Tactical Barbell II: Base Building, Standard

by Tim Schultz

12 athletes joined

Program Description

Using the book Tactical Barbell II: Conditioning, this program is for the Base Building, Block 1.

Program Overview

Level
Novice
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 10, 2025 04:25
Last Edited
Sep 28, 2025 09:58

Summary

Embark on an 8-week journey with Tactical Barbell II: Base Building, Standard, designed for those ready to elevate their strength training. This program features a balanced mix of bodyweight exercises and barbell lifts, structured across 7 days a week to maximize your gains. You'll build foundational strength with movements like Push Press, Front Squats, and Inverted Rows while integrating cardio sessions to enhance endurance. Ideal for anyone looking to solidify their fitness base, this program requires a full gym setup and promises to push your limits every step of the way. Get ready to transform your training!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14%

Glutes

12.2%

Triceps

9.3%

Hamstrings

8.9%

Chest

8.7%

Front Delts

8.3%

Other

7.4%

Upper Back

6.9%

Abs

6.3%

Lower Back

5.5%

Middle Delts

5.5%

Lats

4.3%

Adductors

2.3%

Biceps

0.5%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Push Up

20 reps

Squat (Bodyweight)

20 reps

Inverted Row

20 reps

Bicycle Crunch

20 reps

Dip (Bodyweight)

20 reps

Back Extension

20 reps

Day 1

Push Press (Barbell)

30 reps

Front Squat (Barbell)

30 reps

Barbell Row

30 reps

Bench Press (Dumbbell)

30 reps

Shrug (Barbell)

30 reps

Romanian Deadlift (Barbell)

30 reps

Day 1

Kettlebell Swing

40 reps

Goblet Squat

40 reps

Renegade Row

40 reps

Single Arm Floor Press

40 reps

Deadlift (Barbell)

40 reps

Day 1

Push Press (Barbell)

30 reps

Front Squat (Barbell)

30 reps

Barbell Row

30 reps

Bench Press (Dumbbell)

30 reps

Shrug (Barbell)

30 reps

Romanian Deadlift (Barbell)

30 reps

Day 1

Push Up

50 reps

Squat (Bodyweight)

50 reps

Inverted Row

50 reps

Bicycle Crunch

50 reps

Dip (Bodyweight)

50 reps

Back Extension

50 reps

Day 1

Squat (Smith Machine)

3 reps

RPE 9

Bench Press (Dumbbell)

3 reps

RPE 9

Overhead Press (Dumbbell)

3 reps

RPE 9

Deadlift (Barbell)

3 reps

RPE 9

Day 1

Squat (Smith Machine)

3 reps

RPE 9

Bench Press (Dumbbell)

3 reps

RPE 9

Overhead Press (Dumbbell)

3 reps

RPE 9

Deadlift (Barbell)

3 reps

RPE 9

Day 1

Squat (Smith Machine)

3 reps

RPE 9

Bench Press (Dumbbell)

3 reps

RPE 9

Overhead Press (Dumbbell)

3 reps

RPE 9

Deadlift (Barbell)

3 reps

RPE 9

Day 2

Swim

30 mins

Day 2

Swim

40 mins

Day 2

Swim

50 mins

Day 2

Swim

40 mins

Day 2

Swim

55 mins

Day 2

Burpee

5 reps

100m Sprint

1 reps

Day 2

Hill Sprint, 15 Seconds

1 reps

RPE 10

Day 2

Burpee

5 reps

100m Sprint

1 reps

Day 3

Seated Row (Machine)

30 mins

Day 3

Jump Rope

10 mins

Run

10 mins

Seated Row (Machine)

10 mins

Day 3

Run

50 mins

Day 3

Jump Rope

10 mins

Run

10 mins

Seated Row (Machine)

10 mins

Day 3

Seated Row (Machine)

55 mins

Day 3

RECOVERY

Day 3

RECOVERY

Day 3

RECOVERY

1 reps

Day 4

Push Press (Barbell)

