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Tactical Barbell - General Mass
Beginner–IntermediateFree

Tactical Barbell - General Mass

Posture King
Posture King· Jan 2024
276athletes running this program
iOS & Android

Overview

Length
3 weeks
Days / week
4 days
Level
Intermediate, Beginner
Goal
Athletics, Muscle, Strength
Equipment
Garage Gym
Session length
60 min
Tactical Barbell is a versatile training system designed for individuals seeking a balance of strength, conditioning, and flexibility. It incorporates weightlifting, endurance training, and mobility work, making it suitable for diverse fitness goals, especially for military and law enforcement professionals. The program's adaptability allows users to customize their workouts based on individual needs and objectives. While the basic template provides a solid foundation, the book offers a more comprehensive guide, providing additional exercises and flexibility to include accessories based on personal recovery and specific goals. In the final exercise of each Week 3 session, a peaking protocol is followed. You can choose whichever of the following methods you prefer: complete a 1x3 working set at 80% of your 1RM, and for the subsequent set, work up to heavy triples, doubles, or singles with 2.5kg-5kg increments, then recalculate your 1RM. Alternatively, you can opt for 4x3 working sets at 80% of your 1RM, and on the final set, complete as many reps as possible (AMRAP), then recalculate your 1RM. Another option is to follow standard linear progression, adding 2.5-5kg to your 1RM every 3-6 weeks, recalculating, and repeating the process.

Who it's for

Beginners new to structured strength training
Athletes focused on gaining both size and strength
Athletes who can train 4 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
16.7%
Chest
13.2%
Glutes
13.2%
Lats
10.5%
Hamstrings
9.7%
Upper Back
8.4%
Triceps
7.9%
Front Delts
5.3%
Adductors
5.3%
Biceps
4.2%
Abs
3.5%
Lower Back
1.8%
Full-Body
0.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Barbell)48 reps65%
2Squat (Barbell)48 reps65%
3Pull-Up (Weighted)48 reps65%
#ExerciseSetsRepsLoad
1Bench Press (Barbell)48 reps65%
2Squat (Barbell)48 reps65%
3Pull-Up (Weighted)48 reps65%
#ExerciseSetsRepsLoad
1Bench Press (Barbell)48 reps65%
2Squat (Barbell)48 reps65%
#ExerciseSetsRepsLoad
1Deadlift (Barbell)45 reps65%

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Tactical Barbell - General Mass is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Tactical Barbell - General Mass is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Tactical Barbell - General Mass is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android