
1 x 10
1 x 8
1 x 6+
DB Single-leg hip thrusts 2x12-15(eachside)
Wide grip pull-ups
Superset with,
BB snatch grip shrugs
2 x 8-15
2 x 12-20 (3sec pause at the
top of each rep)
DB Farmers walks 2 x 40yds
Wide grip banded push-ups
Superset with,
Cable Rope hammer curls
2 x 12-20
2 x 8/8/8 (Triple drop set)
15x Step-ups (each side)
20x Feet raised push-ups
25x Burpees
30 seconds mountain climbers
Rest 60 seconds
Repeat 5x
day 6. HIIT circuit
TACTICAL MONSTER V2 8 WEEK TRAINING PROGRAM
Congratulations on making it through these last 8-weeks
of your Tactical Monster program!
You will be able to look in the mirror now proud of what
you see  how far you’ve come. You are now, and always
will be a vital part of the HTK Fitness Tribe. The journey
you are on doesn’t stop here. It is a part of who you are.
Keep striving to go further and pushing forward every day.
We will make sure we’re here right alongside you.
HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 33
Disclaimer
Copyright © 2021 by Hard to Kill Fitness Limited.
This publication is entitled to the full protections given by the Copyright Act 1994. Except as provided by that Act, no
part of this publication may be reproduced, copied or used in any manner whatsoever without the prior, written and
express consent of the copyright owner.
DISCLAIMER: Participation in any exercise program involves the risk of physical injury. You are strongly encouraged to
consult with your doctor before beginning this program. Your engagement with this program is at your own risk and, by
so engaging, you agree that, to the extent the law permits, you will assume all risk of injury to yourself and release and
discharge Hard to Kill Fitness (and its agents and employees) from any and all claims or causes of action arising from
your engagement with the program.
All 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 at
support@hardtokillfitness.co
The measure of
who we are is
what we do with
what we have.
“
Tactical Monster 8 Week Workout Program

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Tactical Monster 8 Week Workout Program

  • 2. table of INTRO before you start CONDITIONING LIC conditioning HIIT TRAINING PHASE ONE WEEK 01 WEEK 02 WEEK 03 WEEK O4 TRAINING PHASE TWO WEEK 05 WEEK 06 WEEK 07 WEEK O8 conclusion 03 04 10 11 13 14 16 19 21 23 24 26 29 31 33 02 HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS
  • 3. WELCOME TO THE Before you begin, I want to congratulate you on taking the initiative to crush your goals and go after what you want in life. This is what will separate you from the crowd & build you into the person you want to be. Tactical Monster Vol 2. is designed to help you build unreal levels of strength and muscle without sacrificing athletic performance. The following pages contain all the details you need to know about this program including training, equipment, warmups, substitutions etc. Please take the time to read through them thoroughly so I know you will get the most out of this training and see the results you deserve. The HTK team and I have put our blood, sweat & tears into creating this and our wish is to see you put the same commitment into improving your health and fitness. Let’s get after it! Rory – OWNER, HTK fitness
  • 4. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 04 MEASURING YOUR PROGRESS We want to record where you are 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 than seeing your own personal progress. We will be measuring your progress in 3 ways. Our new HTK8 fitness test, Before & after photos and body part measurements. These are optional but we highly recommend you begin your training by tracking at least the first two. HTK8 Performance is a huge part of your progress. We want to help you look the part but, when it comes to your training, if you are lacking in your performance it could be a life-or-death situation. We created this HTK8 test to easily and effectively test key areas of your performance and see what area you need to put more focus on. There are 8 key exercises for you to perform with a scoring system to see how you are measuring up. There is a full rundown in your ‘members area’ when you log in to your account, or you can follow this link, for further info including how to perform, scoring charts & test calculator. No more guessing, we want to help you start hitting those elite standards. chest Should be taken from the following areas; Take just above nipple line, around. Stand up straight, relax and then release all the air out of your lungs. Now take your measurement. Before & After photos 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. • Assume a natural relaxed pose. Note: If you feel one arm or leg is different from the other (usually is the case) feel free to measure each arm and each leg, just clearly document the results. WAIST Measure from just above your bellybutton and around. Take this while standing up straight. BICEP Taken between shoulder and elbow, 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 widest part of your thigh. body part measurements For the following measurements, you can take them with the muscles relaxed or flexed, just be sure to specify this when recording your results.
