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Tactical Barbell Operator/Black

by Ian P.

Program Description

Well rounded, sustainable strength and conditioning

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2025 01:27
  • Last Edited
    Oct 11, 2025 08:27
Muscle Engagement
Front
Back
MuscleSet
Chest
11%
Quadriceps
10.5%
Glutes
10%
Abs
9.2%
Upper Back
9%
Lats
8.9%
Hamstrings
7.7%
Triceps
7%
Cardio
5.9%
Front Delts
5.4%
Biceps
4.2%
Forearms
3.9%
Adductors
3.5%
Lower Back
3.1%
Middle Delts
0.6%
Other
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Single Arm Kettlebell Swing
3
1
10 reps
5 reps
RPE 5
RPE 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
80%
4
Single Arm Kettlebell Swing
4
10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
90%
2
Bench Press (Barbell)
4
5 reps
90%
3
Pull-Up (Weighted)
4
5 reps
90%
4
Single Arm Kettlebell Swing
4
1
10 reps
5 reps
RPE 5
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Dumbbell)
3
10 reps
+1 lbs
1B
Farmer's Walk (Weighted)
3
1.5 mins
+1 lbs
1C
Shrug (Dumbbell)
3
10 reps
+1 lbs
1D
Farmer's Walk (Weighted)
3
1.5 mins
+1 lbs
1E
Reverse Wrist Curl (Dumbbell)
3
10 reps
+1 lbs
1F
Farmer's Walk (Weighted)
3
1.5 mins
+1 lbs
1G
Overhead Press (Dumbbell)
3
10 reps
+1 lbs
1H
Farmer's Walk (Weighted)
3
1.5 mins
+1 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Single Arm Kettlebell Swing
3
1
10 reps
5 reps
RPE 5
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Pull-Up (Weighted)
5
5 reps
85%
4
Single Arm Kettlebell Swing
3
1
10 reps
5 reps
RPE 5
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
95%
2
Bench Press (Barbell)
4
5 reps
95%
3
Pull-Up (Weighted)
4
5 reps
95%
4
Single Arm Kettlebell Swing
4
1
10 reps
5 reps
RPE 5
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl (Dumbbell)
3
10 reps
+1 lbs
1B
Farmer's Walk (Weighted)
3
1.5 mins
+1 lbs
1C
Shrug (Dumbbell)
3
10 reps
+1 lbs
1D
Farmer's Walk (Weighted)
3
1.5 mins
+1 lbs
1E
Reverse Wrist Curl (Dumbbell)
3
10 reps
+1 lbs
1F
Farmer's Walk (Weighted)
3
1.5 mins
+1 lbs
1G
Overhead Press (Dumbbell)
3
10 reps
+1 lbs
1H
Farmer's Walk (Weighted)
3
1.5 mins
+1 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
5
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
5
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
2
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30-90 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
5
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
5
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
2
1-2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30-90 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Farmer's Walk (Weighted)
2
1-1.5 mins
RPE 9
Day 3
#
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
80%
4A
Plank
3
1-5 mins
RPE 9
4B
Hyperextension
3
1-5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
90%
2
Bench Press (Barbell)
4
5 reps
90%
3
Pull-Up (Weighted)
4
5 reps
90%
4
Farmer's Walk (Weighted)
2
1-1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
10
5-10 reps
-
1B
V-Up
10
10 reps
-
1C
Hyperextension
10
10 reps
-
1D
Plank to Push Up
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4A
Plank
3
1-5 mins
RPE 9
4B
Hyperextension
3
1-5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Pull-Up (Weighted)
5
5 reps
85%
4
Farmer's Walk (Weighted)
2
1-1.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
95%
2
Bench Press (Barbell)
4
5 reps
95%
3
Pull-Up (Weighted)
4
5 reps
95%
4A
Hyperextension
3
1-5 mins
-
4B
Plank
3
1-5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ab Wheel
10
5-10 reps
-
1B
V-Up
10
10 reps
-
1C
Hyperextension
10
10 reps
-
1D
Plank to Push Up
10
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
5
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
5
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
2
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
5
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
5
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
2
1-2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Cycling
1
30-45 mins
RPE 2
Day 5
#
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
80%
4
Cycling
1
30-45 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
90%
2
Bench Press (Barbell)
4
5 reps
90%
3
Pull-Up (Weighted)
4
5 reps
90%
4
Cycling
1
30-45 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Cycling
1
30-45 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Pull-Up (Weighted)
5
5 reps
85%
4
Cycling
1
30-45 mins
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
95%
2
Bench Press (Barbell)
4
5 reps
95%
3
Pull-Up (Weighted)
4
5 reps
95%
4
Cycling
1
30-45 mins
RPE 2
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
4
Single Arm Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
5 Reps
@5
@5
@5
@5
Day 2
1
Cycling
1 Set
1 Set
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
1-2 mins
1-2 mins
@9
@9
@9
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
4
Farmer's Walk (Weighted)
1 Set
1 Set
1-1.5 mins
1-1.5 mins
@9
@9
Day 4
1
Cycling
1 Set
1 Set
1 Set
1 Set
1 Set
1-2 mins
1-2 mins
1-2 mins
1-2 mins
1-2 mins
@9
@9
@9
@9
@9
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
4
Cycling
1 Set
30-45 mins
@2