Program Description
Develop a good strength foundation without burnout and to surpass strength plateaus. Pair with cardio and skill activities. Note: Intensity % is the % of your TM (Training Max). Your 1RTM is 90% of your 1RM. Personal 1RM before starting: -Incline Bench: 185 lb -Weighted Pull-Up: 50 lb -Bulgarian Split Squat: 230 lb -Deadlift (Sumo): 370 lb Personal 1RTM before starting: -Incline Bench: 166.5 lb -Weighted Pull-Up: 45 lb -Bulgarian Split Squat: 207 lb -Deadlift (Sumo): 333 lb
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Athletics
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 11, 2025 06:32
- Last EditedJun 18, 2025 10:36
Summary
Unlock your potential with the Master Chief's Tactical Barbell - Operator program, a comprehensive 12-week training plan designed for serious lifters. Committing just three days a week, you'll focus on building strength and technique through a mix of barbell and dumbbell exercises, including Bulgarian Split Squats, Pull-Ups, Incline Bench Presses, and Deadlifts. Each session is crafted to enhance your performance, targeting key muscle groups while maintaining a moderate volume for optimal growth. Get ready to forge a solid foundation and elevate your training to the next level!
Muscle Engagement
Front
Back
MuscleSet
Lats
14.9%
Chest
14.9%
Quadriceps
13.4%
Upper Back
11.9%
Glutes
10.4%
Front Delts
8.9%
Triceps
8.9%
Hamstrings
6%
Biceps
6%
Lower Back
3%
Abs
1.5%
Other
0.2%