  • 5. Built to help you get jacked without sacrificing athletic performance Rotating Strength Cycle How this works This program is built to help you get jacked without sacrificing athletic performance. To achieve this, we are focusing on an all round approach of building strength, mass & power while utilizing movements that improve athleticism along with conditioning to keep your endurance levels sharp. In this program we are utilizing a rotating strength progression for lower body & total body days to focus on increasing your strength levels greatly in these areas. You will notice you are not following this for upper body days as although strength is still important, hypertrophy (muscle growth) is a greater focus here. For your main lift on lower body & total body days, you will be rotating each week through a different set/rep scheme. These are as follows: Week 1: 3 x 3 (The last set should be to complete failure so do 3 or more reps) Week 2: 5 x 5 (The last set should be to complete failure so do 5 or more reps) Week 3: 5 / 3 / 1+ (1 set of 5, 1 set of 3, 1 set of 1 or more reps to complete failure) Week 4: 10 / 8 / 6+ (1 set of 10, 1 set of 8, 1 set of 6 or more reps to complete failure) Week 5: Repeat from week 1 The reason for this is to keep your strength progressing and includes a deload week where you lower the intensity to allow for greater strength gains in future. After you have completed one full cycle (all 4 weeks), The goal is to take the heaviest weight you used for the previous cycle and use it for the greater rep scheme. For example, whatever weight you previously used for 1 rep in week 3, aim to use it for 3 reps in week 5. The weight you previously used for the 3 reps in week 1, use it for 5 reps in week 6. This allows for constant goals / records to aim for. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 05
  • 6. schedule day 1 schedule day 2 day 3 day 4 day 5 day 6 day 7 Upper (Chest / Back / Biceps) Lower (Strength / Size) / HIIT (Interval Sprints) Rest & recovery Upper (Shoulders / Triceps) Full body (Strength / Size) HIIT circuit Rest & recovery HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 06
  • 7. 07 These aren’t your average commonly known exercises so we created a full video and explanation page that can be found at this link. Alternatively head to your ‘members area’ to get access. Before you start Strength Sets warm-up Due to the rotating strength cycle and the different rep scheme each week, the best thing to do is to complete 2-4 warm-up sets slowly building up to your first set of the day.The stronger you are, the more warm-up sets you will need to perform.These sets shouldn’t be difficult and are used to warm-up and fire up your central nervous system for what’s to come. Keep rest periods to 90 seconds. 15-20 reps with an empty bar example: BB Squat 7 reps at 60% 1 RM (rep max) 5 reps at 70% 1 RM 3 reps at 80% 1 RM HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS WORKOUT 1.) Knee squeeze x10 secs w/ 10 glute bridges. Repeat the pair of exercises twice. (Use either a foam roller, yoga block, rugby, Gridiron ball, etc) 2.) Standing full body twist x12 (imagine throwing a hook but with a loose relaxed body.) 3.) Groiner x5 each side (mountain climber but with feet to the outside) 4.) Groiner thoracic twist x5 each side 5.) Hip flexor wave x6 each side 6.) Squat to toe touch x6 7.) Cossack squat x5 each side 8.) Heel to groin to standing bow pose x4 each side 9.) Band pull apart to dislocate x8 HTK MOB CIRCUIT Every session will begin with a short sharp warm-up to set you up for success. The goal is to get the blood flowing and build up a light sweat so your muscles are ready for what’s to come. You will start with 5 minutes of a low intensity aerobic activity (jogging, jump rope, shadow boxing), then move straight into our HTKMOB routine. This is the only warmup routine you will ever need (with the exception of your strength sets), no matter what muscles you are targeting in your workout. It only takes 5 minutes to complete the full routine and uses exercises that flow together and makes sure every muscle is activated and ready.
