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Tactical Barbell Green - Capacity (Op Standard)

by Vincent P.

Program Description

Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 14, 2026 06:42
  • Last Edited
    Mar 22, 2026 11:43
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Glutes
12.7%
Hamstrings
12.7%
Chest
9.7%
Triceps
9.7%
Front Delts
9.7%
Lats
6.6%
Upper Back
6.6%
Abs
6.4%
Adductors
4.8%
Biceps
3.3%
Cardio
3.2%
Lower Back
1.5%
Other
0.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
4
5 reps
70%
2
Bench Press (Barbell)
4
5 reps
70%
3
Pull-Up (Assisted)
4
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Pull-Up (Assisted)
4
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
Pull-Up (Assisted)
3
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
40%
2
Bench Press (Barbell)
3
5 reps
40%
3
Pull-Up (Assisted)
3
5 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
5 reps
70%
3
Pull-Up (Assisted)
4
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Pull-Up (Assisted)
4
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
Pull-Up (Assisted)
3
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
40%
2
Bench Press (Barbell)
3
5 reps
40%
3
Pull-Up (Assisted)
3
5 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
Pull-Up (Assisted)
4
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Squat (Barbell)
4
3 reps
85%
3
Pull-Up (Assisted)
4
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
95%
2
Bench Press (Barbell)
3
1-2 reps
95%
3
Pull-Up (Assisted)
3
1-2 reps
95%
Day 1
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
5 reps
70%
3
Pull-Up (Assisted)
4
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Pull-Up (Assisted)
4
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
Pull-Up (Assisted)
3
3 reps
90%
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
5 reps
70%
3
Pull-Up (Assisted)
4
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Pull-Up (Assisted)
4
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
Pull-Up (Assisted)
3
3 reps
90%
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
Pull-Up (Assisted)
4
6 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
3 reps
85%
3
Pull-Up (Assisted)
4
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
95%
2
Bench Press (Barbell)
3
1-2 reps
95%
3
Pull-Up (Assisted)
3
1-2 reps
95%
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-60 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-120 mins
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
4
5 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Barbell)
4
5 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
4
5 reps
70%
3
Deadlift (Barbell)
4
5 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Deadlift (Barbell)
4
5 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Bench Press (Barbell)
4
5 reps
75%
3
Deadlift (Barbell)
4
5 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
4
3 reps
85%
3
Deadlift (Barbell)
4
3 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-2 reps
95%
2
Bench Press (Barbell)
3
1-2 reps
95%
3
Deadlift (Barbell)
3
1-2 reps
95%
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60-90 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
90-120 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
90-120 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
90-120 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
60 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
120-180 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
120-180 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
120-180 mins
RPE 4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
4 Sets
5 Reps
70%
3
Pull-Up (Assisted)
4 Sets
5 Reps
70%
Day 2
1
Cardio (LISS)
1 Set
30-60 mins
@4
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
4 Sets
5 Reps
70%
3
Pull-Up (Assisted)
4 Sets
5 Reps
70%
Day 4
1
Cardio (LISS)
1 Set
30-60 mins
@4
Day 5
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
4 Sets
5 Reps
70%
3
Deadlift (Barbell)
4 Sets
5 Reps
70%
Day 6
1
Cardio (LISS)
1 Set
60-90 mins
@4