Workout Routine

Tactical Barbell Grey Man

by Swift27

Every 3-6 Weeks add 5-10 lbs to 1RMs.Add a fifth set if wanted. Endurance (Green Sessions) are Walk 30-60 min, 10-50lb Ruck 30-60 min. 20-30 min recovery run, endurance predator (walk 30-60 min, every 5-10 min sprint 50-100m), anabolic sprints (5-10 rounds, 30m each)

Workouts

1-1

bench press

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

bench press

4 sets

squat

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

squat

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
55% 1RM
12
120 sec
3
55% 1RM
12
120 sec
4
55% 1RM
12
120 sec

tricep pushdown

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
55% 1RM
12
120 sec
3
55% 1RM
12
120 sec
4
55% 1RM
12
120 sec

Weighted pull-ups

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

fly

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Abs

4 sets

1-2

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

1-3

overhead press

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

overhead press

4 sets

deadlift

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

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
55% 1RM
12
120 sec
3
55% 1RM
12
120 sec
4
55% 1RM
12
120 sec

barbell row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
55% 1RM
12
120 sec
3
55% 1RM
12
120 sec
4
55% 1RM
12
120 sec

curl

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Abs

4 sets

1-4

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

1-5

bench press

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

bench press

4 sets

squat

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

squat

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
55% 1RM
12
120 sec
3
55% 1RM
12
120 sec
4
55% 1RM
12
120 sec

tricep pushdown

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
120 sec
2
55% 1RM
12
120 sec
3
55% 1RM
12
120 sec
4
55% 1RM
12
120 sec

Weighted pull-ups

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

fly

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

Abs

4 sets

1-6

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

1-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rest

1 sets

2-1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
120 sec
2
75% 1RM
6
120 sec
3
75% 1RM
6
120 sec
4
75% 1RM
6
120 sec

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
120 sec
2
75% 1RM
6
120 sec
3
75% 1RM
6
120 sec
4
75% 1RM
6
120 sec

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec

barbell row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec

curl

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs

4 sets

2-2

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

2-3

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
120 sec
2
75% 1RM
6
120 sec
3
75% 1RM
6
120 sec
4
75% 1RM
6
120 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
120 sec
2
75% 1RM
6
120 sec
3
75% 1RM
6
120 sec
4
75% 1RM
6
120 sec

squat

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec

tricep pushdown

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

Weighted pull-ups

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

fly

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs

4 sets

2-4

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

2-5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
120 sec
2
75% 1RM
6
120 sec
3
75% 1RM
6
120 sec
4
75% 1RM
6
120 sec

overhead press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
120 sec
2
75% 1RM
6
120 sec
3
75% 1RM
6
120 sec
4
75% 1RM
6
120 sec

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
10
120 sec
2
60% 1RM
10
120 sec
3
60% 1RM
10
120 sec
4
60% 1RM
10
120 sec

barbell row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

curl

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Abs

4 sets

2-6

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

2-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rest

1 sets

3-1

bench press

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

bench press

4 sets

squat

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

squat

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
65% 1RM
8
120 sec
4
65% 1RM
8
120 sec

tricep pushdown

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Weighted pull-ups

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

fly

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Abs

4 sets

3-2

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

3-3

overhead press

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

overhead press

4 sets

deadlift

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

deadlift

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
65% 1RM
8
120 sec
4
65% 1RM
8
120 sec

barbell row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

curl

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Abs

4 sets

3-4

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

3-5

bench press

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

bench press

4 sets

squat

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

squat

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
65% 1RM
8
120 sec
3
65% 1RM
8
120 sec
4
65% 1RM
8
120 sec

tricep pushdown

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

Weighted pull-ups

4 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

fly

4 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Abs

4 sets

3-6

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

3-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rest

1 sets