Unleash your strength with the Tactical Barbell Grey Man program, a focused 3-week journey designed for serious lifters. With six training days each week, you'll tackle compound movements like the bench press, squat, and deadlift, all while incorporating cardio sessions to enhance your endurance. This program emphasizes high-intensity lifting at 70% of your max, ensuring you build muscle and power effectively. Equip your garage gym and prepare to transform your physique and performance!

You can do 4-5 sets on the main lifts of each day (Squat, bench, overhead press and deadlift)

Conditioning options:

Walk 30-60 mins
Ruck 30-60 mins with 10-50lbs
Recovery run 20-30 mins 
Walk 30-60 mins + Sprint 50-100m every 5-10 mins
Sprint 30m for 5-10 rounds

For hardgainers keep to the minimum time for all of the above

Progression - every 3-6 weeks add 5-10 lbs to 1RMs (5lbs upper body, 10 lbs lower body)

Tactical Barbell Grey Man

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Squat (Barbell)

Dip (Weighted)

Incline Bench Press (Dumbbell)

Front Squat (Barbell)

Cardio

Overhead Press (Barbell)

Deadlift (Barbell)

Shrug (Dumbbell)

Dumbbell Row

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