Tactical Barbell - Operator

by Hot Sauce Hunk

3 athletes joined

Program Description

Six week operator programme with week seventh week for testing 1RM. Weighted pull-ups twice a week, deadlifts once. Add warm-up sets as needed.

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Jul 03, 2024 06:37
Last Edited
Mar 12, 2025 06:44

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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ON THE BOOSTCAMP APP FOR FREE

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

RPE 7.5

Day 1

Squat (Barbell)

1 reps

RPE 10

Bench Press (Barbell)

1 reps

RPE 10

Deadlift (Barbell)

1 reps

RPE 10

Day 2

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 2

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 2

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 3

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 3

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 3

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

RPE 7.5

Day 3

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 3

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Weighted)

5 reps

RPE 7.5

Day 3

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Weighted)

3 reps

RPE 7.5

Day 1

Squat (Barbell)

5 Sets

5 Reps

75%

Bench Press (Barbell)

5 Sets

5 Reps

75%

Pull-Up (Weighted)

5 Sets

5 Reps

@7.5

Day 3

Squat (Barbell)

5 Sets

5 Reps

75%

Bench Press (Barbell)

5 Sets

5 Reps

75%

Pull-Up (Weighted)

5 Sets

5 Reps

@7.5

Day 2

Squat (Barbell)

5 Sets

5 Reps

75%

Bench Press (Barbell)

5 Sets

5 Reps

75%

Deadlift (Barbell)

5 Sets

5 Reps

75%