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Tactical Barbell - Operator for BJJ

by Hot Sauce Hunk
4 athletes joined

Program Description

Six-week Operator program. I use this one to compliment my BJJ training. Add warm-up sets as needed. I changed week 7's 1RM test to a deload week.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2024 09:28
  • Last Edited
    Jun 18, 2025 12:26

Summary

Unleash your potential with the Tactical Barbell - Operator for BJJ program, a focused 7-week training regimen designed specifically for Brazilian Jiu-Jitsu practitioners. Committing just three days a week, you'll engage in a dynamic blend of barbell and bodyweight exercises, including the Bench Press, Squats, and L-Sit Pull-ups, to build strength, power, and endurance. Each session is strategically crafted to enhance your grappling performance while developing essential muscle groups. Get ready to elevate your game and dominate on the mat!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Bench Press (Barbell)
5
5 reps
70%
2
Squat (Barbell)
5
5 reps
70%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Squat (Barbell)
3
4 reps
90%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Barbell)
5
5 reps
85%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
95%
2
Squat (Barbell)
2
3 reps
95%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
45%
2
Squat (Barbell)
5
5 reps
45%
3
L-Sit pull-up
5
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Squat (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
5
5 reps
70%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Squat (Barbell)
3
4 reps
90%
3
Bent Over Row (Barbell)
3
4 reps
90%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
5
5 reps
75%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
5
5 reps
85%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
95%
2
Squat (Barbell)
2
3 reps
95%
3
Bent Over Row (Barbell)
2
3 reps
95%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
45%
2
Deadlift (Barbell)
5
5 reps
45%
3
L-Sit pull-up
5
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Deadlift (Barbell)
5
5 reps
80%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Deadlift (Barbell)
3
4 reps
90%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Deadlift (Barbell)
5
5 reps
85%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
95%
2
Deadlift (Barbell)
2
3 reps
95%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
5 Reps
70%
3
L-Sit pull-up
5 Sets
5 Reps
@7.5
4
Pike Push Up
5 Sets
5 Reps
@7.5
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
4
Decline Push Up
5 Sets
5 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
3
L-Sit pull-up
5 Sets
5 Reps
@7.5
4
Pike Push Up
5 Sets
5 Reps
-