Program Description
You can do 4-5 sets on the main lifts of each day (Squat, bench, overhead press and deadlift) Conditioning options: Walk 30-60 mins Ruck 30-60 mins with 10-50lbs Recovery run 20-30 mins Walk 30-60 mins + Sprint 50-100m every 5-10 mins Sprint 30m for 5-10 rounds For hardgainers keep to the minimum time for all of the above Progression - every 3-6 weeks add 5-10 lbs to 1RMs (5lbs upper body, 10 lbs lower body)
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout50 minutes
- CreatedJun 29, 2025 08:07
- Last EditedAug 22, 2025 12:17
Summary
The Tactical Barbell Grey Man program is a focused 3-week training plan designed for serious lifters looking to build strength and endurance. With six days of workouts each week, you'll engage in a balanced mix of barbell and dumbbell exercises, including Bench Press, Squats, and Deadlifts, while incorporating cardio sessions to enhance your overall fitness. This program is tailored for those with a garage gym setup, making it perfect for dedicated athletes ready to push their limits. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Quadriceps
13.9%
Chest
13.7%
Glutes
10.9%
Front Delts
9.7%
Upper Back
8.4%
Hamstrings
8%
Lower Back
4.8%
Middle Delts
4.2%
Lats
3.4%
Abs
2.7%
Cardio
2.4%
Adductors
2.1%
Biceps
1.7%