  • 8. Abbreviations Most exercises are written in full however we have abbreviated Barbell as BB Dumbbell as DB. Rest Periods For heavy strength sets you need to be resting 2-3 minutes between sets to allow for full recovery. This includes all sets from the rotating strength cycle and the first heavy lifts of the upper body days. For all other sets, we recommend resting between 60-90 seconds. This will depend on your fitness levels. If you feel ready to go after 60 seconds, go for it. Otherwise give yourself time to recover so you can put a greater effort into the set. Substitutions We recommend sticking to the prescribed programming however you may not always have the required equipment or ability to perform the exercise how it is. The only rule when substituting exercises is that you are replacing the exercise with a similar movement. For example, you can switch pull-ups with machine pull-downs or DB chest press with weighted push-ups. Lifting Tempos For all exercises we recommend a lifting tempo of (2-0-1-0). What this means is you will be lowering the weight for 2 seconds, followed by 0 pause at the bottom, then lifting the weight explosively in 1 second or less, then finally 0 pause at the top. Although we recommend this, don’t get caught up in the exact times. If you’re focusing on a controlled lower and explosive lift, then you’re on the right track. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 08
  • 9. FAQ’s How heavy should my weights be? For all exercises, you want to be choosing a weight that you believe you can lift for the reps listed while still having 1-2 reps left in the tank. Can I add extra conditioning sessions? Due to the program targeting extra strength mass, we don’t recommend adding many more cardio/conditioning sessions however feel free to do 1-2 LIC sessions per week, ideally on rest/recovery days. What if I can’t do supersets due to the gym being too busy? If the gym is busy you can’t do supersets as the equipment is in use, don’t fret. It’s not going to affect your progress. Still make sure to do both exercises but complete all sets of the first exercise, then complete all sets of the second exercise like normal. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 09
  • 10. CONDITIONING part 1 LIC (LOW INTENSITY CARDIO) SESSIONS These sessions will be 20 – 40 minutes of low intensity work. The time you spend on this session is ultimately your choice but remember 20 minutes of continuous exercise is the minimum. If you have extra pounds to lose, I recommend doing your sessions first thing in the morning on an empty stomach and aiming for the total 40 minutes. You can take a pre-workout or black coffee here but make sure you are not having sugar. Running / Jogging – Outside or on a treadmill Cycling – Outside or on a stationary bike Swimming Jump rope Ruck – Ideally outside but wearing a plate carrier and using a treadmill on max incline also works great. Stairmaster Air assault bike Choose an exercise to use from the following: HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 10
  • 11. CONDITIONING part 2 HIIT (HIGH INTENSITY INTERVAL TRAINING) SESSIONS The following HIIT sessions are provided as alternative options: For your HIIT, we have provided a progressive schedule utilizing Sprint intervals Circuits. We chose these as most will have access to the equipment needed and they’re great for improving athletic performance, anaerobic endurance skill development. WORKOUT OPTION 1 Aim for the volume of strikes over power. Aim for max power while maintaining good technique/form. Boxing / Kickboxing 1 minute on / 1 minute off Power punches x 30 seconds Rest x 1 minute Kneeling Med ball slams x 30 seconds WORKOUT OPTION 2 Medball Repeat 6-8 times Repeat 6-8 times WORKOUT OPTION 1 Alternate hand push-ups x 30 seconds Plank with hands on ball x 30 seconds Rest x 30 seconds Repeat 5x Overhead lunges x 30 seconds Alternate side toss x 30 seconds Rest x 30 seconds Overhead throws x 30 seconds Repeat 5x WORKOUT OPTION 2 Standing slams x 30 seconds HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 11
