Tactical Barbell - Fighter (For BJJ)

by Hot Sauce Hunk

Program Description

Seven-week Fighter program. I use this one to complement my BJJ training. Add warm-up sets as needed. I changed week 7's 1RM test to a deload week. 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
Mar 11, 2026 09:16
Last Edited
Mar 12, 2026 03:08

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

14.4%

Glutes

14.4%

Hamstrings

14.4%

Abs

Triceps

Front Delts

Chest

5.4%

Lats

5.4%

Upper Back

5.4%

Lower Back

4.5%

Middle Delts

3.6%

Adductors

2.7%

Biceps

2.7%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

5 reps

70%

Pull-Up (Bodyweight)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

80%

Bench Press (Barbell)

5 reps

80%

Pull-Up (Bodyweight)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

3 reps

90%

Bench Press (Barbell)

3 reps

90%

Pull-Up (Bodyweight)

3 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

75%

Bench Press (Barbell)

5 reps

75%

Pull-Up (Bodyweight)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

85%

Bench Press (Barbell)

5 reps

85%

Pull-Up (Bodyweight)

5 reps

RPE 7.5

Day 1

Squat (Barbell)

3 reps

95%

Bench Press (Barbell)

3 reps

95%

Pull-Up (Bodyweight)

3 reps

RPE 7.5

Day 1

Squat (Barbell)

5 reps

45%

Bench Press (Barbell)

5 reps

45%

Pull-Up (Bodyweight)

5 reps

RPE 7.5

Day 2

Trap Bar Deadlift

5 reps

70%

Hack Squat

5 reps

70%

Overhead Press (Barbell)

5 reps

70%

Day 2

Trap Bar Deadlift

5 reps

80%

Hack Squat

5 reps

80%

Overhead Press (Barbell)

5 reps

80%

Day 2

Trap Bar Deadlift

3 reps

90%

Hack Squat

3 reps

90%

Overhead Press (Barbell)

3 reps

90%

Day 2

Trap Bar Deadlift

5 reps

75%

Hack Squat

5 reps

75%

Overhead Press (Barbell)

5 reps

75%

Day 2

Trap Bar Deadlift

5 reps

85%

Hack Squat

5 reps

85%

Overhead Press (Barbell)

5 reps

85%

Day 2

Trap Bar Deadlift

3 reps

95%

Hack Squat

3 reps

95%

Overhead Press (Barbell)

3 reps

95%

Day 2

Trap Bar Deadlift

5 reps

45%

Hack Squat

5 reps

45%

Overhead Press (Barbell)

5 reps

45%

Day 1

Squat (Barbell)

5 Sets

5 Reps

70%

Bench Press (Barbell)

5 Sets

5 Reps

70%

Pull-Up (Bodyweight)

5 Sets

5 Reps

@7.5

Day 2

Trap Bar Deadlift

5 Sets

5 Reps

70%

Hack Squat

3 Sets

5 Reps

70%

Overhead Press (Barbell)

3 Sets

5 Reps

70%