Master Chief's Tactical Barbell - 9/16/2025

by Thomas C.

Program Description

Develop a good strength foundation without burnout and to surpass strength plateaus. Pair with cardio and skill activities. SE execution is: - 0-90 second RI between sets (aim for 0) - 2-3 minute RI in between circuits Personal 1RM before starting: -Incline Bench: 185 lb -Weighted Pull-Up: 50 lb -Bulgarian Split Squat: 230 lb -Back Squat: 300lb? -Deadlift (Sumo): 370 lb Personal 1RTM before starting: -Incline Bench: 166.5 lb -Weighted Pull-Up: 45 lb -Bulgarian Split Squat: 207 lb -Deadlift (Sumo): 333 lb

Program Overview

Level
Intermediate
Goal
Powerbuilding, Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Sep 13, 2025 02:10
Last Edited
Sep 16, 2025 01:39

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.3%

Chest

12.8%

Lats

12.8%

Upper Back

10.2%

Glutes

10%

Front Delts

7.7%

Triceps

7.7%

Hamstrings

6.6%

Abs

5.9%

Biceps

5.1%

Cardio

3.8%

Adductors

2.6%

Lower Back

1.5%

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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

Zercher Squat (Barbell)

5 reps

75%

Incline Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

75%

Day 1

Zercher Squat (Barbell)

5 reps

80%

Incline Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

80%

Day 1

Zercher Squat (Barbell)

3 reps

90%

Incline Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

90%

Day 1

Zercher Squat (Barbell)

5 reps

75%

Incline Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

75%

Day 1

Zercher Squat (Barbell)

5 reps

80%

Incline Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

80%

Day 1

Zercher Squat (Barbell)

3 reps

90%

Incline Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

90%

Day 2

Conditioning Circuit

30 reps

Day 2

Conditioning Circuit

20 reps

Day 2

Conditioning Circuit

10 reps

Day 2

Conditioning Circuit

30 reps

Day 2

Conditioning Circuit

20 reps

Day 2

Conditioning Circuit

10 reps

Day 3

Zercher Squat (Barbell)

5 reps

75%

Incline Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

75%

Day 3

Zercher Squat (Barbell)

5 reps

80%

Incline Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

80%

Day 3

Zercher Squat (Barbell)

3 reps

90%

Incline Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

90%

Day 3

Zercher Squat (Barbell)

5 reps

75%

Incline Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

75%

Day 3

Zercher Squat (Barbell)

5 reps

80%

Incline Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

80%

Day 3

Zercher Squat (Barbell)

3 reps

90%

Incline Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

90%

Day 1

Zercher Squat (Barbell)

1 Set

5 Reps

75%

Incline Bench Press (Barbell)

1 Set

5 Reps

75%

Deadlift (Barbell)

1 Set

5 Reps

75%

Pull-Up (Weighted)

1 Set

5 Reps

75%

Day 2

Conditioning Circuit

1 Set

30 Reps

Day 3

Zercher Squat (Barbell)

1 Set

5 Reps

75%

Incline Bench Press (Barbell)

1 Set

5 Reps

75%

Pull-Up (Weighted)

1 Set

5 Reps

75%