  • 12. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 12 CONDITIONING part 2 WORKOUT OPTION 1 WORKOUT OPTION 1 2500m continuous rowing aiming to complete each fast 250m in under 1 minute then take it easy for 250m and repeat. Complete as fast as possible alternating between Assault Bike Push-ups. Rowing Assault Bike 250m Fast / 250m Slow 10 calories assault bike / 10 push-ups WORKOUT OPTION 2 WORKOUT OPTION 2 Aim for under 8 minutes each round. Descending calorie pyramid for time. Rest 3 minutes Rest between rounds as long as they took. Row 2000m (Forexampleifittakes3minutestoburn30calories,rest for3minutesbeforestartingthenextroundof25calories.) Repeat 10x Repeat 10 times Row 2000m In order burn 30, 25, 20, 15, 10, 5 calories per round. WORKOUT OPTION 1 KB swing Tabatas: Total of 8 minutes Kettlebell 20 secs work / 10 secs rest WORKOUT OPTION 2 Performeachsetontheminute,makingsureyoucomplete allrepswitheacharm.ForExample:8repswiththeleft arm,then8withtheright,inminuteoneandsoontillyou getthroughallsets.Yourrestperiodistheremainingtime leftineachminuteafterperformingthereps. WORKOUT OPTION 1 8-10IntervalsofSleddragsfor15-30secsat100%effort SLEDWORK Recovery: walk for 60-90 secs between WORKOUT OPTION 2 8-10IntervalsofSledpushesfor15-30secsat100%effort Recovery: walk for 60-90 secs between Single arm KB snatches x 8-7-6-5-4-6-7-8
  • 14. training phase 1 day 1. Upper (Chest / Back / Biceps) Exercise Sets Reps Plyo push-ups 3 x 3 DB Incline bench 2 x 4-8 2 x 8-15 Underhand chin-ups Superset with, Banded push-ups 3 x 8-15 3 x 8-15 One arm DB row 3 x 12-15 Standing cable crossover Superset with, Band pull-aparts 3 x 15-20 3 x 15-20 Ez Bar 21 curls 3 x 21 (7/7/7) Cable Rope crunches 4 x 20 Day 2. Lower (strength / size) Exercise Sets Reps Broad jumps 3 x 3 BB High Bar Squat 3 x 3 BB walking lunges 3 x 8-15 (each side) Glute ham raise or Leg curls 3 x 8-15 DB Bulgarian split squats 2 x 12-15 (each side) DB Single leg RDL 2 x 12-15 (each side) Back Extensions 2 x 15-20 Standing calf raises Superset with, Tibialis raises 3 x 12-20 3 x 12-20 Toes to Bar Superset with, DB side raises 3 x max 3 x 20 (each side) HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 14 day3.restrecoverY take a rest, you’ve earned it. Conditioning: Sprint Intervals 60 seconds jog 30 seconds sprint Repeat 5x
  • 15. day7.restrecovery take a rest, you’ve earned it. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 15 training phase 1 day 4. Upper (shoulders / triceps) day 5. Full body (strength / size) Exercise Sets Reps DB OH press 2 x 4-8 2 x 8-15 KB alternate OH press 2 x 12-15 DB seated power cleans 2 x 12-15 DB 3-way delt raises 3 x 8 (each way) Weighted Dips Superset with, Diamond push-ups 3 x 8-15 3 x max reps Tricep Ladder 1 x 100 (Raise bar every time you reach failure) Trap3 raise 3 x 12-15 Ab wheel Rollouts 4 x max Exercise Sets Reps OH med ball throws (10lbs) 3 x 3 BB Rack pulls 3 x 3 BB Seated good mornings 3x12-15 (Startverylight-Baronly) Wide grip pull-ups Superset with, Plate shrugs 3 x 8-15 3 x 12-20 (3sec pause at the top of each rep) DB Farmers walks 3 x 40yds Close grip banded push-ups Superset with, DB crossbody hammer curls 3 x 12-20 3 x 8/8/8 (Triple drop set) 60yd shuttle run (15yds out back twice) 15x Step-ups (each side) 15x Burpees Rest 90 seconds Repeat 4x day 6. HIIT circuit
  • 16. training phase 1 day 1. Upper (Chest / Back / Biceps) Exercise Sets Reps Plyo push-ups 3 x 3 DB Incline bench 3 x 4-8 2 x 8-15 Underhand chin-ups Superset with, Banded push-ups 3 x 8-15 3 x 8-15 One arm DB row 3 x 12-15 1 x 8/8/8 (Triple drop set) Standing cable crossover Superset with, Band pull-aparts 3 x 15-20 3 x 15-20 Ez Bar 21 curls 3 x 21 (7/7/7) Cable Rope crunches 4 x 20 Day 2. Lower (strength / size) Exercise Sets Reps Broad jumps 3 x 3 BB High Bar Squat 5 x 5 BB walking lunges 3 x 8-15 (each side) Glute ham raise or Leg curls 3 x 8-15 DB Bulgarian split squats 2 x 12-15 (each side) DB Single leg RDL 2 x 12-15 (each side) Back Extensions 3 x 15-20 Standing calf raises Superset with, Tibialis raises 3 x 12-20 3 x 12-20 Toes to Bar Superset with, DB side raises 3 x max 3 x 20 (each side) HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 16 day3.restrecoverY take a rest, you’ve earned it. Conditioning: Sprint Intervals 60 seconds jog 30 seconds sprint Repeat 6x
