Workout Routine

Free

Tactical Barbell Grey Man

by Swift27

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Every 3-6 Weeks add 5-10 lbs to 1RMs.Add a fifth set if wanted. Endurance (Green Sessions) are Walk 30-60 min, 10-50lb Ruck 30-60 min. 20-30 min recovery run, endurance predator (walk 30-60 min, every 5-10 min sprint 50-100m), anabolic sprints (5-10 rounds, 30m each)

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

Workouts

1-1

bench press

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

bench press

4×8

squat

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

squat

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
12
120 sec
2
55% 1RM
25 lbs
12
120 sec
3
55% 1RM
25 lbs
12
120 sec
4
55% 1RM
25 lbs
12
120 sec

tricep pushdown

4×12

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
12
120 sec
2
55% 1RM
60 lbs
12
120 sec
3
55% 1RM
60 lbs
12
120 sec
4
55% 1RM
60 lbs
12
120 sec

Weighted pull-ups

4×12

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

fly

4×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Abs

4×12

1-2

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

1-3

overhead press

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

overhead press

4×8

deadlift

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

deadlift

4×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
120 sec
2
55% 1RM
85 lbs
12
120 sec
3
55% 1RM
85 lbs
12
120 sec
4
55% 1RM
85 lbs
12
120 sec

barbell row

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
12
120 sec
2
55% 1RM
85 lbs
12
120 sec
3
55% 1RM
85 lbs
12
120 sec
4
55% 1RM
85 lbs
12
120 sec

curl

4×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Abs

4×12

1-4

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

1-5

bench press

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

bench press

4×8

squat

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

squat

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
12
120 sec
2
55% 1RM
25 lbs
12
120 sec
3
55% 1RM
25 lbs
12
120 sec
4
55% 1RM
25 lbs
12
120 sec

tricep pushdown

4×12

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
60 lbs
12
120 sec
2
55% 1RM
60 lbs
12
120 sec
3
55% 1RM
60 lbs
12
120 sec
4
55% 1RM
60 lbs
12
120 sec

Weighted pull-ups

4×12

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

fly

4×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Abs

4×12

1-6

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

1-7

Rest

Set
Reps
Rest time
1
10
100 sec

Rest

1×10

2-1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec
2
75% 1RM
115 lbs
6
120 sec
3
75% 1RM
115 lbs
6
120 sec
4
75% 1RM
115 lbs
6
120 sec

overhead press

4×6

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec
2
75% 1RM
115 lbs
6
120 sec
3
75% 1RM
115 lbs
6
120 sec
4
75% 1RM
115 lbs
6
120 sec

deadlift

4×6

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec
4
60% 1RM
90 lbs
10
120 sec

barbell row

4×10

curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec
4
60% 1RM
90 lbs
10
120 sec

curl

4×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs

4×10

2-2

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

2-3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec
2
75% 1RM
115 lbs
6
120 sec
3
75% 1RM
115 lbs
6
120 sec
4
75% 1RM
115 lbs
6
120 sec

bench press

4×6

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec
2
75% 1RM
115 lbs
6
120 sec
3
75% 1RM
115 lbs
6
120 sec
4
75% 1RM
115 lbs
6
120 sec

squat

4×6

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
10
120 sec
2
60% 1RM
27 lbs
10
120 sec
3
60% 1RM
27 lbs
10
120 sec
4
60% 1RM
27 lbs
10
120 sec

tricep pushdown

4×10

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

Weighted pull-ups

4×10

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

fly

4×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs

4×10

2-4

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

2-5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec
2
75% 1RM
115 lbs
6
120 sec
3
75% 1RM
115 lbs
6
120 sec
4
75% 1RM
115 lbs
6
120 sec

overhead press

4×6

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec
2
75% 1RM
115 lbs
6
120 sec
3
75% 1RM
115 lbs
6
120 sec
4
75% 1RM
115 lbs
6
120 sec

deadlift

4×6

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
10
120 sec
2
60% 1RM
90 lbs
10
120 sec
3
60% 1RM
90 lbs
10
120 sec
4
60% 1RM
90 lbs
10
120 sec

barbell row

4×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

curl

4×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs

4×10

2-6

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

2-7

Rest

Set
Reps
Rest time
1
10
100 sec

Rest

1×10

3-1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
120 sec
2
80% 1RM
120 lbs
3
120 sec
3
80% 1RM
120 lbs
3
120 sec
4
80% 1RM
120 lbs
3
120 sec

bench press

4×3

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
120 sec
2
80% 1RM
120 lbs
3
120 sec
3
80% 1RM
120 lbs
3
120 sec
4
80% 1RM
120 lbs
3
120 sec

squat

4×3

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
120 sec
2
65% 1RM
29 lbs
8
120 sec
3
65% 1RM
29 lbs
8
120 sec
4
65% 1RM
29 lbs
8
120 sec

tricep pushdown

4×8

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Weighted pull-ups

4×8

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

fly

4×8

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Abs

4×8

3-2

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

3-3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
120 sec
2
80% 1RM
120 lbs
3
120 sec
3
80% 1RM
120 lbs
3
120 sec
4
80% 1RM
120 lbs
3
120 sec

overhead press

4×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
120 sec
2
80% 1RM
120 lbs
3
120 sec
3
80% 1RM
120 lbs
3
120 sec
4
80% 1RM
120 lbs
3
120 sec

deadlift

4×3

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
120 sec
2
65% 1RM
100 lbs
8
120 sec
3
65% 1RM
100 lbs
8
120 sec
4
65% 1RM
100 lbs
8
120 sec

barbell row

4×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

curl

4×8

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Abs

4×8

3-4

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

3-5

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
120 sec
2
80% 1RM
120 lbs
3
120 sec
3
80% 1RM
120 lbs
3
120 sec
4
80% 1RM
120 lbs
3
120 sec

bench press

4×3

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
120 sec
2
80% 1RM
120 lbs
3
120 sec
3
80% 1RM
120 lbs
3
120 sec
4
80% 1RM
120 lbs
3
120 sec

squat

4×3

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
8
120 sec
2
65% 1RM
29 lbs
8
120 sec
3
65% 1RM
29 lbs
8
120 sec
4
65% 1RM
29 lbs
8
120 sec

tricep pushdown

4×8

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

Weighted pull-ups

4×8

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

fly

4×8

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Abs

4×8

3-6

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

3-7

Rest

Set
Reps
Rest time
1
10
100 sec

Rest

1×10