Tactical Barbell Golden Six

An updated version of Arnold's Golden Six using the Tactical Barbell Mass protocol as a base

Peaking - optional on week 3 you can follow a peaking protocol by doing only one work set at 80% (squat on day 1, bench on day 3), then add some weight to the bar and try for 1-3 reps, repeat as many times as possible.  Alternatively you can make the last set AMRAP or try AMSAP (as many sets as possible)

If you can do 12 bodyweight pullups you qualify for weighted pullups.  If you can't, swap in barbell rows, romanian deadlifts or another pull exercise

Conditioning options:

Walk 30-60 mins
Ruck 30-60 mins with 10-50lbs
Recovery run 20-30 mins 
Walk 30-60 mins + Sprint 50-100m every 5-10 mins
Sprint 30m for 5-10 rounds

For hardgainers keep to the minimum time for all of the above

Progression - every 3-6 weeks add 5-10 lbs to 1RMs (5lbs upper body, 10 lbs lower body)

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Zercher Squat (Barbell)

Pull-Up (Weighted)

Standing Behind Neck Shoulder Press (Barbell)

Bicep Curl (Dumbbell)

Hanging Leg Raise

Cardio

Deadlift (Barbell)

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