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Operator - Tactical Barbell

by Victor T.
19 athletes joined

Program Description

The aim is to develop strength, without sacrificing the energy necessary to work on other attributes. This training template is supposed to be used with heavy conditioning work on the side. See Tactical Barbell I and II for further instructions regarding conditioning and ways to customize this program to your needs. Sets can range from 3-5, depending on how much you can handle. (For Deadlifts stay between 1-3 sets) Rest periods should be 2 minutes minimum between sets. Sessions should be run on non-consecutive days. Example: Monday/Wednesday/Friday. If the percentages feel too difficult, you may use a 90% Training Max. After the 6 weeks, you can either test your new 1RMs, Force Progression or use variations of the main movements.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 08, 2024 12:57
  • Last Edited
    Sep 15, 2024 10:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
3
5 reps
70%
4
Kettlebell Swing
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Pull-Up (Weighted)
3
5 reps
80%
4
Kettlebell Swing
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
90%
4
Kettlebell Swing
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
3
5 reps
75%
4
Kettlebell Swing
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Barbell)
3
3 reps
85%
3
Pull-Up (Weighted)
3
3 reps
85%
4
Kettlebell Swing
3
25 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
95%
2
Squat (Barbell)
3
1-2 reps
95%
3
Pull-Up (Weighted)
3
1-2 reps
95%
4
Kettlebell Swing
3
25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
3
5 reps
70%
4
Suitcase Carry
2
50-150 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Pull-Up (Weighted)
3
5 reps
80%
4
Suitcase Carry
2
50-150 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
90%
4
Suitcase Carry
2
50-150 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
3
5 reps
75%
4
Suitcase Carry
2
50-150 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Barbell)
3
3 reps
85%
3
Pull-Up (Weighted)
3
3 reps
85%
4
Suitcase Carry
2
50-150 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
95%
2
Squat (Barbell)
3
1-2 reps
95%
3
Pull-Up (Weighted)
3
1-2 reps
95%
4
Suitcase Carry
2
50-150 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
3
5 reps
70%
4A
Plank
3
30-60 secs
4B
Reverse Hyperextension
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Deadlift (Barbell)
3
5 reps
80%
4A
Plank
3
30-60 secs
4B
Reverse Hyperextension
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
4A
Plank
3
30-60 secs
4B
Reverse Hyperextension
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
3
5 reps
75%
4A
Plank
3
30-60 secs
4B
Reverse Hyperextension
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Barbell)
3
3 reps
85%
3
Deadlift (Barbell)
3
3 reps
85%
4A
Plank
3
30-60 secs
4B
Reverse Hyperextension
3
30-60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-2 reps
95%
2
Squat (Barbell)
3
1-2 reps
95%
3
Deadlift (Barbell)
3
1-2 reps
95%
4A
Plank
3
30-60 secs
4B
Reverse Hyperextension
3
30-60 mins
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Pull-Up (Weighted)
3 Sets
5 Reps
70%
4
Suitcase Carry
2 Sets
50-150 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Pull-Up (Weighted)
3 Sets
5 Reps
70%
4
Kettlebell Swing
3 Sets
25 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
3 Sets
5 Reps
70%
4A
Plank
3 Sets
30-60 secs
4B
Reverse Hyperextension
3 Sets
30-60 mins