tactical barbell - big 5

by Adam

Program Description

gain strength to complement mma

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Sep 19, 2025 08:18
Last Edited
Oct 08, 2025 12:14

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.3%

Front Delts

14.3%

Chest

11.9%

Middle Delts

11.9%

Upper Back

11.9%

Lats

9.5%

Quadriceps

6.4%

Glutes

5%

Biceps

4.8%

Abs

3.8%

Hamstrings

3.6%

Adductors

1.4%

Lower Back

1.4%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Bench Press (Barbell)

5

5 reps

75%

2

Squat (Barbell)

3

5 reps

75%

3A

Overhead Press (Barbell)

5

5 reps

75%

3B

Bent Over Row (Barbell)

5

5 reps

75%

Day 1

1

Bench Press (Barbell)

5

5 reps

80%

2

Squat (Barbell)

3

5 reps

80%

3A

Overhead Press (Barbell)

5

5 reps

80%

3B

Bent Over Row (Barbell)

5

5 reps

80%

Day 1

1

Bench Press (Barbell)

5

3 reps

90%

2

Squat (Barbell)

3

3 reps

90%

3A

Overhead Press (Barbell)

5

3 reps

90%

3B

Bent Over Row (Barbell)

5

3 reps

90%

Day 1

1

Bench Press (Barbell)

5

5 reps

75%

2

Squat (Barbell)

3

5 reps

75%

3A

Overhead Press (Barbell)

5

5 reps

75%

3B

Bent Over Row (Barbell)

5

5 reps

75%

Day 1

1

Bench Press (Barbell)

5

5 reps

80%

2

Squat (Barbell)

3

5 reps

80%

3A

Overhead Press (Barbell)

5

5 reps

80%

3B

Bent Over Row (Barbell)

5

5 reps

80%

Day 1

1

Bench Press (Barbell)

5

3 reps

90%

2

Squat (Barbell)

3

3 reps

90%

3A

Overhead Press (Barbell)

5

3 reps

90%

3B

Bent Over Row (Barbell)

5

3 reps

90%

Day 2

1

Bench Press (Barbell)

5

5 reps

75%

2

Deadlift (Barbell)

3

5 reps

75%

3A

Overhead Press (Barbell)

5

5 reps

75%

3B

Bent Over Row (Barbell)

5

5 reps

75%

Day 2

1

Bench Press (Barbell)

5

5 reps

80%

2

Deadlift (Barbell)

3

5 reps

80%

3A

Overhead Press (Barbell)

5

5 reps

80%

3B

Bent Over Row (Barbell)

5

5 reps

80%

Day 2

1

Bench Press (Barbell)

5

3 reps

90%

2

Deadlift (Barbell)

3

3 reps

90%

3A

Overhead Press (Barbell)

5

3 reps

90%

3B

Bent Over Row (Barbell)

5

3 reps

90%

Day 2

1

Bench Press (Barbell)

5

5 reps

75%

2

Deadlift (Barbell)

3

5 reps

75%

3A

Overhead Press (Barbell)

5

5 reps

75%

3B

Bent Over Row (Barbell)

5

5 reps

75%

Day 2

1

Bench Press (Barbell)

5

5 reps

80%

2

Deadlift (Barbell)

3

5 reps

80%

3A

Overhead Press (Barbell)

5

5 reps

80%

3B

Bent Over Row (Barbell)

5

5 reps

80%

Day 2

1

Bench Press (Barbell)

5

3 reps

90%

2

Deadlift (Barbell)

3

3 reps

90%

3A

Overhead Press (Barbell)

5

3 reps

90%

3B

Bent Over Row (Barbell)

5

3 reps

90%

Day 1

1

Bench Press (Barbell)

5 Sets

5 Reps

75%

2

Squat (Barbell)

3 Sets

5 Reps

75%

3A

Overhead Press (Barbell)

5 Sets

5 Reps

75%

3B

Bent Over Row (Barbell)

5 Sets

5 Reps

75%

Day 2

1

Bench Press (Barbell)

5 Sets

5 Reps

75%

2

Deadlift (Barbell)

3 Sets

5 Reps

75%

3A

Overhead Press (Barbell)

5 Sets

5 Reps

75%

3B

Bent Over Row (Barbell)

5 Sets

5 Reps

75%