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Tactical Barbell (Fighter Template)
by Rob W
54 athletes joined
Program Description
From K.Black's Tactical Barbell: Green Protocol Buy the book/s if you want to get the full picture. This is a very small part of a bigger programme. I'm running this as part of "Capacity/More Running" as I'm needing to focus on aerobic fitness for the next 12 weeks. At the conclusion of the 12 weeks you should be A: Strong B: Better Engine C: In possession of the books so knowing what to do next.
Program Overview
Level
Beginner, Novice
Goal
Athletics, Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 23, 2024 11:07
Last Edited
Jun 16, 2024 12:39
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Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Weighted)
5 Sets
5 Reps
75%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Weighted)
5 Sets
5 Reps
75%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Pull-Up (Weighted)
5 Sets
5 Reps
85%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Pull-Up (Weighted)
5 Sets
5 Reps
85%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
60%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
Pull-Up (Weighted)
5 Sets
5 Reps
60%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
60%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
Pull-Up (Weighted)
5 Sets
5 Reps
60%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Weighted)
5 Sets
5 Reps
75%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Weighted)
5 Sets
5 Reps
75%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Pull-Up (Weighted)
5 Sets
5 Reps
85%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Pull-Up (Weighted)
5 Sets
5 Reps
85%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
60%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
Pull-Up (Weighted)
5 Sets
5 Reps
60%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
60%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
Pull-Up (Weighted)
5 Sets
5 Reps
60%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Weighted)
5 Sets
5 Reps
75%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Pull-Up (Weighted)
5 Sets
5 Reps
75%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
5 Reps
80%
3
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Pull-Up (Weighted)
5 Sets
5 Reps
85%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
85%
2
Squat (Barbell)
5 Sets
5 Reps
85%
3
Pull-Up (Weighted)
5 Sets
5 Reps
85%
Day 1
1
Overhead Press (Barbell)
5 Sets
5 Reps
60%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
Pull-Up (Weighted)
5 Sets
5 Reps
60%
Day 2
1
Overhead Press (Barbell)
5 Sets
5 Reps
60%
2
Squat (Barbell)
5 Sets
5 Reps
60%
3
Pull-Up (Weighted)
5 Sets
5 Reps
60%