Workout Routine

Free

Tactical Barbell Operator

by Swift27

Uses the SWAT Cluster Can do 1 less set due to fatigue if needed Deadlifts are optional for 1 working set on either day 5s or every lifting day. Conditioning days vary depending on individual program/needs (see TB2/TB Mass Protocol, 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

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

1-2

Conditioning

Set

Reps

Rest time

100 sec

1-3

bench press

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

1-4

Conditioning

Set

Reps

Rest time

100 sec

1-5

bench press

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

70% 1RM

105 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

1-6

Conditioning

Set

Reps

Rest time

100 sec

1-7

Rest

Set

Reps

Rest time

100 sec

2-1

bench press

Set

Intensity

Weight

Reps

Rest time

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

2-2

Conditioning

Set

Reps

Rest time

100 sec

2-3

bench press

Set

Intensity

Weight

Reps

Rest time

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

2-4

Conditioning

Set

Reps

Rest time

100 sec

2-5

bench press

Set

Intensity

Weight

Reps

Rest time

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

80% 1RM

120 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

2-6

Conditioning

Set

Reps

Rest time

100 sec

2-7

Rest

Set

Reps

Rest time

100 sec

3-1

bench press

Set

Intensity

Weight

Reps

Rest time

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

3-2

Conditioning

Set

Reps

Rest time

100 sec

3-3

bench press

Set

Intensity

Weight

Reps

Rest time

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

3-4

Conditioning

Set

Reps

Rest time

100 sec

3-5

bench press

Set

Intensity

Weight

Reps

Rest time

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

90% 1RM

135 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

3-6

Conditioning

Set

Reps

Rest time

100 sec

3-7

Rest

Set

Reps

Rest time

100 sec

4-1

bench press

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

4-2

Conditioning

Set

Reps

Rest time

100 sec

4-3

bench press

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

4-4

Conditioning

Set

Reps

Rest time

100 sec

4-5

bench press

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

75% 1RM

115 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

4-6

Conditioning

Set

Reps

Rest time

100 sec

4-7

Rest

Set

Reps

Rest time

100 sec

5-1

bench press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

5-2

Conditioning

Set

Reps

Rest time

100 sec

5-3

bench press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

5-4

Conditioning

Set

Reps

Rest time

100 sec

5-5

bench press

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

85% 1RM

130 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

5-6

Conditioning

Set

Reps

Rest time

100 sec

5-7

Rest

Set

Reps

Rest time

100 sec

6-1

bench press

Set

Intensity

Weight

Reps

Rest time

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

6-2

Conditioning

Set

Reps

Rest time

100 sec

6-3

bench press

Set

Intensity

Weight

Reps

Rest time

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

6-4

Conditioning

Set

Reps

Rest time

100 sec

6-5

bench press

Set

Intensity

Weight

Reps

Rest time

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

95% 1RM

145 lbs

100 sec

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

6-6

Conditioning

Set

Reps

Rest time

100 sec

6-7

Rest

Set

Reps

Rest time

100 sec

Tactical Barbell Operator

Targeted muscles

Workouts

1-1

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

5×5

squat

Set

Intensity

Weight

Reps

Rest time

squat

5×5

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

Weighted pull-ups

5×5

1-2

Conditioning

Set

Reps

Rest time

Conditioning

1×1

1-3

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

5×5

squat

Set

Intensity

Weight

Reps

Rest time

squat

5×5

Weighted pull-ups

Set

Intensity

Weight

Reps

Rest time

Weighted pull-ups

5×5

1-4

Conditioning

Set

Reps

Rest time

Conditioning

1×1

1-5

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

5×5

squat

Set

Intensity

Weight