  • 17. day7.restrecovery take a rest, you’ve earned it. training phase 1 day7.restrecovery take a rest, you’ve earned it. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 17 day 4. Upper (shoulders / triceps) day 5. Full body (strength / size) Exercise Sets Reps DB OH press 3 x 4-8 2 x 8-15 KB alternate OH press 2 x 12-15 DB seated power cleans 2 x 12-15 DB 3-way delt raises 3 x 8 (each way) Weighted Dips Superset with, Diamond push-ups 3 x 8-15 3 x max reps Tricep Ladder 1 x 100 (Raise bar every time you reach failure) Trap3 raise 3 x 12-15 Ab wheel Rollouts 4 x max Exercise Sets Reps OH med ball throws (10lbs) 3 x 3 BB Rack pulls 5 x 5 BB Seated good mornings 3x12-15 (Startverylight-Baronly) Wide grip pull-ups Superset with, Plate shrugs 3 x 8-15 3 x 12-20 (3sec pause at the top of each rep) DB Farmers walks 3 x 40yds Close grip banded push-ups Superset with, DB crossbody hammer curls 3 x 12-20 3 x 8/8/8 (Triple drop set) 40yd Sled push or Bear Crawl Max reps x Push-ups 15x Box Jumps or Squat Jumps Rest 90 seconds Repeat 4x day 6. HIIT circuit
  • 18. There’s no secret formula. I lift heavy, work hard, and aim to – Ronnie Coleman
  • 19. training phase 1 day 1. Upper (Chest / Back / Biceps) Exercise Sets Reps Plyo push-ups 3 x 3 DB Incline bench 3 x 4-8 2 x 8-15 Underhand chin-ups Superset with, Banded push-ups 4 x 8-15 4 x 8-15 One arm DB row 3 x 12-15 1 x 8/8/8 (Triple drop set) Standing cable crossover Superset with, Band pull-aparts 4 x 15-20 4 x 15-20 Ez Bar 21 curls 4 x 21 (7/7/7) Cable Rope crunches 4 x 20 Day 2. Lower (strength / size) Exercise Sets Reps Broad jumps 3 x 3 High Bar Squat 1 x 5 1 x 3 1 x 1+ BB walking lunges 3 x 8-15 (each side) Glute ham raise or Leg curls 3 x 8-15 DB Bulgarian split squats 2 x 12-15 (each side) DB Single leg RDL 2 x 12-15 (each side) Back Extensions 3 x 15-20 Standing calf raises Superset with, Tibialis raises 3 x 12-20 3 x 12-20 Toes to Bar Superset with, DB side raises 3 x max 3 x 20 (each side) HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 19 day3.restrecoverY take a rest, you’ve earned it. Conditioning: Sprint Intervals 60 seconds jog 30 seconds sprint Repeat 7x
  • 20. day7.restrecovery take a rest, you’ve earned it. training phase 1 day7.restrecovery take a rest, you’ve earned it. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 20 day 4. Upper (shoulders / triceps) day 5. Full body (strength / size) Exercise Sets Reps DB OH press 3 x 4-8 2 x 8-15 KB alternate OH press 2 x 12-15 DB seated power cleans 2 x 12-15 DB 3-way delt raises 3 x 8 (each way) Weighted Dips Superset with, Diamond push-ups 4 x 8-15 4 x max reps Tricep Ladder 1 x 100 (Raise bar every time you reach failure) Trap3 raise 3 x 12-15 Ab wheel Rollouts 4 x max Exercise Sets Reps OH med ball throws (10lbs) 3 x 3 BB Rack pulls 1 x 5 1 x 3 1 x 1+ BB Seated good mornings 4x12-15 (Startverylight-Baronly) Wide grip pull-ups Superset with, Plate shrugs 4 x 8-15 4 x 12-20 (3sec pause at the top of each rep) DB Farmers walks 3 x 40yds Close grip banded push-ups Superset with, DB crossbody hammer curls 3 x 12-20 3 x 8/8/8 (Triple drop set) 25x Burpees 25x Air squats 60yd shuttle run (15yds out back twice) Rest 90 seconds Repeat 4x day 6. HIIT circuit
