Workout Routine

Free

Tactical Barbell - Fighter

by jbourget

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Tactical Barbell fighter

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

Workouts

Week 1 workout A

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 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 +
amrap
180 sec

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

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

front squat

5×5+

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 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 +
amrap
180 sec

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

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

bench press

5×5+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

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

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

pullup

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

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

deadlift

1×5+

Week 1 Workout B

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 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

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

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

front squat

5×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 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 +
amrap
180 sec

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

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

overhead press

5×5+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 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 +
amrap
180 sec

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

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

barbell row

5×5+

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

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

deadlift

1×5+