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Tactical Barbell Base Building - Strength Focused

by Blair stevens
2 athletes joined

Program Description

To gain or maintain strength while building an aerobic base for your continuation protocol (Green or Black).

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 10, 2025 01:04
  • Last Edited
    Jun 11, 2025 02:32
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Squat (Barbell)
4
5 reps
RPE 7.5
3
Overhead Press (Barbell)
4
5 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Squat (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9
2
Squat (Barbell)
4
3 reps
RPE 9
3
Overhead Press (Barbell)
4
3 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Squat (Barbell)
4
5 reps
RPE 7.5
3
Overhead Press (Barbell)
4
5 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Squat (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
30 reps
-
1B
Push Up
3
30 reps
-
1C
Goblet Squat
3
30 reps
-
1D
Dumbbell Row
3
30 reps
-
1E
Abs Crunch (Bodyweight)
3
30 reps
-
1F
Back Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
30 reps
-
1B
Push Up
3
30 reps
-
1C
Goblet Squat
3
30 reps
-
1D
Dumbbell Row
3
30 reps
-
1E
Abs Crunch (Bodyweight)
3
30 reps
-
1F
Back Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
30 reps
-
1B
Push Up
3
30 reps
-
1C
Goblet Squat
3
30 reps
-
1D
Dumbbell Row
3
30 reps
-
1E
Abs Crunch (Bodyweight)
3
30 reps
-
1F
Back Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sledge Drill
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sledge Drill
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sledge Drill
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
50 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Squat (Barbell)
4
5 reps
RPE 7.5
3
Overhead Press (Barbell)
4
5 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Squat (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9
2
Squat (Barbell)
4
3 reps
RPE 9
3
Overhead Press (Barbell)
4
3 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7.5
2
Squat (Barbell)
4
5 reps
RPE 7.5
3
Overhead Press (Barbell)
4
5 reps
RPE 7.5
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Squat (Barbell)
4
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Pull-Up (Bodyweight)
3
7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
30 reps
-
1B
Push Up
3
30 reps
-
1C
Goblet Squat
3
30 reps
-
1D
Dumbbell Row
3
30 reps
-
1E
Abs Crunch (Bodyweight)
3
30 reps
-
1F
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
30 reps
-
1B
Push Up
3
30 reps
-
1C
Goblet Squat
3
30 reps
-
1D
Dumbbell Row
3
30 reps
-
1E
Abs Crunch (Bodyweight)
3
30 reps
-
1F
Back Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Press (Barbell)
3
30 reps
-
1B
Push Up
3
30 reps
-
1C
Goblet Squat
3
30 reps
-
1D
Dumbbell Row
3
30 reps
-
1E
Abs Crunch (Bodyweight)
3
30 reps
-
1F
Back Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Recovery
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
BOO
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
BOO
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
BOO
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
35-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
55-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
45-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@7.5
2
Squat (Barbell)
4 Sets
5 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
5 Reps
@7.5
4
Pull-Up (Bodyweight)
3 Sets
7 Reps
-
Day 2
1
Cardio (LISS)
1 Set
30 mins
-
Day 3
1
Cardio (LISS)
1 Set
30 mins
-
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@7.5
2
Squat (Barbell)
4 Sets
5 Reps
@7.5
3
Overhead Press (Barbell)
4 Sets
5 Reps
@7.5
4
Pull-Up (Bodyweight)
3 Sets
7 Reps
-
Day 5
1
Recovery
1 Set
-
Day 6
1
Cardio (LISS)
1 Set
35-120 mins
-