Workout Routine

TACTICAL BARBELL B 2024

by mb1993g

TACTICAL BARBELL PHASE 1 2 DAY FIGHTER

Workouts

75%

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
65% 1RM
5
180 sec
3
75% 1RM
5
180 sec
4
75% 1RM
5
180 sec
5
75% 1RM
5
180 sec
6
75% 1RM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

6 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
55% 1RM
5
180 sec
3
75% TM
5
180 sec
4
75% TM
5
180 sec
5
75% TM
5
180 sec
6
75% TM
5
180 sec

Dips

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
65% 1RM
5
180 sec
3
75% 1RM
5
180 sec
4
75% 1RM
5
180 sec
5
75% 1RM
5
180 sec
6
75% 1RM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
75% 1RM
5
180 sec
3
75% 1RM
5
180 sec
4
75% 1RM
5
180 sec
5
75% 1RM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
120 sec
2
–
–
12 +
amrap
120 sec

Hyperextensions

2 sets

face pull

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
0
120 sec
2
65% 1RM
10
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

triceps pushdowns

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

curl

2 sets

80%

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

Deload: After 2 uncompleted sessions, 1RM will be suggested to decrease by 10 %

face pull

2 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
55% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec
5
80% 1RM
5
180 sec
6
80% 1RM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
55% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec
5
80% 1RM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

5 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
55% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec
5
80% 1RM
5
180 sec
6
80% 1RM
5
180 sec

Dips

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
55% 1RM
5
180 sec
3
80% 1RM
5
180 sec
4
80% 1RM
5
180 sec
5
80% 1RM
5
180 sec
6
80% 1RM
5
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

6 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
10 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

Hyperextensions

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
90 sec
2
75% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

triceps pushdowns

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
90 sec
2
75% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

2 sets

90%

face pull

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

Overload: After 1 successful session, 1RM will be suggested to increase by 1.25 kg.

face pull

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
65% 1RM
5
60 sec
3
85% 1RM
5
120 sec
4
90% 1RM
3
120 sec
5
90% 1RM
3
120 sec
6
90% 1RM
3
120 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
80% 1RM
5
180 sec
3
90% 1RM
3
180 sec
4
90% 1RM
3
180 sec
5
90% 1RM
3
180 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

chinup

5 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
55% 1RM
3
180 sec
3
90% 1RM
3
180 sec
4
90% 1RM
3
180 sec
5
90% 1RM
3
180 sec
6
90% 1RM
3
180 sec

Dips

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
30 sec
2
65% 1RM
5
60 sec
3
80% 1RM
5
120 sec
4
90% 1RM
3
120 sec
5
90% 1RM
3
120 sec
6
90% 1RM
3
120 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

6 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
60 sec
2
75% 1RM
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 0 kg.

curl

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
90 sec
2
75% 1RM
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

triceps pushdowns

2 sets

70

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
8
120 sec
3
70% 1RM
5
120 sec
4
70% 1RM
5
120 sec
5
70% 1RM
5
120 sec
6
70% 1RM
5
120 sec

front squat

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
3
70% 1RM
5
120 sec
4
70% 1RM
5
120 sec
5
70% 1RM
5
120 sec
6
70% 1RM
5
120 sec

overhead press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
70% 1RM
5
120 sec
3
70% 1RM
5
120 sec
4
70% 1RM
5
120 sec
5
70% 1RM
5
120 sec

chinup

5 sets

face pull

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

face pull

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

curl

2 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

triceps pushdowns

2 sets

85

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
8
180 sec
3
–
–
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5
180 sec
6
85% 1RM
5
180 sec
7
85% 1RM
5
180 sec

front squat

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5
180 sec
6
85% 1RM
5
180 sec

overhead press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
85% 1RM
5
180 sec
4
85% 1RM
5
180 sec
5
85% 1RM
5
180 sec
6
85% 1RM
5
180 sec

chinup

6 sets

face pull

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

face pull

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

triceps pushdowns

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

curl

2 sets

95

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
95% 1RM
2
180 sec
5
95% 1RM
2
180 sec
6
95% 1RM
2
180 sec

front squat

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
95% 1RM
2
180 sec
5
95% 1RM
2
180 sec
6
95% 1RM
2
180 sec

overhead press

6 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
95% 1RM
2
180 sec
5
95% 1RM
2
180 sec
6
95% 1RM
2
180 sec

chinup

6 sets

face pull

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

face pull

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

triceps pushdowns

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

curl

2 sets