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Tactical Barbell - Fighter I/A

by Mattias
2 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
    Apr 30, 2025 12:24
  • Last Edited
    Sep 15, 2025 02:58

Summary

Unleash your inner fighter with the Tactical Barbell - Fighter I/A program! Over the course of 7 weeks, you'll engage in a focused training regimen designed for strength and endurance, training just 2 days a week. This program features essential barbell exercises like squats, bench presses, and deadlifts, ensuring a comprehensive approach to building muscle and enhancing performance. Perfect for those looking to elevate their training game, this program will empower you to push your limits and achieve your fitness goals.
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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%