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Tactical Barbell - General Mass
by ProfaneEdge
133 athletes joined
Program Description
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.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Athletics, Powerbuilding, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 01, 2024 04:58
Last Edited
Jun 12, 2024 11:34
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Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Squat (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Squat (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Squat (Barbell)
4 Sets
8 Reps
65%
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Squat (Barbell)
4 Sets
6 Reps
75%
3
Pull-Up (Weighted)
4 Sets
6 Reps
75%
Day 2
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Squat (Barbell)
4 Sets
6 Reps
75%
3
Pull-Up (Weighted)
4 Sets
6 Reps
75%
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Squat (Barbell)
4 Sets
6 Reps
75%
Day 3
1
Rest
1 Set
AMRAP
100%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
1 Reps
80%
100%
Day 1
1
Bench Press (Barbell)
4 Sets
3 Reps
80%
2
Pull-Up (Weighted)
4 Sets
3 Reps
80%
3
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
80%
100%
Day 2
1
Squat (Barbell)
4 Sets
3 Reps
80%
2
Pull-Up (Weighted)
4 Sets
3 Reps
80%
3
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
80%
100%