TB Green Protocol: Operator

by Omar Mostafa

Program Description

Programme designed to run alognside a Marathon Prep Block for strength and running.

Program Overview

Level
Intermediate, Novice
Goal
Powerlifting, Athletics, Bodyweight Fitness, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Feb 08, 2026 11:14
Last Edited
Feb 15, 2026 11:24

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.6%

Glutes

13.6%

Hamstrings

12.6%

Abs

10%

Lats

7.8%

Upper Back

7.8%

Chest

7%

Triceps

7%

Front Delts

7%

Lower Back

4.3%

Biceps

3.4%

Other

2.9%

Adductors

1.5%

Calves

0.6%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

5

5 reps

75%

2

Trap Bar Deadlift

5

3 reps

50%

3

Pull-Up (Weighted)

5

5 reps

75%

4

Shrimp Squat

3

8 reps

70%

5

Hollow Hold

3

1 mins

-

Day 1

1

Bench Press (Barbell)

5

5 reps

80%

2

Zercher Front-Foot Elevated Split Squat

3

8 reps

75%

3

Trap Bar Deadlift

5

3 reps

55%

4

Pull-Up (Weighted)

5

5 reps

75%

5

Hollow Hold

3

1 mins

-

Day 1

1

Bench Press (Barbell)

5

5 reps

85%

2

Zercher Front-Foot Elevated Split Squat

3

8 reps

80%

3

Trap Bar Deadlift

5

3 reps

75%

4

Pull-Up (Weighted)

5

5 reps

75%

5

Hollow Hold

3

1 mins

-

Day 2

1

Squat (Barbell)

5

5 reps

75%

2

Romanian Deadlift (Barbell)

3

8 reps

70%

3

Dip (Weighted)

5

3 reps

50%

4

Box Jump

5

5 reps

75%

5

Hanging Leg Raise

2

15 reps

RPE 8

Day 2

1

Squat (Barbell)

5

5 reps

80%

2

Romanian Deadlift (Barbell)

3

8 reps

75%

3

Dip (Weighted)

5

3 reps

55%

4

Chin-Up (Weighted)

5

5 reps

75%

5

Hanging Leg Raise

2

15 reps

RPE 8

Day 2

1

Squat (Barbell)

5

5 reps

85%

2

Romanian Deadlift (Barbell)

3

8 reps

80%

3

Dip (Weighted)

5

3 reps

75%

4

Chin-Up (Weighted)

5

5 reps

75%

5

Hanging Leg Raise

2

15 reps

RPE 8

Day 3

1

Deadlift (Barbell)

5

5 reps

75%

2

Inverted Row

5

5 reps

75%

3

Pseudo-Planche Push Up

3

8 reps

70%

4

Nordic Curl

5

3 reps

50%

5

Single Leg Calf Raise (Weighted)

3

8 reps

-

Day 3

1

Deadlift (Barbell)

5

5 reps

80%

2

Bench Press (Barbell)

3

8 reps

75%

3

Box Jump

5

3 reps

55%

4

Pull-Up (Weighted)

5

5 reps

75%

5

Russian Twist

2

10 reps

RPE 8

Day 3

1

Deadlift (Barbell)

5

5 reps

85%

2

Bench Press (Barbell)

3

8 reps

80%

3

Box Jump

5

3 reps

75%

4

Pull-Up (Weighted)

5

5 reps

75%

5

Russian Twist

2

10 reps

RPE 8

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

75%

75%

75%

75%

75%

2

Trap Bar Deadlift

1 Set

1 Set

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

3 Reps

3 Reps

50%

50%

50%

50%

50%

3

Pull-Up (Weighted)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

75%

75%

75%

75%

75%

4

Shrimp Squat

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

70%

70%

70%

5

Hollow Hold

1 Set

1 Set

1 Set

1 mins

1 mins

1 mins

-

-

-

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

75%

75%

75%

75%

75%

2

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

70%

70%

70%

3

Dip (Weighted)

1 Set

1 Set

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

3 Reps

3 Reps

50%

50%

50%

50%

50%

4

Box Jump

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

75%

75%

75%

75%

75%

5

Hanging Leg Raise

1 Set

1 Set

15 Reps

15 Reps

@8

@8

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

75%

75%

75%

75%

75%

2

Inverted Row

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

75%

75%

75%

75%

75%

3

Pseudo-Planche Push Up

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

70%

70%

70%

4

Nordic Curl

1 Set

1 Set

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

3 Reps

3 Reps

50%

50%

50%

50%

50%

5

Single Leg Calf Raise (Weighted)

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

-

-

-