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Tactical Barbell - Operator I/A
by Hot Sauce Hunk
3 athletes joined
Program Description
Six week operator programme with week seventh week for testing 1RM. Weighted pull-ups twice a week, deadlifts once. Uses the intermediate/ advanced (I/A) set ranges (3-10 sets) but tweak as necessary. Add warm-up sets as needed.
Program Overview
Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Jul 02, 2024 04:47
Last Edited
Jul 15, 2024 08:08
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Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Pull-Up (Weighted)
8 Sets
5 Reps
@7.5
Day 3
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Pull-Up (Weighted)
8 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Deadlift (Barbell)
5 Sets
5 Reps
75%
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
5 Sets
5 Reps
80%
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Pull-Up (Weighted)
3 Sets
3 Reps
@7.5
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Deadlift (Barbell)
3 Sets
3 Reps
90%
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Pull-Up (Weighted)
3 Sets
3 Reps
@7.5
Day 1
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Pull-Up (Weighted)
8 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Deadlift (Barbell)
5 Sets
5 Reps
75%
Day 3
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Pull-Up (Weighted)
8 Sets
5 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
5 Sets
5 Reps
80%
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Pull-Up (Weighted)
3 Sets
3 Reps
@7.5
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Deadlift (Barbell)
3 Sets
3 Reps
90%
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Pull-Up (Weighted)
3 Sets
3 Reps
@7.5
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10