  • 21. training phase 1 day 1. Upper (Chest / Back / Biceps) Exercise Sets Reps Plyo push-ups 3 x 3 DB Incline bench 2 x 4-8 1 x 8-15 Underhand chin-ups Superset with, Banded push-ups 2 x 8-15 2 x 8-15 One arm DB row 1 x 12-15 1 x 8/8/8 (Triple drop set) Standing cable crossover Superset with, Band pull-aparts 2 x 15-20 2 x 15-20 Ez Bar 21 curls 2 x 21 (7/7/7) Cable Rope crunches 2 x 20 Day 2. Lower (strength / size) Exercise Sets Reps Broad jumps 3 x 3 BB High Bar Squat 1 x 10 1 x 8 1 x 6+ BB walking lunges 2 x 8-15 (each side) Glute ham raise or Leg curls 2 x 8-15 DB Bulgarian split squats 2 x 12-15 (each side) DB Single leg RDL 2 x 12-15 (each side) Back Extensions 2 x 15-20 Standing calf raises Superset with, Tibialis raises 2 x 12-20 2 x 12-20 Toes to Bar Superset with, DB side raises 2 x max 2 x 20 (each side) HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 21 day3.restrecoverY take a rest, you’ve earned it. Conditioning: Sprint Intervals 60 seconds jog 30 seconds sprint Repeat 6x
  • 22. day7.restrecovery take a rest, you’ve earned it. training phase 1 day7.restrecovery take a rest, you’ve earned it. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 22 day 4. Upper (shoulders / triceps) day 5. Full body (strength / size) Exercise Sets Reps DB OH press 2 x 4-8 1 x 8-15 KB alternate OH press 2 x 12-15 DB seated power cleans 2 x 12-15 DB 3-way delt raises 2 x 8 (each way) Weighted Dips Superset with, Diamond push-ups 2 x 8-15 2 x max reps Tricep Ladder 1 x 100 (Raise bar every time you reach failure) Trap3 raise 2 x 12-15 Ab wheel Rollouts 2 x max Exercise Sets Reps OH med ball throws (10lbs) 3 x 3 BB Rack pulls 1 x 10 1 x 8 1 x 6+ BB Seated good mornings 2x12-15 (Startverylight-Baronly) Wide grip pull-ups Superset with, Plate shrugs 2 x 8-15 2 x 12-20 (3sec pause at the top of each rep) DB Farmers walks 2 x 40yds Close grip banded push-ups Superset with, DB crossbody hammer curls 2 x 12-20 2 x 8/8/8 (Triple drop set) 30yd Sled pull or Bear crawl 20x Burpee to box jump 30yd walking lunges (15yds out back) Rest 90 seconds Repeat 4x day 6. HIIT circuit
  • 24. training phase 2 day 1. Upper (Chest / Back / Biceps) Exercise Sets Reps Feet raised Plyo push-ups 3 x 3 DB Flat bench 2 x 4-8 2 x 8-15 Neutral grip pull-ups Superset with, Weighted push-ups (plates or vest) 3 x 8-15 3 x 8-15 Seated cable row 3 x 12-15 DB Incline flyes Superset with, Underhand band pull-aparts 3 x 15-20 3 x 15-20 BB Preacher curls 3 x 12-20 Cable Rope crunches 4 x 20 Day 2. Lower (strength / size) Exercise Sets Reps Box jumps 1 x 10 (small rest between each) BB Front Squat 3 x 3 DB Romanian DL 3 x 12-20 DB heels raised goblet squats 3 x 12-20 Glute ham raise or Leg curls 3 x 8-15 DB Poliquin split squats 2 x 12-15 (each side) Single Leg back extensions 2 x 8-15 (each side) Seated calf raises Superset with, Tibialis raises 3 x 12-20 3 x 12-20 Toes to Bar Superset with, DB side raises 3 x max 3 x 20 (each side) HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 24 day3.restrecoverY take a rest, you’ve earned it. Conditioning: Sprint Intervals 60 seconds jog 45 seconds sprint Repeat 6x
  • 25. day7.restrecovery take a rest, you’ve earned it. training phase 2 HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 25 day 4. Upper (shoulders / triceps) day 5. Full body (strength / size) Exercise Sets Reps BB OH press 2 x 4-8 2 x 8-15 DB Single arm OH press 2 x 12-15 (each side) DB 3-way delt raises 3 x 8 (each way) DB external rotations 2 x 12-15 (each side) EZ bar Skullcrushers Superset with, EZ bar Close grip bench press 3 x 8-15 3 x max reps (Same weight as Skullcrushers) Tricep Ladder 1 x 100 (Raise bar every time you reach failure) 4-way neck raises 2 x 12-15 (each way) Ab wheel Rollouts 4 x max Exercise Sets Reps OH med ball throws (10lbs) 3 x 3 BB Deadlift 3 x 3 DB Single-leg hip thrusts 3x12-15(eachside) Wide grip pull-ups Superset with, BB snatch grip shrugs 3 x 8-15 3 x 12-20 (3sec pause at the top of each rep) DB Farmers walks 3 x 40yds Wide grip banded push-ups Superset with, Cable Rope hammer curls 3 x 12-20 3 x 8/8/8 (Triple drop set) 20x Air Squats 15x Box jumps 1minute mountain climbers 60yd Shuttle Run (15yds out back twice) Rest 60 seconds Repeat 5x day 6. HIIT circuit
