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Tactical Barbell Green Protocol - Capacity

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Program Description

Use 5RM as training max. Add 5 lbs to upper body movement and 10 lbs to lower body movement to training max after weeks 4 and 8. Complete final 6 mile run under up minutes as the benchmark.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 19, 2025 10:54
  • Last Edited
    May 19, 2025 10:54

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
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
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
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
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
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
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-90 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-90 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 3
#
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 3
#
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 3
#
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 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
Day 3
#
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 3
#
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 3
#
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 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
Day 3
#
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 3
#
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 3
#
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 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 5
#
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 5
#
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 5
#
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 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
Day 5
#
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 5
#
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 5
#
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 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
Day 5
#
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 5
#
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 5
#
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 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
5 reps
50%
3
Pull-Up (Weighted)
3
5 reps
50%
4
Kettlebell Swing
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
90-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
90-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
60-90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
LSS
1
120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
6 Mile Run
1
60 mins
RPE 9.5
Week 1
1 / 12 Weeks
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 2
1
LSS
1 Set
30-60 mins
-
Day 3
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 4
1
LSS
1 Set
30-60 mins
-
Day 5
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 6
1
LSS
1 Set
60-90 mins
-