Workout Routine

Free

Tactical Barbell Mass Protocol Base Building

by Swift27

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This is a 6 week base building program to take before starting a Mass Protocol cycle. Exercises are to be done as a circuit if you can. Abs is anything you want RDLs can be substituted with rows or pullups Endurance can be jogging/LISS, Rowing, Cycling, Swimming, etc for 30 minutes

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

Workouts

Day 1 (wks 1-3)

bench press

Set
Intensity
Weight
Reps
Rest time
1
15% 1RM
25 lbs
10
100 sec
2
15% 1RM
25 lbs
10
100 sec
3
15% 1RM
25 lbs
10
100 sec

bench press

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
15% 1RM
25 lbs
10
100 sec
2
15% 1RM
25 lbs
10
100 sec
3
15% 1RM
25 lbs
10
100 sec

squat

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
15% 1RM
25 lbs
10
100 sec
2
15% 1RM
25 lbs
10
100 sec
3
15% 1RM
25 lbs
10
100 sec

romanian deadlift

3×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3×20

Day 2 (wks 1-3)

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

Day 3 (wks 1-3)

bench press

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
20
100 sec
2
20% 1RM
30 lbs
20
100 sec
3
20% 1RM
30 lbs
20
100 sec

bench press

3×20

squat

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
20
100 sec
2
20% 1RM
30 lbs
20
100 sec
3
20% 1RM
30 lbs
20
100 sec

squat

3×20

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
20
100 sec
2
20% 1RM
30 lbs
20
100 sec
3
20% 1RM
30 lbs
20
100 sec

romanian deadlift

3×20

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3×20

Day 4 (wks 1-3)

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

Day 5 (wks 1-3)

bench press

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
30
100 sec
2
25% 1RM
40 lbs
30
100 sec
3
25% 1RM
40 lbs
30
100 sec

bench press

3×30

squat

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
30
100 sec
2
25% 1RM
40 lbs
30
100 sec
3
25% 1RM
40 lbs
30
100 sec

squat

3×30

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
30
100 sec
2
25% 1RM
40 lbs
30
100 sec
3
25% 1RM
40 lbs
30
100 sec

romanian deadlift

3×30

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3×20

Day 6 (wks 1-3)

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

Day 7 (wks 1-3)

Rest

Set
Reps
Rest time
1
10
100 sec

Rest

1×10

Day 1 (wks 4-6)

bench press

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
10
100 sec
2
20% 1RM
30 lbs
10
100 sec
3
20% 1RM
30 lbs
10
100 sec

bench press

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
10
100 sec
2
20% 1RM
30 lbs
10
100 sec
3
20% 1RM
30 lbs
10
100 sec

squat

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
30 lbs
10
100 sec
2
20% 1RM
30 lbs
10
100 sec
3
20% 1RM
30 lbs
10
100 sec

romanian deadlift

3×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3×20

Day 2 (wks 4-6)

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

Day 3 (wks 4-6)

bench press

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
20
100 sec
2
25% 1RM
40 lbs
20
100 sec
3
25% 1RM
40 lbs
20
100 sec

bench press

3×20

squat

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
20
100 sec
2
25% 1RM
40 lbs
20
100 sec
3
25% 1RM
40 lbs
20
100 sec

squat

3×20

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
40 lbs
20
100 sec
2
25% 1RM
40 lbs
20
100 sec
3
25% 1RM
40 lbs
20
100 sec

romanian deadlift

3×20

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3×20

Day 4 (wks 4-6)

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

Day 5 (wks 4-6)

bench press

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
30
100 sec
2
30% 1RM
45 lbs
30
100 sec
3
30% 1RM
45 lbs
30
100 sec

bench press

3×30

squat

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
30
100 sec
2
30% 1RM
45 lbs
30
100 sec
3
30% 1RM
45 lbs
30
100 sec

squat

3×30

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
45 lbs
30
100 sec
2
30% 1RM
45 lbs
30
100 sec
3
30% 1RM
45 lbs
30
100 sec

romanian deadlift

3×30

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3×20

Day 6 (wks 4-6)

Endurance

Set
Time
Rest time
1
30 sec
100 sec

Endurance

1×30 s

Day 7 (wks 4-6)

Rest

Set
Reps
Rest time
1
10
100 sec

Rest

1×10

2 Days before new cycle (maxes)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

bench press

1×3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

squat

1×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

overhead press

1×3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

deadlift

1×3