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 EditedJul 10, 2025 01:15
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!
