Tactical Monster 8 Week Workout Program

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.

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

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.

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.

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:

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

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
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)
day3.restrecoverY
take a rest, you’ve earned it.
Conditioning: Sprint Intervals
60 seconds jog
30 seconds sprint
Repeat 5x

day7.restrecovery
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
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
Superset with,
Band pull-aparts
3 x 15-20
3 x 15-20
Ez Bar 21 curls 3 x 21 (7/7/7)
Exercise Sets Reps
Broad jumps 3 x 3
BB High Bar Squat 5 x 5
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)
day3.restrecoverY
60 seconds jog
30 seconds sprint
Repeat 6x

day7.restrecovery
training phase 1
day7.restrecovery
Exercise Sets Reps
DB OH press
3 x 4-8
2 x 8-15
Weighted Dips
Superset with,
Diamond push-ups
3 x 8-15
3 x max reps
Tricep Ladder
you reach failure)
Exercise Sets Reps
BB Rack pulls 5 x 5
3x12-15
Wide grip pull-ups
Superset with,
Plate shrugs
3 x 8-15
3 x 12-20
of each rep)
Superset with,
3 x 12-20
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
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
Superset with,
Band pull-aparts
4 x 15-20
4 x 15-20
Ez Bar 21 curls 4 x 21 (7/7/7)
Exercise Sets Reps
Broad jumps 3 x 3
High Bar Squat
1 x 5
1 x 3
1 x 1+
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)
day3.restrecoverY
60 seconds jog
30 seconds sprint
Repeat 7x

day7.restrecovery
training phase 1
day7.restrecovery
Exercise Sets Reps
DB OH press
3 x 4-8
2 x 8-15
Weighted Dips
Superset with,
Diamond push-ups
4 x 8-15
4 x max reps
Tricep Ladder
you reach failure)
Exercise Sets Reps
BB Rack pulls
1 x 5
1 x 3
1 x 1+
4x12-15
Wide grip pull-ups
Superset with,
Plate shrugs
4 x 8-15
4 x 12-20
of each rep)
Superset with,
3 x 12-20
25x Burpees
25x Air squats
60yd shuttle run (15yds out back twice)
Rest 90 seconds
Repeat 4x
day 6. HIIT circuit

training phase 1
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
Superset with,
Band pull-aparts
2 x 15-20
2 x 15-20
Ez Bar 21 curls 2 x 21 (7/7/7)
Exercise Sets Reps
Broad jumps 3 x 3
BB High Bar Squat
1 x 10
1 x 8
1 x 6+
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)
day3.restrecoverY
60 seconds jog
30 seconds sprint
Repeat 6x

day7.restrecovery
training phase 1
day7.restrecovery
Exercise Sets Reps
DB OH press
2 x 4-8
1 x 8-15
Weighted Dips
Superset with,
Diamond push-ups
2 x 8-15
2 x max reps
Tricep Ladder
you reach failure)
Exercise Sets Reps
BB Rack pulls
1 x 10
1 x 8
1 x 6+
2x12-15
Wide grip pull-ups
Superset with,
Plate shrugs
2 x 8-15
2 x 12-20
of each rep)
Superset with,
2 x 12-20
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
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
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
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)
day3.restrecoverY
60 seconds jog
45 seconds sprint
Repeat 6x

day7.restrecovery
training phase 2
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 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
you reach failure)
4-way neck raises 2 x 12-15 (each way)
Exercise Sets Reps
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)
Wide grip banded push-ups
Superset with,
Cable Rope hammer curls
3 x 12-20
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
Exercise Sets Reps
DB Flat bench
3 x 4-8
2 x 8-15
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,
3 x 15-20
3 x 15-20
Exercise Sets Reps
Box jumps
1 x 10
BB Front Squat 5 x 5
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)
day3.restrecoverY
60 seconds jog
45 seconds sprint
Repeat 7x

day7.restrecovery
training phase 2
Exercise Sets Reps
BB OH press
3 x 4-8
2 x 8-15
Superset with,
EZ bar Close grip
bench press
3 x 8-15
Skullcrushers)
Tricep Ladder
you reach failure)
Exercise Sets Reps
BB Deadlift 5 x 5
Wide grip pull-ups
Superset with,
3 x 8-15
Superset with,
3 x 12-20
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
Exercise Sets Reps
DB Flat bench
3 x 4-8
2 x 8-15
Superset with,
Weighted push-ups
(plates or vest)
4 x 8-15
4 x 8-15
Seated cable row
3 x 12-15
DB Incline flyes
Superset with,
4 x 15-20
4 x 15-20
Exercise Sets Reps
Box jumps
1 x 10
BB Front Squat
1 x 5
1 x 3
1 x 1+
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)
day3.restrecoverY
60 seconds jog
45 seconds sprint
Repeat 8x

day7.restrecovery
training phase 2
Exercise Sets Reps
BB OH press
3 x 4-8
2 x 8-15
Superset with,
EZ bar Close grip
bench press
4 x 8-15
Skullcrushers)
Tricep Ladder
you reach failure)
Exercise Sets Reps
BB Deadlift
1 x 5
1 x 3
1 x 1+
Wide grip pull-ups
Superset with,
4 x 8-15
Superset with,
3 x 12-20
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
Exercise Sets Reps
Plyo push-ups 3 x 3
DB Flat bench
2 x 4-8
1 x 8-15
Superset with,
Weighted push-ups (plates
or vest)
2 x 8-15
2 x 8-15
Seated cable row
1 x 12-15
DB Incline flyes
Superset with,
2 x 15-20
2 x 15-20
Exercise Sets Reps
Box jump
1 x 10
BB Front Squat
1 x 10
1 x 8
1 x 6+
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)
day3.restrecoverY
60 seconds jog
45 seconds sprint
Repeat 7x

day7.restrecovery
training phase 2
Exercise Sets Reps
BB OH press
2 x 4-8
1 x 8-15
Superset with,
EZ bar Close grip bench press
2 x 8-15
Skullcrushers)
Tricep Ladder
you reach failure)
Exercise Sets Reps
BB Deadlift
1 x 10
1 x 8
1 x 6+
Wide grip pull-ups
Superset with,
2 x 8-15
2 x 12-20 (3sec pause at the
top of each rep)
Superset with,
2 x 12-20
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.
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.
“

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