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Tactical Barbell II: Base Building, Standard

by Tim Schultz
4 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
    Jun 22, 2025 05:22

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!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Inverted Row
3
20 reps
-
4
Bicycle Crunch
3
20 reps
-
5
Dip (Bodyweight)
3
20 reps
-
6
Back Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
30 reps
-
2
Front Squat (Barbell)
3
30 reps
-
3
Barbell Row
3
30 reps
-
4
Bench Press (Dumbbell)
3
30 reps
-
5
Shrug (Barbell)
3
30 reps
-
6
Romanian Deadlift (Barbell)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
40 reps
-
2
Goblet Squat
3
40 reps
-
3
Renegade Row
3
40 reps
-
4
Single Arm Floor Press
3
40 reps
-
5
Deadlift (Barbell)
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
30 reps
-
2
Front Squat (Barbell)
3
30 reps
-
3
Barbell Row
3
30 reps
-
4
Bench Press (Dumbbell)
3
30 reps
-
5
Shrug (Barbell)
3
30 reps
-
6
Romanian Deadlift (Barbell)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
-
2
Squat (Bodyweight)
3
50 reps
-
3
Inverted Row
3
50 reps
-
4
Bicycle Crunch
3
50 reps
-
5
Dip (Bodyweight)
3
50 reps
-
6
Back Extension
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
5 reps
-
2
100m Sprint
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hill Sprint, 15 Seconds
6
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
5 reps
-
2
100m Sprint
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
2
Run
3
10 mins
-
3
Seated Row (Machine)
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
2
Run
3
10 mins
-
3
Seated Row (Machine)
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
30 reps
-
2
Front Squat (Barbell)
2
30 reps
-
3
Barbell Row
2
30 reps
-
4
Bench Press (Dumbbell)
2
30 reps
-
5
Shrug (Barbell)
2
30 reps
-
6
Romanian Deadlift (Barbell)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
30 reps
-
2
Goblet Squat
2
30 reps
-
3
Renegade Row
2
30 reps
-
4
Single Arm Floor Press
2
30 reps
-
5
Deadlift (Barbell)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
40 reps
-
2
Squat (Bodyweight)
2
40 reps
-
3
Inverted Row
2
40 reps
-
4
Bicycle Crunch
2
40 reps
-
5
Dip (Bodyweight)
2
40 reps
-
6
Back Extension
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
30 reps
-
2
Goblet Squat
2
30 reps
-
3
Renegade Row
2
30 reps
-
4
Single Arm Floor Press
2
30 reps
-
5
Deadlift (Barbell)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
50 reps
-
2
Front Squat (Barbell)
2
50 reps
-
3
Barbell Row
2
50 reps
-
4
Bench Press (Dumbbell)
2
50 reps
-
5
Shrug (Barbell)
2
50 reps
-
6
Romanian Deadlift (Barbell)
2
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
600 Meter Sprint
4
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
1 mins
RPE 7
2
800 Meter Sprint
10
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
600 Meter Sprint
4
1 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up
3 Sets
20 Reps
-
2
Squat (Bodyweight)
3 Sets
20 Reps
-
3
Inverted Row
3 Sets
20 Reps
-
4
Bicycle Crunch
3 Sets
20 Reps
-
5
Dip (Bodyweight)
3 Sets
20 Reps
-
6
Back Extension
3 Sets
20 Reps
-
Day 2
1
Swim
1 Set
30 mins
-
Day 3
1
Seated Row (Machine)
1 Set
30 mins
-
Day 4
1
Push Press (Barbell)
2 Sets
30 Reps
-
2
Front Squat (Barbell)
2 Sets
30 Reps
-
3
Barbell Row
2 Sets
30 Reps
-
4
Bench Press (Dumbbell)
2 Sets
30 Reps
-
5
Shrug (Barbell)
2 Sets
30 Reps
-
6
Romanian Deadlift (Barbell)
2 Sets
30 Reps
-
Day 5
1
RECOVERY
1 Set
1 Reps
-
Day 6
1
Run
1 Set
60 mins
-
Day 7
1
RECOVERY
1 Set
1 Reps
-