TACTICAL BARBELL - OPERATOR

by Søren Chabert

7 athletes joined

Program Description

-Target is to hit all big muscle groups for hypertrophy. -Additional volume training is advised. -Before start, you need to determine your 100% of 1RM. -Test 1RM every 6 weeks.

Program Overview

Level
Intermediate, Advanced, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Dec 04, 2024 04:14
Last Edited
Jun 18, 2025 11:26

Summary

Unleash your inner operator with the TACTICAL BARBELL - OPERATOR program, a focused 6-week training regimen designed for serious lifters. Committing just three days a week, you'll engage in high-intensity barbell and weighted bodyweight exercises, including pull-ups, squats, and deadlifts, targeting major muscle groups for maximum strength gains. This program is perfect for those looking to enhance their performance and build a powerful physique, all from the comfort of your garage gym. Get ready to push your limits and redefine your strength!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

17.4%

Glutes

13.8%

Chest

13.8%

Hamstrings

10.1%

Lats

9.2%

Triceps

8.3%

Upper Back

7.3%

Adductors

5.5%

Front Delts

5.5%

Biceps

3.7%

Abs

3.7%

Lower Back

1.8%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 1

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 1

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 1

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 1

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 1

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 2

Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Day 2

Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Day 2

Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Day 2

Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Day 2

Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Day 2

Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Day 3

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 3

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 3

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 3

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 3

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 3

Pull-Up (Weighted)

5 reps

80%

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Day 1

Pull-Up (Weighted)

5 Sets

5 Reps

80%

Squat (Barbell)

5 Sets

5 Reps

80%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Day 2

Deadlift (Barbell)

5 Sets

5 Reps

80%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Squat (Barbell)

5 Sets

5 Reps

80%

Day 3

Pull-Up (Weighted)

5 Sets

5 Reps

80%

Squat (Barbell)

5 Sets

5 Reps

80%

Bench Press (Barbell)

5 Sets

5 Reps

80%