Tactical Barbell - Operator I/A

by Gabriel

36 athletes joined

5.0

(1 rating)

Program Description

Six week operator programme with week seventh week for testing 1RM. Weighted pull-ups twice a week, deadlifts once. 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
Aug 31, 2024 03:00
Last Edited
Oct 02, 2025 07:14

Summary

Unleash your potential with the Tactical Barbell - Operator I/A program, a focused 7-week journey designed for serious lifters. Committing just three days a week, you'll tackle a blend of barbell squats, bench presses, and weighted pull-ups, honing your strength and endurance. This program emphasizes high-intensity training, pushing you to achieve new personal bests while developing functional fitness. Perfect for those equipped with a garage gym, it's time to elevate your training and dominate your goals!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

17.2%

Chest

14%

Glutes

13.6%

Hamstrings

10%

Lats

9.3%

Triceps

8.4%

Upper Back

7.4%

Adductors

5.6%

Front Delts

5.6%

Biceps

3.7%

Abs

3.6%

Lower Back

1.6%

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4.8 Stars with 10, 000+ Ratings

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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

WEEK 7

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

RPE 7.5

Day 1

Squat (Barbell)

1 reps

RPE 10

Bench Press (Barbell)

1 reps

RPE 10

Deadlift (Barbell)

1 reps

RPE 10

Day 2

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 2

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 2

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 3

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 3

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 3

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

RPE 7.5

Day 3

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 3

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 3

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

RPE 7.5

Day 1

Squat (Barbell)

8 Sets

5 Reps

75%

Bench Press (Barbell)

8 Sets

5 Reps

75%

Pull-Up (Weighted)

8 Sets

5 Reps

@7.5

Day 3

Squat (Barbell)

8 Sets

5 Reps

75%

Bench Press (Barbell)

8 Sets

5 Reps

75%

Pull-Up (Weighted)

8 Sets

5 Reps

@7.5

Day 2

Squat (Barbell)

8 Sets

5 Reps

75%

Bench Press (Barbell)

8 Sets

5 Reps

75%

Deadlift (Barbell)

5 Sets

5 Reps

75%

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

GabrielAge 22, Man

a year ago

5 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

This program was not written by me. The original author seems to have unpublished it, so I am republishing it. I couldn't figure out how to edit this into the program description. The modifications I made were to add some overhead pressing.