Workout Routine

Tactical Barbell Mass

by Swift27

Tactical Barbell Mass Protocol Mass Template. Tailored for “OMS” routines paired with TB2 conditioning plans on endurance days. Bent over rows can be substituted with weighted pull ups. Regular Deadlifts are substituted with Romanian DLs. "+" Days are fun days with that lift (heavy 1,2,3, amrap, etc)

Workouts

1-1

bench press

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

bench press

4 sets

squat

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

squat

4 sets

bent over row

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

bent over row

4 sets

1-2

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

1-3

bench press

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

bench press

4 sets

squat

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

squat

4 sets

bent over row

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

bent over row

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
65% 1RM
8
100 sec
2
65% 1RM
8
100 sec
3
65% 1RM
8
100 sec
4
65% 1RM
8
100 sec

bench press

4 sets

squat

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

squat

4 sets

bent over row

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

bent over row

4 sets

1-6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
100 sec
2
65% 1RM
5
100 sec
3
65% 1RM
5
100 sec
4
65% 1RM
5
100 sec

romanian deadlift

4 sets

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

bench press

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

bench press

4 sets

squat

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

squat

4 sets

bent over row

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

bent over row

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
100 sec
2
75% 1RM
6
100 sec
3
75% 1RM
6
100 sec
4
75% 1RM
6
100 sec

bench press

4 sets

squat

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

squat

4 sets

bent over row

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

bent over row

4 sets

2-4

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

2-5

bench press

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

bench press

4 sets

squat

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

squat

4 sets

bent over row

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

bent over row

4 sets

2-6

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% TM
5
100 sec

romanian deadlift

4 sets

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
100 sec
2
80% 1RM
3
100 sec
3
80% 1RM
3
100 sec
4
80% 1RM
3
100 sec

bench press

4 sets

Squat +

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
3
100 sec
2
–
–
3 +
amrap
100 sec

Squat +

2 sets

bent over row

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

bent over row

4 sets

3-2

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Conditioning

1 sets

3-3

Bench Press +

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
3
100 sec
2
–
–
3 +
amrap
100 sec

Bench Press +

2 sets

squat

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

squat

4 sets

bent over row

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

bent over row

4 sets

3-4

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

3-5

Rest

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rest

1 sets

3-6

Romanian Deadlift +

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
3
100 sec
2
–
–
3 +
amrap
100 sec

Romanian Deadlift +

2 sets

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