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Tactical Barbell - Operator I/A

by Migara J.
1 athletes joined

Program Description

Six week operator programme with week seventh week for testing 1RM. Weighted pull-ups twice a week, deadlifts once. 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 17, 2025 02:37
  • Last Edited
    Jun 18, 2025 07:53

Summary

Unlock your potential with the Tactical Barbell - Operator I/A program, a focused 7-week journey designed for serious lifters. Committing just three days a week, you'll engage in high-intensity barbell movements like squats, bench presses, and weighted pull-ups to build strength and power. Each workout is meticulously structured to maximize your gains while fitting seamlessly into your schedule. Gear up for a transformative experience that will elevate your performance and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.2%
Chest
14%
Glutes
13.6%
Hamstrings
10%
Lats
9.3%
Triceps
8.4%
Upper Back
7.4%
Adductors
5.6%
Front Delts
5.6%
Biceps
3.7%
Abs
3.6%
Lower Back
1.6%
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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
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%
Day 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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 3
#
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
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 3
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%