Workout Routine

Free

Tactical Barbell Mass

by Swift27

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Tactical Barbell Mass Protocol Mass Template. Tailored for “OMS” routines paired with TB2 conditioning plans on endurance days. Bent over rows can be substituted with weighted pull ups. Regular Deadlifts are substituted with Romanian DLs. "+" Days are fun days with that lift (heavy 1,2,3, amrap, etc)

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

Workouts

1-1

bench press

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

bench press

4×8

squat

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

squat

4×8

bent over row

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

bent over row

4×8

1-2

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

1-3

bench press

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

bench press

4×8

squat

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

squat

4×8

bent over row

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

bent over row

4×8

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
65% 1RM
100 lbs
8
100 sec
2
65% 1RM
100 lbs
8
100 sec
3
65% 1RM
100 lbs
8
100 sec
4
65% 1RM
100 lbs
8
100 sec

bench press

4×8

squat

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

squat

4×8

bent over row

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

bent over row

4×8

1-6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
100 sec
2
65% 1RM
100 lbs
5
100 sec
3
65% 1RM
100 lbs
5
100 sec
4
65% 1RM
100 lbs
5
100 sec

romanian deadlift

4×5

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

bench press

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

bench press

4×6

squat

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

squat

4×6

bent over row

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

bent over row

4×6

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
100 sec
2
75% 1RM
115 lbs
6
100 sec
3
75% 1RM
115 lbs
6
100 sec
4
75% 1RM
115 lbs
6
100 sec

bench press

4×6

squat

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

squat

4×6

bent over row

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

bent over row

4×6

2-4

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

2-5

bench press

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

bench press

4×6

squat

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

squat

4×6

bent over row

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

bent over row

4×6

2-6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec
4
75% TM
115 lbs
5
100 sec

romanian deadlift

4×5

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
100 sec
2
80% 1RM
120 lbs
3
100 sec
3
80% 1RM
120 lbs
3
100 sec
4
80% 1RM
120 lbs
3
100 sec

bench press

4×3

Squat +

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
100 sec
2
–
–
3 +
amrap
100 sec

Squat +

2×3+

bent over row

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

bent over row

4×3

3-2

Conditioning

Set
Reps
Rest time
1
10
100 sec

Conditioning

1×10

3-3

Bench Press +

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
100 sec
2
–
–
3 +
amrap
100 sec

Bench Press +

2×3+

squat

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

squat

4×3

bent over row

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

bent over row

4×3

3-4

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

3-5

Rest

Set
Reps
Rest time
1
10
100 sec

Rest

1×10

3-6

Romanian Deadlift +

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
100 sec
2
–
–
3 +
amrap
100 sec

Romanian Deadlift +

2×3+

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