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Tactical barbell green protocol, capacity phase/ca

by Devon B.

Program Description

The capacity phase of green protocol. I opted for the fighter variant as I’m plenty strong but very unconditioned. Buy the book, it is an excellent resource

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 17, 2026 04:59
  • Last Edited
    Feb 17, 2026 05:32
Muscle Engagement
Front
Back
MuscleSet
Lats
10.8%
Upper Back
10.8%
Abs
8.9%
Middle Delts
7.1%
Front Delts
7.1%
Triceps
7.1%
Quadriceps
7.1%
Glutes
7.1%
Hamstrings
7.1%
Adductors
5.4%
Rear Delts
3.7%
Forearms
3.7%
Lower Back
3.7%
Abductors
3.7%
Biceps
3.5%
Cardio
3.2%
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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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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Squat (Barbell)
5
4 reps
80%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
5
3 reps
85%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
AMRAP
75%
2
Squat (Barbell)
2
AMRAP
75%
3
Wide Grip Pull-Up
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Squat (Barbell)
5
4 reps
80%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
5
3 reps
85%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
AMRAP
75%
2
Squat (Barbell)
2
AMRAP
75%
3
Wide Grip Pull-Up
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Squat (Barbell)
5
4 reps
80%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
5
3 reps
85%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
AMRAP
75%
2
Squat (Barbell)
2
AMRAP
75%
3
Wide Grip Pull-Up
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-90 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-90 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-90 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-120 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-120 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-120 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60-90 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60-90 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60-90 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60-120 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60-120 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60-120 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
-10 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Zercher Deadlift
5
5 reps
75%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Zercher Deadlift
5
4 reps
80%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Zercher Deadlift
5
3 reps
85%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Zercher Deadlift
5
5 reps
75%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Zercher Deadlift
5
5 reps
75%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Zercher Deadlift
5
4 reps
80%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Zercher Deadlift
5
3 reps
85%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Zercher Deadlift
5
5 reps
75%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Zercher Deadlift
5
5 reps
75%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Zercher Deadlift
5
4 reps
80%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Zercher Deadlift
5
3 reps
85%
3
Wide Grip Pull-Up
5
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-90 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
30-60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-120 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-120 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
60-120 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
75%
2
Zercher Deadlift
1
5 reps
75%
3
Wide Grip Pull-Up
1
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-90 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-90 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60-120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
90-120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
90-120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30-60 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
120 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Wide Grip Pull-Up
5 Sets
5 Reps
@8
Day 2
1
Elliptical
1 Set
30-60 mins
@8
Day 5
1
Elliptical
1 Set
30-60 mins
@8
Day 3
1
Treadmill
1 Set
30-60 mins
@8
Day 6
1
Treadmill
1 Set
30-60 mins
@8
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Zercher Deadlift
5 Sets
5 Reps
75%
3
Wide Grip Pull-Up
5 Sets
5 Reps
@8