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Master Chief's Tactical Barbell - Operator

by Thomas C.
2 athletes joined

Program Description

Develop a good strength foundation without burnout and to surpass strength plateaus. Pair with cardio and skill activities. Note: Intensity % is the % of your TM (Training Max). Your TM is 90% of your 1RM. Personal 1RM before starting: -Incline Bench: 185 lb -Weighted Pull-Up: TBD -Bulgarian Split Squat: 235 lb -Deadlift: TBD Personal 1RTM before starting: -Incline Bench: 166.5 lb -Weighted Pull-Up: TBD -Bulgarian Split Squat: 211.5 lb -Deadlift: TBD

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 05, 2025 03:07
  • Last Edited
    Jun 06, 2025 03:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Bulgarian Split Squat (Barbell)
3
5 reps
85%
2
Pull-Up (Weighted)
3
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
4
5 reps
85%
2
Pull-Up (Weighted)
4
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
5 reps
85%
2
Pull-Up (Weighted)
5
5 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
5 reps
60%
2
Pull-Up (Weighted)
2
5 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
2
3 reps
60%
2
Pull-Up (Weighted)
2
3 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
2 reps
97%
2
Pull-Up (Weighted)
5
2 reps
97%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
2 reps
97%
2
Pull-Up (Weighted)
5
2 reps
97%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
5
3 reps
100%
2
Pull-Up (Weighted)
5
3 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
85%
2
Deadlift (Barbell)
3
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
85%
2
Deadlift (Barbell)
4
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
85%
2
Deadlift (Barbell)
5
5 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
60%
2
Deadlift (Barbell)
2
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
90%
2
Deadlift (Barbell)
5
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
90%
2
Deadlift (Barbell)
5
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
90%
2
Deadlift (Barbell)
5
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3 reps
60%
2
Deadlift (Barbell)
2
3 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
2 reps
97%
2
Deadlift (Barbell)
5
2 reps
97%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
2 reps
97%
2
Deadlift (Barbell)
5
2 reps
97%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
100%
2
Deadlift (Barbell)
5
3 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
85%
2
Pull-Up (Weighted)
3
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
85%
2
Pull-Up (Weighted)
4
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
85%
2
Pull-Up (Weighted)
5
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
60%
2
Pull-Up (Weighted)
2
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
90%
2
Pull-Up (Weighted)
5
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3 reps
60%
2
Pull-Up (Weighted)
2
3 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
2 reps
97%
2
Pull-Up (Weighted)
5
2 reps
97%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
2 reps
97%
2
Pull-Up (Weighted)
5
2 reps
97%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
3 reps
100%
2
Pull-Up (Weighted)
5
3 reps
100%
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
85%
2
Pull-Up (Weighted)
3 Sets
5 Reps
85%
Day 2
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Deadlift (Barbell)
3 Sets
5 Reps
85%
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5 Reps
85%
2
Pull-Up (Weighted)
3 Sets
5 Reps
85%