Master Chief's Tactical Barbell - Operator (1)

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Build technique, moderate volume, lay foundation

Bulgarian Split Squat (Barbell)

Pull-Up (Weighted)

Tuesday

Incline Bench Press (Barbell)

Deadlift (Barbell)

Wednesday

Thursday

Heavier weight, lower reps, increase force output

Test new REAL 1 rep max's, not training 1RM

Pivot to a new goal or restart a fresh cycle. Leaving empty for flexibility.

B1: Accumulation

Deload

B2: Intensification

B3: Peak

Transition

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