Workout Routine

Tactical Barbell - Fighter

by jbourget

Tactical Barbell fighter

Workouts

Week 1 workout A

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
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 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

front squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
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 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

bench press

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
3
–
–
5
180 sec
4
–
–
5
180 sec
5
–
–
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

pullup

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

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

deadlift

1 sets

Week 1 Workout B

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

front squat

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
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 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

overhead press

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
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 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

barbell row

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5 +
amrap
180 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

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

deadlift

1 sets