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TB Operator Pro Hypertrophy Bias
by Eric W.
4 athletes joined
Program Description
To be combined with conditioning 2-3x a week.
Program Overview
Level
Intermediate
Goal
Powerbuilding, Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Feb 08, 2024 07:04
Last Edited
May 07, 2024 10:55
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Week 1
1 / 6 Weeks
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
1B
Pull-Up (Weighted)
4 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
10 Reps
65%
3
Trap Bar Deadlift
5 Sets
10 Reps
65%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Trap Bar Deadlift
5 Sets
10 Reps
65%
3A
Dip (Weighted)
5 Sets
10 Reps
65%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
70%
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Squat (Barbell)
5 Sets
10 Reps
65%
3A
Dip (Weighted)
5 Sets
10 Reps
65%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
70%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Trap Bar Deadlift
5 Sets
8 Reps
70%
3A
Dip (Weighted)
5 Sets
8 Reps
70%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
1B
Pull-Up (Weighted)
4 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
8 Reps
70%
3
Trap Bar Deadlift
5 Sets
8 Reps
70%
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Squat (Barbell)
5 Sets
8 Reps
70%
3A
Dip (Weighted)
5 Sets
8 Reps
70%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
3 Sets
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
1-2 Reps
@6-7
@7-8
@8-9
@9-10
@9-10
1B
Pull-Up (Weighted)
7 Sets
3 Reps
90%
2
Squat (Barbell)
5 Sets
6 Reps
75%
3
Trap Bar Deadlift
5 Sets
6 Reps
75%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
1-2 Reps
@6-7
@7-8
@8-9
@9-10
@9-10
2
Trap Bar Deadlift
5 Sets
6 Reps
75%
3A
Dip (Weighted)
5 Sets
6 Reps
75%
3B
Pull-Up (Weighted)
5 Sets
3 Reps
90%
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
3 Sets
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
1-2 Reps
@6-7
@7-8
@8-9
@9-10
@9-10
2
Squat (Barbell)
5 Sets
6 Reps
75%
3A
Dip (Weighted)
5 Sets
6 Reps
75%
3B
Pull-Up (Weighted)
5 Sets
3 Reps
90%
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
1B
Pull-Up (Weighted)
4 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
10 Reps
65%
3
Trap Bar Deadlift
5 Sets
10 Reps
65%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Trap Bar Deadlift
5 Sets
10 Reps
65%
3A
Dip (Weighted)
5 Sets
10 Reps
65%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
70%
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Squat (Barbell)
5 Sets
10 Reps
65%
3A
Dip (Weighted)
5 Sets
10 Reps
65%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
70%
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
1B
Pull-Up (Weighted)
4 Sets
5 Reps
80%
2
Squat (Barbell)
5 Sets
8 Reps
70%
3
Trap Bar Deadlift
5 Sets
8 Reps
70%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Trap Bar Deadlift
5 Sets
8 Reps
70%
3A
Dip (Weighted)
5 Sets
8 Reps
70%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
@6-7
@7-8
@8-9
@9-10
2
Squat (Barbell)
5 Sets
8 Reps
70%
3A
Dip (Weighted)
5 Sets
8 Reps
70%
3B
Pull-Up (Weighted)
5 Sets
5 Reps
80%
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
3 Sets
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
1-2 Reps
@6-7
@7-8
@8-9
@9-10
@9-10
1B
Pull-Up (Weighted)
7 Sets
3 Reps
90%
2
Squat (Barbell)
5 Sets
6 Reps
75%
3
Trap Bar Deadlift
5 Sets
6 Reps
75%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
1-2 Reps
@6-7
@7-8
@8-9
@9-10
@9-10
2
Trap Bar Deadlift
5 Sets
6 Reps
75%
3A
Dip (Weighted)
5 Sets
6 Reps
75%
3B
Pull-Up (Weighted)
5 Sets
3 Reps
90%
Day 3
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
3 Sets
2-3 Reps
2-3 Reps
2-3 Reps
2-3 Reps
1-2 Reps
@6-7
@7-8
@8-9
@9-10
@9-10
2
Squat (Barbell)
5 Sets
6 Reps
75%
3A
Dip (Weighted)
5 Sets
6 Reps
75%
3B
Pull-Up (Weighted)
5 Sets
3 Reps
90%