Program Description
I changed the weeks 3 and 6 reps from 3 to 4 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 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 Length6 weeks
- Time Per Workout50 minutes
- CreatedMay 23, 2025 02:26
- Last EditedJul 11, 2025 10:54
Summary
The Tactical Barbell Grey Man program is a focused 6-week strength training plan designed for those looking to build muscle and enhance functional fitness with just three workouts per week. This program emphasizes compound lifts like the Bench Press, Zercher Squat, and Deadlift, ensuring you target major muscle groups effectively. Each session is structured to maximize intensity and volume, helping you achieve your strength goals while fitting seamlessly into your busy schedule. Equip your garage gym and get ready to transform your physique and performance!
