Hybrid tactical athlete split for a weak swimmer.
Monday
• AM Lift: 🦾 Back (solo)
• Pull-up ladder 1–10–1
• Bent-over rows
• Straight-leg deadlifts
• One-arm dumbbell rows
• KOT Add-on:
• ✅ Tibialis Raises – 3x20 (wall or tib bar)
• PM Cardio: 🏊♂️ Swim – 1100m
⸻
Tuesday
• AM Lift: 💪 Biceps + Forearm Workout 1
• Straight bar curls
• Alternating dumbbell curls
• Preacher curls
• Hammer curls
• Rope curl (wrist away/toward), reverse curls, wrist curls, wrist twists
• PM Cardio: 🏃♂️ Run – 2 miles @ 7:30 pace
⸻
Wednesday
• AM Lift: 🧱 Chest (solo)
• Flat bench
• Incline bench
• Decline bench
• Incline flys
• Flat flys
• Decline cable flys
• KOT Add-on:
• ✅ Couch Stretch – 3x30s per leg
• PM Cardio: 🏊♂️ Swim – 1100m
⸻
Thursday
• AM Lift: 🧠 Shoulders + Forearm Workout 2
• DB shoulder press
• Arnold press
• Side lateral raises
• Front raises
• Dead hang to failure x5
• KOT Optional:
• ✅ Tibialis Raises (light) – 2x20 (if fresh)
• PM Cardio: 🏃♂️ Run – 3 miles @ 7:30 pace
⸻
Friday
• AM Lift: 🔱 Triceps + Abs + Reverse Squats
• Weighted dips
• Rope pull-downs
• Skull crushers
• Kickbacks
• Overhead extensions
• Abs:
• Sit-ups 1–10–1
• Crunches 1–10–1
• Leg levers 1–10–1
• Flutter kicks 1–10–1
• KOT Add-on:
• ✅ Reverse Squats – 3x20 (band or machine)
• PM Cardio: 🏊♂️ Swim – 1000m (sprint-focused)
⸻
Saturday
• AM Lift: 🦵 Legs (solo)
• Back squats
• Front squats
• Leg press
• Feet-together squats
• Straight-leg deadlifts
• KOT Full Block:
• ✅ Backward Sled Pull – 5 minutes
• ✅ Tibialis Raises – 3x20
• ✅ Eccentric Nordics – 3x5
• ✅ Split Squats (OTM) – 5 reps/leg x10 sets
⸻
Sunday
• REST DAY 🛌
• ❌ No lifting
• ❌ No cardio
• ❌ No mobility
• ✅ Full body + CNS recovery













