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Tactical Barbell - Operator Standard

by Kerem K.

Program Description

Specifically geared towards my needs. Use as you will. All copyright belongs to Tactical Barbell author.

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 01, 2026 08:55
  • Last Edited
    Apr 02, 2026 01:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Front Delts
15.1%
Abs
8.5%
Chest
8.1%
Quadriceps
7.2%
Glutes
7.2%
Hamstrings
7.2%
Middle Delts
7%
Lats
6.4%
Upper Back
6.4%
Adductors
6.1%
Biceps
3.2%
Other
2.1%
Lower Back
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
80%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
4
3 reps
90%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
3 reps
85%
3
Pull-Up (Weighted)
5
3 reps
85%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Squat (Barbell)
3
2 reps
95%
3
Pull-Up (Weighted)
4
2 reps
95%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
80%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
4
3 reps
90%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Squat (Barbell)
3
3 reps
85%
3
Pull-Up (Weighted)
5
3 reps
85%
4
Scissor Jumps
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Squat (Barbell)
3
2 reps
95%
3
Pull-Up (Weighted)
4
2 reps
95%
4
Scissor Jumps
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-40 mins
RPE 5
2
Overhead Press (Barbell)
10
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
80%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
4
3 reps
90%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Squat (Barbell)
4
3 reps
85%
3
Pull-Up (Weighted)
4
3 reps
85%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Squat (Barbell)
4
2 reps
95%
3
Pull-Up (Weighted)
4
2 reps
95%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Pull-Up (Weighted)
5
5 reps
80%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Pull-Up (Weighted)
4
3 reps
90%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Pull-Up (Weighted)
5
5 reps
75%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Squat (Barbell)
4
3 reps
85%
3
Pull-Up (Weighted)
4
3 reps
85%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
95%
2
Squat (Barbell)
4
2 reps
95%
3
Pull-Up (Weighted)
4
2 reps
95%
4
Copenhagen Plank
4
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
29-32 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
80%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
1
3 reps
90%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
1
5 reps
75%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Barbell)
3
3 reps
85%
3
Deadlift (Barbell)
1
3 reps
85%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Squat (Barbell)
3
2 reps
95%
3
Deadlift (Barbell)
1
2 reps
95%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Squat (Barbell)
3
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
80%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
90%
2
Squat (Barbell)
3
3 reps
90%
3
Deadlift (Barbell)
1
3 reps
90%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Deadlift (Barbell)
1
5 reps
75%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Squat (Barbell)
3
3 reps
85%
3
Deadlift (Barbell)
1
3 reps
85%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
95%
2
Squat (Barbell)
3
2 reps
95%
3
Deadlift (Barbell)
1
2 reps
95%
4
Star Plank on Forearm
4
1 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Pull-Up (Weighted)
5 Sets
5 Reps
70%
4
Scissor Jumps
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
Day 2
1
Run
1 Set
30-40 mins
@5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
70%
70%
70%
70%
70%
70%
70%
70%
70%
70%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Pull-Up (Weighted)
5 Sets
5 Reps
70%
4
Copenhagen Plank
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@6
@6
@6
@6
Day 4
1
Run
1 Set
29-32 mins
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
70%
70%
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Deadlift (Barbell)
1 Set
5 Reps
70%
4
Star Plank on Forearm
1 Set
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
1 mins
@8
@8
@8
@8
Day 6
1
Run
1 Set
60 mins
@5