Workout Routine

Free

TB Operator Spartan

by darlodan22

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Operator (Tactical Barbell) layout completed to the best of my ability.

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

Workouts

Week 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
120 sec
2
70% 1RM
105 lbs
5
120 sec
3
70% 1RM
105 lbs
5
120 sec
4
70% 1RM
105 lbs
5
120 sec
5
70% 1RM
105 lbs
5
120 sec

overhead press

5×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
120 sec
2
70% 1RM
105 lbs
5
120 sec
3
70% 1RM
105 lbs
5
120 sec
4
70% 1RM
105 lbs
5
120 sec
5
70% 1RM
105 lbs
5
120 sec

front squat

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

pullup

5×5

Week 2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
120 sec
2
80% 1RM
120 lbs
5
120 sec
3
80% 1RM
120 lbs
5
120 sec
4
80% 1RM
120 lbs
5
120 sec
5
80% 1RM
120 lbs
5
120 sec

overhead press

5×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
120 sec
2
80% 1RM
120 lbs
5
120 sec
3
80% 1RM
120 lbs
5
120 sec
4
80% 1RM
120 lbs
5
120 sec
5
80% 1RM
120 lbs
5
120 sec

front squat

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

pullup

5×5

Week 3

overhead press

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

overhead press

4×3

front squat

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

front squat

4×3

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

pullup

4×5

Week 4

overhead press

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

overhead press

5×5

front squat

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

front squat

5×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

pullup

5×5

Week 5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
120 sec
2
85% 1RM
130 lbs
3
120 sec
3
85% 1RM
130 lbs
3
120 sec
4
85% 1RM
130 lbs
3
120 sec
5
85% 1RM
130 lbs
3
120 sec

overhead press

5×3

front squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
120 sec
2
85% 1RM
130 lbs
3
120 sec
3
85% 1RM
130 lbs
3
120 sec
4
85% 1RM
130 lbs
3
120 sec
5
85% 1RM
130 lbs
3
120 sec

front squat

5×3

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

pullup

5×5

Week 6

overhead press

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
145 lbs
2
120 sec
2
95% 1RM
145 lbs
2
120 sec
3
95% 1RM
145 lbs
2
120 sec
4
95% 1RM
145 lbs
2
120 sec

overhead press

4×2

front squat

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
145 lbs
2
120 sec
2
95% 1RM
145 lbs
2
120 sec
3
95% 1RM
145 lbs
2
120 sec
4
95% 1RM
145 lbs
2
120 sec

front squat

4×2

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

pullup

4×5