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Tactical Barbell Green Protocol - Capacity

by j0hn
69 athletes joined

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 60 minutes as the benchmark.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 06, 2025 04:36
  • Last Edited
    Mar 15, 2026 02:57

Summary

Unlock your strength potential with the Tactical Barbell Green Protocol - Capacity, a comprehensive 12-week program designed for serious lifters. Committing to six days a week, you'll engage in a mix of barbell and bodyweight exercises, including Bench Press, Squats, and Pull-Ups, all aimed at building muscle and enhancing endurance. This program emphasizes progressive overload, ensuring you push your limits while developing a solid foundation in your garage gym. Get ready to transform your physique and elevate your performance!

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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.9%
Glutes
13.4%
Chest
11.2%
Lats
11.2%
Upper Back
9%
Hamstrings
9%
Front Delts
6.7%
Triceps
6.7%
Adductors
4.5%
Biceps
4.5%
Other
3.7%
Abs
2.2%
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START THE PROGRAM
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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
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
-