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Tactical Strength and Mass

Chop Wood Carry Water Strength

Tactical, Tactical / Military
Coach
Dan Clemons, MS, CSCS

Following the success of our original Chop Wood Carry Water training program, we present to you the Tactical Strength and Mass plan. Our lifters and athletes were looking for something a bit more specific when it comes to putting on muscle mass and crushing records in the weightroom and this 12 week cycle is the direct result of those requests and the reviews have been tremendous.

This program places a heavy emphasis on building up the upper back, traps, and arms while bringing up full body strength and overall aesthetics. The user can expect noticeable size gains and strength increases.

This program has been used on our tactical athletes for well over a decade and the results speak for themselves. It is long overdue to be released to the public and we proudly present to you Tactical Strength and Mass.

$80
Get Tactical Strength and Mass
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Full Body Strength
Become brutally strong on this program.
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Increase Muscle Mass
Pack on muscle, particularly in the upper back, traps, and arms.
Features
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Access to your coaches
Contact me any time. I will respond. I want you to get the absolute most out of this program.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Every exercise in this program is accompanied by a video of me demonstrating the exercise.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell, plates, dumbbells.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Bench Press

2 x 3

B

Bench Press

6, 6, 6, MAX

C1

Chinups

5 x 5

C2

BB Incline Bench Press

4 x 6

D1

Incline Cable Fly

3 x 12

D2

One Arm DB Preacher Curl

3 x 12

E1

Seated DB Curl

8, 12, 15

E2

Incline I, Y, T

3 x 30

F

Off Bench Oblique Crunch

2 x 0:30

Monday
Week 1 Day 2

A

Squat

5, 5, 5, 5, MAX

B

BB Front Squat

6 x 2

C

45 Degree Barbell Lunge

2 x 20

D1

Single Leg Curl

3 x 6

D2

Leg Extensions

3 x 30

E1

Glute Drive

3 x 12

E2

Lateral Band Walk

3 x 5

F

Pause Front Squat

2 x 1

G

Standing Calf Raise

3 x 15

Tuesday
2025-01-01

A

Conversational Pace Cardio

1 x 20:00

B1

Reverse Hyper

2 x 30 @ 70 lb

B2

Band Pullapart

2 x 30

C

15 Minute Stretch

1 x 15:00

Wednesday
Week 1 Day 4

A

Standing Press

2, 2, 2, 2, 2, 2, 2, MAX

B

Crucifix Hold

C1

Bent Over Rear Delt Fly

3 x 12

C2

High Incline Lateral Raise

3 x 12

D

JM Press to pins

4 x 12

E1

Dips

3 x 6

E2

Overhead Tricep Cable

3 x 15

Thursday
Week 1 Day 5

A

Squat

6 x 1

B

Deadlift

3, 4, 4, 4, 4, 4, 4

C

DB Shrug vs Band

3 x 12

D

Pendlay Row - overhand grip

4 x 5

E1

Straight Arm Lat Pulldown

4 x 12

E2

DB Rollback to Press

3 x 12

F

Neutral Grip Chinups

6 x 3

G

Tire and Sledgehammer

4 x 0:30 @ 0:30

Coach
More from Chop Wood Carry Water Strength
coach-avatar Dan Clemons, MS, CSCS

Over two decades experience training elite Spec Ops, LEO, fire, and athletes from all major sports.

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Methods Proven. Results Guaranteed.

Tactical Strength and Mass has been used on hundreds of tactical athletes for over a decade. The results speak for themselves. If you're looking to bust through strength plateaus and fill out your t-shirt, then look no further.

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