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!
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Glutes
11.1%
Hamstrings
11.1%
Lats
11.1%
Upper Back
11.1%
Chest
11.1%
Front Delts
11.1%
Triceps
11.1%
Biceps
5.5%
Lower Back
2.8%
Abs
2.8%
Other
0.1%
