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TB Operator

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Program Description

**TB Operator** is a dynamic 6-week powerbuilding program designed for novice and beginner lifters. This program is one block of the template from TB3 (Tactical Barbell 3rd edition). It is designed to be run with different blocks in mind, so every 6 weeks you switch up the compound exercises until you cannot progress in strength anymore. So far example, from this block to: Squat/Overhead Press/ Deadlift

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 07, 2025 09:23
  • Last Edited
    Nov 07, 2025 09:41
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Chest
13.9%
Lats
13.9%
Glutes
11.1%
Upper Back
11.1%
Hamstrings
8.3%
Triceps
8.3%
Adductors
5.6%
Front Delts
5.6%
Biceps
5.6%
Abs
2.8%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
5
3 reps
70%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
80%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
3 reps
75%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
95%
2
Bench Press (Barbell)
2
3 reps
95%
3
Pull-Up (Bodyweight)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
5
3 reps
70%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
80%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
3 reps
75%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
95%
2
Bench Press (Barbell)
2
3 reps
95%
3
Pull-Up (Bodyweight)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
70%
2
Bench Press (Barbell)
5
3 reps
70%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Bench Press (Barbell)
5
3 reps
80%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
75%
2
Bench Press (Barbell)
5
3 reps
75%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Pull-Up (Bodyweight)
5
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
95%
2
Bench Press (Barbell)
2
3 reps
95%
3
Pull-Up (Bodyweight)
2
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
3 Reps
70%
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
Day 2
1
Squat (Barbell)
5 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
3 Reps
70%
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
70%
2
Bench Press (Barbell)
5 Sets
3 Reps
70%
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-