logo
BoostcampPNG

Tactical Barbell - Fighter I/A

by Hot Sauce Hunk
29 athletes joined

Program Description

Six week fighter program with seventh week for testing 1RM. Weighted pull-ups/ deadlift once a week. Uses the intermediate/ advanced (I/A) set ranges (3-10 sets) but tweak as necessary. Add warm-up sets as needed.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 02, 2024 04:47
  • Last Edited
    Aug 24, 2025 03:52

Summary

Unleash your inner fighter with the Tactical Barbell - Fighter I/A program, a focused 7-week journey designed for those ready to elevate their strength and conditioning. Committing just two days a week, you'll engage in powerhouse movements like barbell squats, bench presses, and weighted pull-ups, ensuring a well-rounded approach to building muscle and enhancing performance. This program is tailored for a garage gym setup, making it accessible and effective for dedicated lifters. Get ready to transform your training and push your limits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.8%
Glutes
14.8%
Chest
14.1%
Hamstrings
10.8%
Triceps
8.5%
Lats
7%
Adductors
5.6%
Front Delts
5.6%
Upper Back
5.6%
Abs
4%
Biceps
2.8%
Lower Back
2.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Pull-Up (Weighted)
8
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Pull-Up (Weighted)
8
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
5
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Pull-Up (Weighted)
8 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Deadlift (Barbell)
5 Sets
5 Reps
75%