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Tactical Barbell - Fighter I/A

by Dylan D.
1 athletes joined

Program Description

Six week fighter program with seventh week for testing 1RM. Weighted pull-ups/ deadlift once a week. Uses the intermediate/ advanced (I/A) set ranges (3-10 sets) but tweak as necessary. 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
    May 23, 2025 08:34
  • Last Edited
    Oct 04, 2025 06:11

Summary

Unleash your inner fighter with the Tactical Barbell - Fighter I/A program! Over the course of 7 weeks, this training plan focuses on building strength and power through a structured regimen of barbell exercises, including squats, bench presses, and deadlifts. Designed for two training days each week, you'll engage major muscle groups while honing your skills for performance. Perfect for those with a garage gym setup, this program is tailored to elevate your lifting game and enhance your athletic prowess. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.8%
Glutes
14.8%
Chest
14.1%
Hamstrings
10.8%
Triceps
8.5%
Lats
7%
Adductors
5.6%
Front Delts
5.6%
Upper Back
5.6%
Abs
4%
Biceps
2.8%
Lower Back
2.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Pull-Up (Weighted)
8
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Pull-Up (Weighted)
8
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 2
#
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
5 reps
75%
2
Bench Press (Barbell)
8
5 reps
75%
3
Deadlift (Barbell)
5
5 reps
75%
Day 2
#
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 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
90%
2
Bench Press (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
3
3 reps
90%
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Pull-Up (Weighted)
8 Sets
5 Reps
@7.5
Day 2
1
Squat (Barbell)
8 Sets
5 Reps
75%
2
Bench Press (Barbell)
8 Sets
5 Reps
75%
3
Deadlift (Barbell)
5 Sets
5 Reps
75%