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Tactical Barbell: Operator

by Ketan Dhital
6 athletes joined

Program Description

personal plan of tactical barbell: Operator template using Bench, Row, Squat as core 3 lifts with one day as DL day

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 28, 2026 08:00
  • Last Edited
    Feb 14, 2026 03:34
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Glutes
12%
Hamstrings
12%
Chest
9.5%
Triceps
9.5%
Front Delts
9.5%
Upper Back
9.5%
Lats
9.5%
Abs
6%
Adductors
4.7%
Biceps
4.7%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Bent Over Row (Barbell)
3
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Bent Over Row (Barbell)
3
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Bent Over Row (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Bent Over Row (Barbell)
3
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Bench Press (Barbell)
3
2 reps
95%
3
Bent Over Row (Barbell)
3
2 reps
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
5
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Bent Over Row (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
90%
3
Bent Over Row (Barbell)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Bent Over Row (Barbell)
5
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Bench Press (Barbell)
4
2 reps
95%
3
Bent Over Row (Barbell)
4
2 reps
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Bent Over Row (Barbell)
3
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Bent Over Row (Barbell)
3
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Bent Over Row (Barbell)
3
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Bent Over Row (Barbell)
3
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Bench Press (Barbell)
3
2 reps
95%
3
Bent Over Row (Barbell)
3
2 reps
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Bent Over Row (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
90%
3
Bent Over Row (Barbell)
4
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Bent Over Row (Barbell)
5
3 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Bench Press (Barbell)
4
2 reps
95%
3
Bent Over Row (Barbell)
4
2 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
70%
3
Bent Over Row (Barbell)
3
5 reps
70%
4
Deadlift (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Bent Over Row (Barbell)
3
5 reps
80%
4
Deadlift (Barbell)
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Bent Over Row (Barbell)
3
3 reps
90%
4
Deadlift (Barbell)
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Bench Press (Barbell)
3
5 reps
75%
3
Bent Over Row (Barbell)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Bent Over Row (Barbell)
3
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
95%
2
Bench Press (Barbell)
3
2 reps
95%
3
Bent Over Row (Barbell)
3
2 reps
95%
4
Deadlift (Barbell)
3
2 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
5
5 reps
70%
4
Deadlift (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Deadlift (Barbell)
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
90%
3
Bent Over Row (Barbell)
4
3 reps
90%
4
Deadlift (Barbell)
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
5
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Bent Over Row (Barbell)
5
3 reps
85%
4
Deadlift (Barbell)
3
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
95%
2
Bench Press (Barbell)
4
2 reps
95%
3
Bent Over Row (Barbell)
4
2 reps
95%
4
Deadlift (Barbell)
3
2 reps
95%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
70%
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
70%
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
3 Sets
5 Reps
70%
4
Deadlift (Barbell)
3 Sets
5 Reps
70%