  • 26. training phase 2 day 1. Upper (Chest / Back / Biceps) Exercise Sets Reps Feet raised Plyo push-ups 3 x 3 DB Flat bench 3 x 4-8 2 x 8-15 Neutral grip pull-ups Superset with, Weighted push-ups (plates or vest) 3 x 8-15 3 x 8-15 Seated cable row 3 x 12-15 1 x 8/8/8 (Triple drop set) DB Incline flyes Superset with, Underhand band pull-aparts 3 x 15-20 3 x 15-20 BB Preacher curls 3 x 12-20 Cable Rope crunches 4 x 20 Day 2. Lower (strength / size) Exercise Sets Reps Box jumps 1 x 10 (small rest between each) BB Front Squat 5 x 5 DB Romanian DL 3 x 12-20 DB heels raised goblet squats 3 x 12-20 Glute ham raise or Leg curls 3 x 8-15 DB Poliquin split squats 2 x 12-15 (each side) Single Leg back extensions 2 x 8-15 (each side) Seated calf raises Superset with, Tibialis raises 3 x 12-20 3 x 12-20 Toes to Bar Superset with, DB side raises 3 x max 3 x 20 (each side) HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 26 day3.restrecoverY take a rest, you’ve earned it. Conditioning: Sprint Intervals 60 seconds jog 45 seconds sprint Repeat 7x
  • 27. day7.restrecovery take a rest, you’ve earned it. training phase 2 HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 27 day 4. Upper (shoulders / triceps) day 5. Full body (strength / size) Exercise Sets Reps BB OH press 3 x 4-8 2 x 8-15 DB Single arm OH press 2 x 12-15 (each side) DB 3-way delt raises 3 x 8 (each way) DB external rotations 3 x 12-15 (each side) EZ bar Skullcrushers Superset with, EZ bar Close grip bench press 3 x 8-15 3 x max reps (Same weight as Skullcrushers) Tricep Ladder 1 x 100 (Raise bar every time you reach failure) 4-way neck raises 2 x 12-15 (each way) Ab wheel Rollouts 4 x max Exercise Sets Reps OH med ball throws (10lbs) 3 x 3 BB Deadlift 5 x 5 DB Single-leg hip thrusts 3x12-15(eachside) Wide grip pull-ups Superset with, BB snatch grip shrugs 3 x 8-15 3 x 12-20 (3sec pause at the top of each rep) DB Farmers walks 3 x 40yds Wide grip banded push-ups Superset with, Cable Rope hammer curls 3 x 12-20 3 x 8/8/8 (Triple drop set) 1minute Jump rope 1minute Mountain climbers 20x Burpees 20x Push-ups Rest 60 seconds Repeat 5x day 6. HIIT circuit
  • 28. I hated every minute of training, but I said, Suffer now and live the rest of your life as a champion!’ – Muhammad Ali
  • 29. training phase 2 day 1. Upper (Chest / Back / Biceps) Exercise Sets Reps Feet raised Plyo push-ups 3 x 3 DB Flat bench 3 x 4-8 2 x 8-15 Neutral grip pull-ups Superset with, Weighted push-ups (plates or vest) 4 x 8-15 4 x 8-15 Seated cable row 3 x 12-15 1 x 8/8/8 (Triple drop set) DB Incline flyes Superset with, Underhand band pull-aparts 4 x 15-20 4 x 15-20 BB Preacher curls 4 x 12-20 Cable Rope crunches 4 x 20 Day 2. Lower (strength / size) Exercise Sets Reps Box jumps 1 x 10 (small rest between each) BB Front Squat 1 x 5 1 x 3 1 x 1+ DB Romanian DL 3 x 12-20 DB heels raised goblet squats 3 x 12-20 Glute ham raise or Leg curls 3 x 8-15 DB Poliquin split squats 2 x 12-15 (each side) Single Leg back extensions 2 x 8-15 (each side) Seated calf raises Superset with, Tibialis raises 3 x 12-20 3 x 12-20 Toes to Bar Superset with, DB side raises 3 x max 3 x 20 (each side) HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 29 day3.restrecoverY take a rest, you’ve earned it. Conditioning: Sprint Intervals 60 seconds jog 45 seconds sprint Repeat 8x
  • 30. day7.restrecovery take a rest, you’ve earned it. training phase 2 HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 30 day 4. Upper (shoulders / triceps) day 5. Full body (strength / size) Exercise Sets Reps BB OH press 3 x 4-8 2 x 8-15 DB Single arm OH press 2 x 12-15 (each side) DB 3-way delt raises 3 x 8 (each way) DB external rotations 3 x 12-15 (each side) EZ bar Skullcrushers Superset with, EZ bar Close grip bench press 4 x 8-15 4 x max reps (Same weight as Skullcrushers) Tricep Ladder 1 x 100 (Raise bar every time you reach failure) 4-way neck raises 3 x 12-15 (each way) Ab wheel Rollouts 4 x max Exercise Sets Reps OH med ball throws (10lbs) 3 x 3 BB Deadlift 1 x 5 1 x 3 1 x 1+ DB Single-leg hip thrusts 4x12-15(eachside) Wide grip pull-ups Superset with, BB snatch grip shrugs 4 x 8-15 4 x 12-20 (3sec pause at the top of each rep) DB Farmers walks 3 x 40yds Wide grip banded push-ups Superset with, Cable Rope hammer curls 3 x 12-20 3 x 8/8/8 (Triple drop set) 15x Ground to Overhead (using 35-45lb plate) 15x Tuck jumps 60yd Shuttle run (15yds out back twice) Rest 60 seconds Repeat 5x day 6. HIIT circuit
