Workout Routine

Tactical Barbell Mass Protocol Base Building

by Swift27

This is a 6 week base building program to take before starting a Mass Protocol cycle. Exercises are to be done as a circuit if you can. Abs is anything you want RDLs can be substituted with rows or pullups Endurance can be jogging/LISS, Rowing, Cycling, Swimming, etc for 30 minutes

Workouts

Day 1 (wks 1-3)

bench press

Set
Intensity
Weight
Reps
Rest time
1
15% 1RM
10
100 sec
2
15% 1RM
10
100 sec
3
15% 1RM
10
100 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
15% 1RM
10
100 sec
2
15% 1RM
10
100 sec
3
15% 1RM
10
100 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
15% 1RM
10
100 sec
2
15% 1RM
10
100 sec
3
15% 1RM
10
100 sec

romanian deadlift

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3 sets

Day 2 (wks 1-3)

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

Day 3 (wks 1-3)

bench press

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
20
100 sec
2
20% 1RM
20
100 sec
3
20% 1RM
20
100 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
20
100 sec
2
20% 1RM
20
100 sec
3
20% 1RM
20
100 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
20
100 sec
2
20% 1RM
20
100 sec
3
20% 1RM
20
100 sec

romanian deadlift

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3 sets

Day 4 (wks 1-3)

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

Day 5 (wks 1-3)

bench press

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
30
100 sec
2
25% 1RM
30
100 sec
3
25% 1RM
30
100 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
30
100 sec
2
25% 1RM
30
100 sec
3
25% 1RM
30
100 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
30
100 sec
2
25% 1RM
30
100 sec
3
25% 1RM
30
100 sec

romanian deadlift

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3 sets

Day 6 (wks 1-3)

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

Day 7 (wks 1-3)

Rest

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rest

1 sets

Day 1 (wks 4-6)

bench press

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
100 sec
2
20% 1RM
10
100 sec
3
20% 1RM
10
100 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
100 sec
2
20% 1RM
10
100 sec
3
20% 1RM
10
100 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
100 sec
2
20% 1RM
10
100 sec
3
20% 1RM
10
100 sec

romanian deadlift

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3 sets

Day 2 (wks 4-6)

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

Day 3 (wks 4-6)

bench press

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
20
100 sec
2
25% 1RM
20
100 sec
3
25% 1RM
20
100 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
20
100 sec
2
25% 1RM
20
100 sec
3
25% 1RM
20
100 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
25% 1RM
20
100 sec
2
25% 1RM
20
100 sec
3
25% 1RM
20
100 sec

romanian deadlift

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3 sets

Day 4 (wks 4-6)

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

Day 5 (wks 4-6)

bench press

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
30
100 sec
2
30% 1RM
30
100 sec
3
30% 1RM
30
100 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
30
100 sec
2
30% 1RM
30
100 sec
3
30% 1RM
30
100 sec

squat

3 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
30% 1RM
30
100 sec
2
30% 1RM
30
100 sec
3
30% 1RM
30
100 sec

romanian deadlift

3 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Abs

3 sets

Day 6 (wks 4-6)

Endurance

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Endurance

1 sets

Day 7 (wks 4-6)

Rest

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rest

1 sets

2 Days before new cycle (maxes)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

bench press

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

squat

1 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

overhead press

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec

deadlift

1 sets