Tactical Barbell Operator

by Dimitri Z.

Program Description

Get strong! Tactical Barbell modified with seated rows instead of squats because of my golfers elbow. You can just replace them with weighted pullups. Get strong! Read the Tactical Barbell books to add conditioning in a sensible way.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Nov 07, 2025 03:51
Last Edited
Nov 07, 2025 04:07

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.5%

Chest

13.2%

Glutes

12.2%

Hamstrings

Upper Back

8.8%

Abs

8.5%

Triceps

7.9%

Adductors

7.9%

Lats

Front Delts

5.3%

Biceps

3.5%

Lower Back

1.1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

5 reps

70%

Safety Bar Squat

5 reps

70%

Seated Row (Cable)

5 reps

70%

Day 1

Bench Press (Barbell)

5 reps

80%

Safety Bar Squat

5 reps

80%

Seated Row (Cable)

5 reps

80%

Day 1

Bench Press (Barbell)

3 reps

90%

Safety Bar Squat

3 reps

90%

Seated Row (Cable)

3 reps

90%

Day 1

Bench Press (Barbell)

5 reps

75%

Safety Bar Squat

5 reps

75%

Seated Row (Cable)

5 reps

75%

Day 1

Bench Press (Barbell)

3 reps

85%

Safety Bar Squat

3 reps

85%

Seated Row (Cable)

3 reps

85%

Day 1

Bench Press (Barbell)

1-2 reps

95%

Safety Bar Squat

1-2 reps

95%

Seated Row (Cable)

1-2 reps

95%

Day 2

Bench Press (Barbell)

5 reps

70%

Safety Bar Squat

5 reps

70%

Seated Row (Cable)

5 reps

70%

Day 2

Bench Press (Barbell)

5 reps

80%

Safety Bar Squat

5 reps

80%

Seated Row (Cable)

5 reps

80%

Day 2

Bench Press (Barbell)

3 reps

90%

Safety Bar Squat

3 reps

90%

Seated Row (Cable)

3 reps

90%

Day 2

Bench Press (Barbell)

5 reps

75%

Safety Bar Squat

5 reps

75%

Seated Row (Cable)

5 reps

75%

Day 2

Bench Press (Barbell)

3 reps

85%

Safety Bar Squat

3 reps

85%

Seated Row (Cable)

3 reps

85%

Day 2

Bench Press (Barbell)

1-2 reps

95%

Safety Bar Squat

1-2 reps

95%

Seated Row (Cable)

1-2 reps

95%

Day 3

Bench Press (Barbell)

5 reps

70%

Safety Bar Squat

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 3

Bench Press (Barbell)

5 reps

80%

Safety Bar Squat

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 3

Bench Press (Barbell)

3 reps

90%

Safety Bar Squat

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 3

Bench Press (Barbell)

5 reps

75%

Safety Bar Squat

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 3

Bench Press (Barbell)

3 reps

85%

Safety Bar Squat

3 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 3

Bench Press (Barbell)

1-2 reps

95%

Safety Bar Squat

1-2 reps

95%

Deadlift (Barbell)

1-2 reps

95%

Day 1

Bench Press (Barbell)

1 Set

5 Reps

70%

Safety Bar Squat

1 Set

5 Reps

70%

Seated Row (Cable)

1 Set

5 Reps

70%

Day 2

Bench Press (Barbell)

1 Set

5 Reps

70%

Safety Bar Squat

1 Set

5 Reps

70%

Seated Row (Cable)

1 Set

5 Reps

70%

Day 3

Bench Press (Barbell)

1 Set

5 Reps

70%

Safety Bar Squat

1 Set

5 Reps

70%

Deadlift (Barbell)

1 Set

5 Reps

70%