  • 31. training phase 2 day 1. Upper (Chest / Back / Biceps) Exercise Sets Reps Plyo push-ups 3 x 3 DB Flat bench 2 x 4-8 1 x 8-15 Neutral grip pull-ups Superset with, Weighted push-ups (plates or vest) 2 x 8-15 2 x 8-15 Seated cable row 1 x 12-15 1 x 8/8/8 (Triple drop set) DB Incline flyes Superset with, Underhand band pull-aparts 2 x 15-20 2 x 15-20 BB Preacher curls 2 x 12-20 Cable Rope crunches 4 x 20 Day 2. Lower (strength / size) Exercise Sets Reps Box jump 1 x 10 (small rest between each) BB Front Squat 1 x 10 1 x 8 1 x 6+ DB Romanian DL 2 x 12-20 DB heels raised goblet squats 2 x 12-20 Glute ham raise or Leg curls 2 x 8-15 DB Poliquin split squats 2 x 12-15 (each side) Single Leg back extensions 2 x 8-15 (each side) Seated calf raises Superset with, Tibialis raises 2 x 12-20 2 x 12-20 Toes to Bar Superset with, DB side raises 2 x max 2 x 20 (each side) HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 31 day3.restrecoverY take a rest, you’ve earned it. Conditioning: Sprint Intervals 60 seconds jog 45 seconds sprint Repeat 7x
  • 32. day7.restrecovery take a rest, you’ve earned it. training phase 2 HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 32 day 4. Upper (shoulders / triceps) day 5. Full body (strength / size) Exercise Sets Reps BB OH press 2 x 4-8 1 x 8-15 DB Single arm OH press 2 x 12-15 (each side) DB 3-way delt raises 2 x 8 (each way) DB external rotations 2 x 12-15 (each side) EZ bar Skullcrushers Superset with, EZ bar Close grip bench press 2 x 8-15 2 x max reps (Same weight as Skullcrushers) Tricep Ladder 1 x 100 (Raise bar every time you reach failure) 4-way neck raises 2 x 12-15 (each way) Ab wheel Rollouts 2 x max Exercise Sets Reps OH med ball throws (10lbs) 3 x 3 BB Deadlift 1 x 10 1 x 8 1 x 6+ DB Single-leg hip thrusts 2x12-15(eachside) Wide grip pull-ups Superset with, BB snatch grip shrugs 2 x 8-15 2 x 12-20 (3sec pause at the top of each rep) DB Farmers walks 2 x 40yds Wide grip banded push-ups Superset with, Cable Rope hammer curls 2 x 12-20 2 x 8/8/8 (Triple drop set) 15x Step-ups (each side) 20x Feet raised push-ups 25x Burpees 30 seconds mountain climbers Rest 60 seconds Repeat 5x day 6. HIIT circuit
  • 33. TACTICAL MONSTER V2 8 WEEK TRAINING PROGRAM Congratulations on making it through these last 8-weeks of your Tactical Monster program! You will be able to look in the mirror now proud of what you see how far you’ve come. You are now, and always will be a vital part of the HTK Fitness Tribe. The journey you are on doesn’t stop here. It is a part of who you are. Keep striving to go further and pushing forward every day. We will make sure we’re here right alongside you. HARDTOKILLFITNESS.CO #HARDTOKILLFITNESS 33 Disclaimer Copyright © 2021 by Hard to Kill Fitness Limited. This publication is entitled to the full protections given by the Copyright Act 1994. Except as provided by that Act, no part of this publication may be reproduced, copied or used in any manner whatsoever without the prior, written and express consent of the copyright owner. DISCLAIMER: Participation in any exercise program involves the risk of physical injury. You are strongly encouraged to consult with your doctor before beginning this program. Your engagement with this program is at your own risk and, by so engaging, you agree that, to the extent the law permits, you will assume all risk of injury to yourself and release and discharge Hard to Kill Fitness (and its agents and employees) from any and all claims or causes of action arising from your engagement with the program. All 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 at support@hardtokillfitness.co The measure of who we are is what we do with what we have. “