Master Chief's Tactical Barbell - Operator

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

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Build technique, moderate volume, lay foundation

Bulgarian Split Squat (Barbell)

Pull-Up (Weighted)

Tuesday

Incline Bench Press (Barbell)

Deadlift (Barbell)

Wednesday

Thursday

Heavier weight, lower reps, increase force output

Heavy singles/doubles — test your progress

Test new REAL 1 rep max's, not training 1RM

Pivot to a new goal or restart a fresh cycle. Leaving empty for flexibility.

B1: Accumulation

Deload

B2: Intensification

B3: Peak

Transition

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