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Tactical Barbell II: Base Building, Standard

by Jake C.

Program Description

Using the book Tactical Barbell II: Conditioning, this program is for the Base Building, Block 1.

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 23, 2025 08:00
  • Last Edited
    May 24, 2025 06:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Push Up
3
20 reps
-
2
Squat (Bodyweight)
3
20 reps
-
3
Inverted Row
3
20 reps
-
4
Bicycle Crunch
3
20 reps
-
5
Dip (Bodyweight)
3
20 reps
-
6
Back Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
30 reps
-
2
Front Squat (Barbell)
3
30 reps
-
3
Barbell Row
3
30 reps
-
4
Bench Press (Dumbbell)
3
30 reps
-
5
Shrug (Barbell)
3
30 reps
-
6
Romanian Deadlift (Barbell)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
40 reps
-
2
Goblet Squat
3
40 reps
-
3
Renegade Row
3
40 reps
-
4
Single Arm Floor Press
3
40 reps
-
5
Deadlift (Barbell)
3
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
30 reps
-
2
Front Squat (Barbell)
3
30 reps
-
3
Barbell Row
3
30 reps
-
4
Bench Press (Dumbbell)
3
30 reps
-
5
Shrug (Barbell)
3
30 reps
-
6
Romanian Deadlift (Barbell)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
50 reps
-
2
Squat (Bodyweight)
3
50 reps
-
3
Inverted Row
3
50 reps
-
4
Bicycle Crunch
3
50 reps
-
5
Dip (Bodyweight)
3
50 reps
-
6
Back Extension
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
55 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
5 reps
-
2
100m Sprint
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hill Sprint, 15 Seconds
6
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
5 reps
-
2
100m Sprint
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
2
Run
3
10 mins
-
3
Seated Row (Machine)
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
10 mins
-
2
Run
3
10 mins
-
3
Seated Row (Machine)
3
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
55 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
30 reps
-
2
Front Squat (Barbell)
2
30 reps
-
3
Barbell Row
2
30 reps
-
4
Bench Press (Dumbbell)
2
30 reps
-
5
Shrug (Barbell)
2
30 reps
-
6
Romanian Deadlift (Barbell)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
30 reps
-
2
Goblet Squat
2
30 reps
-
3
Renegade Row
2
30 reps
-
4
Single Arm Floor Press
2
30 reps
-
5
Deadlift (Barbell)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
40 reps
-
2
Squat (Bodyweight)
2
40 reps
-
3
Inverted Row
2
40 reps
-
4
Bicycle Crunch
2
40 reps
-
5
Dip (Bodyweight)
2
40 reps
-
6
Back Extension
2
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
30 reps
-
2
Goblet Squat
2
30 reps
-
3
Renegade Row
2
30 reps
-
4
Single Arm Floor Press
2
30 reps
-
5
Deadlift (Barbell)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
50 reps
-
2
Front Squat (Barbell)
2
50 reps
-
3
Barbell Row
2
50 reps
-
4
Bench Press (Dumbbell)
2
50 reps
-
5
Shrug (Barbell)
2
50 reps
-
6
Romanian Deadlift (Barbell)
2
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3 reps
RPE 9
2
Bench Press (Dumbbell)
4
3 reps
RPE 9
3
Overhead Press (Dumbbell)
4
3 reps
RPE 9
4
Deadlift (Barbell)
4
3 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
600 Meter Sprint
4
1 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
10
1 mins
RPE 7
2
800 Meter Sprint
10
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
600 Meter Sprint
4
1 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
90 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
RECOVERY
1
1 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Push Up
3 Sets
20 Reps
-
2
Squat (Bodyweight)
3 Sets
20 Reps
-
3
Inverted Row
3 Sets
20 Reps
-
4
Bicycle Crunch
3 Sets
20 Reps
-
5
Dip (Bodyweight)
3 Sets
20 Reps
-
6
Back Extension
3 Sets
20 Reps
-
Day 2
1
Swim
1 Set
30 mins
-
Day 3
1
Seated Row (Machine)
1 Set
30 mins
-
Day 4
1
Push Press (Barbell)
2 Sets
30 Reps
-
2
Front Squat (Barbell)
2 Sets
30 Reps
-
3
Barbell Row
2 Sets
30 Reps
-
4
Bench Press (Dumbbell)
2 Sets
30 Reps
-
5
Shrug (Barbell)
2 Sets
30 Reps
-
6
Romanian Deadlift (Barbell)
2 Sets
30 Reps
-
Day 5
1
RECOVERY
1 Set
1 Reps
-
Day 6
1
Run
1 Set
60 mins
-
Day 7
1
RECOVERY
1 Set
1 Reps
-