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Tactical Barbell - Fighter
by Hot Sauce Hunk
Program Description
Six week fighter programme with week seventh week for testing 1RM. Weighted pull-ups/ deadlift once a week. 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 03, 2024 06:37
Last Edited
Jul 03, 2024 07:33
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Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Deadlift (Barbell)
5 Sets
5 Reps
75%
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
5 Sets
5 Reps
80%
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Pull-Up (Weighted)
3 Sets
3 Reps
@7.5
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Deadlift (Barbell)
3 Sets
3 Reps
90%
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Deadlift (Barbell)
5 Sets
5 Reps
75%
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
80%
3
Deadlift (Barbell)
5 Sets
5 Reps
80%
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Pull-Up (Weighted)
3 Sets
3 Reps
@7.5
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
90%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Deadlift (Barbell)
3 Sets
3 Reps
90%
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
1 Set
1 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Reps
@10