Workout Routine

Free

TACTICAL BARBELL B 2024

by mb1993g

Download free Hardy app

TACTICAL BARBELL PHASE 1 2 DAY FIGHTER

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

75%

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
65% 1RM
100 lbs
5
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
5
180 sec
6
75% 1RM
115 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

6 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
55% 1RM
60 lbs
5
180 sec
3
75% TM
85 lbs
5
180 sec
4
75% TM
85 lbs
5
180 sec
5
75% TM
85 lbs
5
180 sec
6
75% TM
85 lbs
5
180 sec

Dips

6×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
65% 1RM
100 lbs
5
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec
5
75% 1RM
115 lbs
5
180 sec
6
75% 1RM
115 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
75% 1RM
85 lbs
5
180 sec
3
75% 1RM
85 lbs
5
180 sec
4
75% 1RM
85 lbs
5
180 sec
5
75% 1RM
85 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

5×5

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec

Hyperextensions

2×12+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

3×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
0
120 sec
2
65% 1RM
29 lbs
10
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

triceps pushdowns

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
120 sec
2
75% 1RM
19 lbs
10
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

curl

2×10

80%

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 3 lbs.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

face pull

2×10

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
55% 1RM
85 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec
5
80% 1RM
120 lbs
5
180 sec
6
80% 1RM
120 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
55% 1RM
60 lbs
5
180 sec
3
80% 1RM
90 lbs
5
180 sec
4
80% 1RM
90 lbs
5
180 sec
5
80% 1RM
90 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

5×5

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
55% 1RM
60 lbs
5
180 sec
3
80% 1RM
90 lbs
5
180 sec
4
80% 1RM
90 lbs
5
180 sec
5
80% 1RM
90 lbs
5
180 sec
6
80% 1RM
90 lbs
5
180 sec

Dips

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
55% 1RM
85 lbs
5
180 sec
3
80% 1RM
120 lbs
5
180 sec
4
80% 1RM
120 lbs
5
180 sec
5
80% 1RM
120 lbs
5
180 sec
6
80% 1RM
120 lbs
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

6 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

Hyperextensions

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
90 sec
2
75% 1RM
34 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps pushdowns

2×10

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
90 sec
2
75% 1RM
19 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

2×10

90%

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

face pull

3×10

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
65% 1RM
100 lbs
5
60 sec
3
85% 1RM
130 lbs
5
120 sec
4
90% 1RM
135 lbs
3
120 sec
5
90% 1RM
135 lbs
3
120 sec
6
90% 1RM
135 lbs
3
120 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
80% 1RM
90 lbs
5
180 sec
3
90% 1RM
100 lbs
3
180 sec
4
90% 1RM
100 lbs
3
180 sec
5
90% 1RM
100 lbs
3
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

5 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
55% 1RM
60 lbs
3
180 sec
3
90% 1RM
100 lbs
3
180 sec
4
90% 1RM
100 lbs
3
180 sec
5
90% 1RM
100 lbs
3
180 sec
6
90% 1RM
100 lbs
3
180 sec

Dips

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
10
30 sec
2
65% 1RM
100 lbs
5
60 sec
3
80% 1RM
120 lbs
5
120 sec
4
90% 1RM
135 lbs
3
120 sec
5
90% 1RM
135 lbs
3
120 sec
6
90% 1RM
135 lbs
3
120 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10
60 sec
2
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by .

curl

2×10+

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
90 sec
2
75% 1RM
34 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

triceps pushdowns

2×10+

70

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8
120 sec
3
70% 1RM
105 lbs
5
120 sec
4
70% 1RM
105 lbs
5
120 sec
5
70% 1RM
105 lbs
5
120 sec
6
70% 1RM
105 lbs
5
120 sec

front squat

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
70% 1RM
105 lbs
5
120 sec
4
70% 1RM
105 lbs
5
120 sec
5
70% 1RM
105 lbs
5
120 sec
6
70% 1RM
105 lbs
5
120 sec

overhead press

6×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
70% 1RM
75 lbs
5
120 sec
3
70% 1RM
75 lbs
5
120 sec
4
70% 1RM
75 lbs
5
120 sec
5
70% 1RM
75 lbs
5
120 sec

chinup

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

face pull

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

curl

2×10

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

triceps pushdowns

2×10

85

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
8
180 sec
3
–
–
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec
6
85% 1RM
130 lbs
5
180 sec
7
85% 1RM
130 lbs
5
180 sec

front squat

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
85% 1RM
130 lbs
5
180 sec
4
85% 1RM
130 lbs
5
180 sec
5
85% 1RM
130 lbs
5
180 sec
6
85% 1RM
130 lbs
5
180 sec

overhead press

6×5

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
85% 1RM
95 lbs
5
180 sec
4
85% 1RM
95 lbs
5
180 sec
5
85% 1RM
95 lbs
5
180 sec
6
85% 1RM
95 lbs
5
180 sec

chinup

6×5

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

face pull

3×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

triceps pushdowns

2×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

curl

2×10

95

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
95% 1RM
145 lbs
2
180 sec
5
95% 1RM
145 lbs
2
180 sec
6
95% 1RM
145 lbs
2
180 sec

front squat

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
95% 1RM
145 lbs
2
180 sec
5
95% 1RM
145 lbs
2
180 sec
6
95% 1RM
145 lbs
2
180 sec

overhead press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
95% 1RM
105 lbs
2
180 sec
5
95% 1RM
105 lbs
2
180 sec
6
95% 1RM
105 lbs
2
180 sec

chinup

6 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

face pull

3×12

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

triceps pushdowns

2×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

curl

2×10