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Tactical Barbell Operator Deadlifts

by zcd
1 athletes joined

Program Description

This includes the two most common templates from Tactical Barbell I and II, Operator + Black protocol. No training max is used. Feel free to substitute your choice of high intensity conditioning and endurance work. Cluster = Bench/Squat/Deadlift (RDL recommended) Set ranges 3-5 but drop down to 3-4 for weeks 3 and 6 Retest your maxes for progression every 6 or 12 weeks, or add +5lbs to upper body 1RMs and +10lbs to lower body 1RMs

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 18, 2024 06:19
  • Last Edited
    Dec 12, 2024 02:06

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
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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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
5
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
5
5 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
90%
3
Deadlift (Barbell)
4
3 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Deadlift (Barbell)
5
3 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-2 reps
95%
2
Bench Press (Barbell)
4
1-2 reps
95%
3
Deadlift (Barbell)
4
1-2 reps
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
5
5 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
90%
3
Deadlift (Barbell)
4
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Deadlift (Barbell)
5
3 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-2 reps
95%
2
Bench Press (Barbell)
4
1-2 reps
95%
3
Deadlift (Barbell)
4
1-2 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
5
5 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Deadlift (Barbell)
5
5 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Bench Press (Barbell)
4
3 reps
90%
3
Deadlift (Barbell)
4
3 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
5
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
5
3 reps
85%
3
Deadlift (Barbell)
5
3 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1-2 reps
95%
2
Bench Press (Barbell)
4
1-2 reps
95%
3
Deadlift (Barbell)
4
1-2 reps
95%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Conditioning Circuit
1
20-30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Barbell)
5 Sets
5 Reps
70%
Day 2
1
Conditioning Circuit
1 Set
20-30 mins
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Barbell)
5 Sets
5 Reps
70%
Day 4
1
Conditioning Circuit
1 Set
20-30 mins
-
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Barbell)
5 Sets
5 Reps
70%
Day 6
1
Conditioning Circuit
1 Set
20-30 mins
-