30 reps

Front Squat (Barbell)

30 reps

Barbell Row

30 reps

Bench Press (Dumbbell)

30 reps

Shrug (Barbell)

30 reps

Romanian Deadlift (Barbell)

30 reps

Day 4

Kettlebell Swing

30 reps

Goblet Squat

30 reps

Renegade Row

30 reps

Single Arm Floor Press

30 reps

Deadlift (Barbell)

30 reps

Day 4

Push Up

40 reps

Squat (Bodyweight)

40 reps

Inverted Row

40 reps

Bicycle Crunch

40 reps

Dip (Bodyweight)

40 reps

Back Extension

40 reps

Day 4

Kettlebell Swing

30 reps

Goblet Squat

30 reps

Renegade Row

30 reps

Single Arm Floor Press

30 reps

Deadlift (Barbell)

30 reps

Day 4

Push Press (Barbell)

50 reps

Front Squat (Barbell)

50 reps

Barbell Row

50 reps

Bench Press (Dumbbell)

50 reps

Shrug (Barbell)

50 reps

Romanian Deadlift (Barbell)

50 reps

Day 4

Squat (Smith Machine)

3 reps

RPE 9

Bench Press (Dumbbell)

3 reps

RPE 9

Overhead Press (Dumbbell)

3 reps

RPE 9

Deadlift (Barbell)

3 reps

RPE 9

Day 4

Squat (Smith Machine)

3 reps

RPE 9

Bench Press (Dumbbell)

3 reps

RPE 9

Overhead Press (Dumbbell)

3 reps

RPE 9

Deadlift (Barbell)

3 reps

RPE 9

Day 4

Squat (Smith Machine)

3 reps

RPE 9

Bench Press (Dumbbell)

3 reps

RPE 9

Overhead Press (Dumbbell)

3 reps

RPE 9

Deadlift (Barbell)

3 reps

RPE 9

Day 5

RECOVERY

1 reps

Day 5

RECOVERY

1 reps

Day 5

RECOVERY

1 reps

Day 5

RECOVERY

1 reps

Day 5

RECOVERY

1 reps

Day 5

600 Meter Sprint

1 reps

RPE 7

Day 5

Kettlebell Swing

1 mins

RPE 7

800 Meter Sprint

1 reps

RPE 10

Day 5

600 Meter Sprint

1 reps

RPE 7

Day 6

Run

60 mins

Day 6

Run

60 mins

Day 6

Run

90 mins

Day 6

Run

90 mins

Day 6

Swim

90 mins

Day 6

Swim

60 mins

Day 6

Swim

60 mins

Day 6

Swim

60 mins

Day 7

RECOVERY

1 reps

Day 7

RECOVERY

1 reps

Day 7

RECOVERY

1 reps

Day 7

RECOVERY

1 reps

Day 7

RECOVERY

1 reps

Day 7

RECOVERY

1 reps

Day 7

RECOVERY

1 reps

Day 7

RECOVERY

1 reps

Day 1

Push Up

3 Sets

20 Reps

Squat (Bodyweight)

3 Sets

20 Reps

Inverted Row

3 Sets

20 Reps

Bicycle Crunch

3 Sets

20 Reps

Dip (Bodyweight)

3 Sets

20 Reps

Back Extension

3 Sets

20 Reps

Day 2

Swim

1 Set

30 mins

Day 3

Seated Row (Machine)

1 Set

30 mins

Day 4

Push Press (Barbell)

2 Sets

30 Reps

Front Squat (Barbell)

2 Sets

30 Reps

Barbell Row

2 Sets

30 Reps

Bench Press (Dumbbell)

2 Sets

30 Reps

Shrug (Barbell)

2 Sets

30 Reps

Romanian Deadlift (Barbell)

2 Sets

30 Reps

Day 5

RECOVERY

1 Set

1 Reps

Day 6

Run

1 Set

60 mins

Day 7

RECOVERY

1 Set

1 Reps