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Tactical barbell: Base building

by James E.

Program Description

To build an aerobic and anaerobic base through strength endurance to prepare the body for increased work capacity.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 02, 2026 10:57
  • Last Edited
    Mar 03, 2026 04:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Glutes
12.7%
Hamstrings
12.7%
Front Delts
9.7%
Abs
8.5%
Other
8%
Upper Back
6.6%
Lats
6.6%
Chest
6.6%
Triceps
6.6%
Adductors
3.3%
Biceps
1.5%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 5
2
Goblet Squat
3
20 reps
RPE 5
3
Renegade Row
3
20 reps
RPE 5
4
Single Arm Floor Press
3
20 reps
RPE 5
5
Kettlebell Eadliftd
3
20 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
30 reps
RPE 5
2
Goblet Squat
3
30 reps
RPE 5
3
Renegade Row
3
30 reps
RPE 5
4
Single Arm Floor Press
3
30 reps
RPE 5
5
Kettlebell Eadliftd
3
30 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
40 reps
RPE 5
2
Goblet Squat
3
40 reps
RPE 5
3
Renegade Row
3
40 reps
RPE 5
4
Single Arm Floor Press
3
40 reps
RPE 5
5
Kettlebell Eadliftd
3
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
50 reps
RPE 5
2
Goblet Squat
1
50 reps
RPE 5
3
Renegade Row
1
50 reps
RPE 5
4
Single Arm Floor Press
1
50 reps
RPE 5
5
Kettlebell Eadliftd
1
50 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
50 reps
RPE 5
2
Goblet Squat
3
50 reps
RPE 5
3
Renegade Row
3
50 reps
RPE 5
4
Single Arm Floor Press
3
50 reps
RPE 5
5
Kettlebell Eadliftd
3
50 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Assisted)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Pull-Up (Assisted)
3
5 reps
80%
4
Deadlift (Barbell)
3
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
90%
2
Squat (Barbell)
3
5 reps
90%
3
Pull-Up (Assisted)
3
5 reps
90%
4
Deadlift (Barbell)
3
5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1 mins
RPE 5
2
Run
1
800 reps
RPE 8
3
Kettlebell Swing
1
1 mins
RPE 5
4
Run
1
800 reps
RPE 8
5
Kettlebell Swing
1
1 mins
RPE 5
6
Run
1
800 reps
RPE 8
7
Kettlebell Swing
1
1 mins
RPE 5
8
Run
1
800 reps
RPE 8
9
Kettlebell Swing
1
1 mins
RPE 5
10
Run
1
800 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1 mins
RPE 5
2
Run
1
800 reps
RPE 8
3
Kettlebell Swing
1
1 mins
RPE 5
4
Run
1
800 reps
RPE 8
5
Kettlebell Swing
1
1 mins
RPE 5
6
Run
1
800 reps
RPE 8
7
Kettlebell Swing
1
1 mins
RPE 5
8
Run
1
800 reps
RPE 8
9
Kettlebell Swing
1
1 mins
RPE 5
10
Run
1
800 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1 mins
RPE 5
2
Run
1
800 reps
RPE 8
3
Kettlebell Swing
1
1 mins
RPE 5
4
Run
1
800 reps
RPE 8
5
Kettlebell Swing
1
1 mins
RPE 5
6
Run
1
800 reps
RPE 8
7
Kettlebell Swing
1
1 mins
RPE 5
8
Run
1
800 reps
RPE 8
9
Kettlebell Swing
1
1 mins
RPE 5
10
Run
1
800 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Assisted)
3
5 reps
75%
4
Deadlift (Barbell)
3
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Pull-Up (Assisted)
3
5 reps
80%
4
Deadlift (Barbell)
3
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
90%
2
Squat (Barbell)
3
5 reps
90%
3
Pull-Up (Assisted)
3
5 reps
90%
4
Deadlift (Barbell)
3
5 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
20 reps
RPE 5
2
Goblet Squat
2
20 reps
RPE 5
3
Renegade Row
2
20 reps
RPE 5
4
Single Arm Floor Press
2
20 reps
RPE 5
5
Kettlebell Eadliftd
2
20 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
30 reps
RPE 5
2
Goblet Squat
2
30 reps
RPE 5
3
Renegade Row
2
30 reps
RPE 5
4
Single Arm Floor Press
2
30 reps
RPE 5
5
Kettlebell Eadliftd
2
30 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 5
2
Goblet Squat
2
40 reps
RPE 5
3
Renegade Row
2
40 reps
RPE 5
4
Single Arm Floor Press
2
40 reps
RPE 5
5
Kettlebell Eadliftd
2
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
50 reps
RPE 5
2
Goblet Squat
1
50 reps
RPE 5
3
Renegade Row
1
50 reps
RPE 5
4
Single Arm Floor Press
1
50 reps
RPE 5
5
Kettlebell Eadliftd
1
50 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
50 reps
RPE 5
2
Goblet Squat
2
50 reps
RPE 5
3
Renegade Row
2
50 reps
RPE 5
4
Single Arm Floor Press
2
50 reps
RPE 5
5
Kettlebell Eadliftd
2
50 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
5
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
5
2 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
5
2 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
55 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 5
Week 1
1 / 8 Weeks
Day 1
1
Kettlebell Swing
3 Sets
20 Reps
@5
2
Goblet Squat
3 Sets
20 Reps
@5
3
Renegade Row
3 Sets
20 Reps
@5
4
Single Arm Floor Press
3 Sets
20 Reps
@5
5
Kettlebell Eadliftd
3 Sets
20 Reps
@5
Day 2
1
Run
1 Set
30 mins
@5
Day 3
1
Run
1 Set
30 mins
@5
Day 4
1
Kettlebell Swing
2 Sets
20 Reps
@5
2
Goblet Squat
2 Sets
20 Reps
@5
3
Renegade Row
2 Sets
20 Reps
@5
4
Single Arm Floor Press
2 Sets
20 Reps
@5
5
Kettlebell Eadliftd
2 Sets
20 Reps
@5
Day 5
1
Run
1 Set
35 mins
@5