Workout Routine

Tactical Barbell Operator

by Swift27

Uses the SWAT Cluster Can do 1 less set due to fatigue if needed Deadlifts are optional for 1 working set on either day 5s or every lifting day. Conditioning days vary depending on individual program/needs (see TB2/TB Mass Protocol, etc)

Workouts

1-1

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
5
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
5
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

1-2

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

1-3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
5
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
5
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

1-4

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

1-5

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
5
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
100 sec
2
70% 1RM
5
100 sec
3
70% 1RM
5
100 sec
4
70% 1RM
5
100 sec
5
70% 1RM
5
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

1-6

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

1-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Rest

1 sets

2-1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

2-2

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

2-3

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

2-4

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

2-5

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
80% 1RM
5
100 sec
3
80% 1RM
5
100 sec
4
80% 1RM
5
100 sec
5
80% 1RM
5
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

2-6

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

2-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Rest

1 sets

3-1

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
100 sec
2
90% 1RM
3
100 sec
3
90% 1RM
3
100 sec
4
90% 1RM
3
100 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
100 sec
2
90% 1RM
3
100 sec
3
90% 1RM
3
100 sec
4
90% 1RM
3
100 sec

squat

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

3-2

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

3-3

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
100 sec
2
90% 1RM
3
100 sec
3
90% 1RM
3
100 sec
4
90% 1RM
3
100 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
100 sec
2
90% 1RM
3
100 sec
3
90% 1RM
3
100 sec
4
90% 1RM
3
100 sec

squat

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

3-4

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

3-5

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
100 sec
2
90% 1RM
3
100 sec
3
90% 1RM
3
100 sec
4
90% 1RM
3
100 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
100 sec
2
90% 1RM
3
100 sec
3
90% 1RM
3
100 sec
4
90% 1RM
3
100 sec

squat

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

3-6

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

3-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Rest

1 sets

4-1

bench press

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

bench press

5 sets

squat

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

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

4-2

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

4-3

bench press

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

bench press

5 sets

squat

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

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

4-4

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

4-5

bench press

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

bench press

5 sets

squat

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

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

4-6

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

4-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Rest

1 sets

5-1

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
85% 1RM
3
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
85% 1RM
3
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

5-2

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

5-3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
85% 1RM
3
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
85% 1RM
3
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

5-4

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

5-5

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
85% 1RM
3
100 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3
100 sec
5
85% 1RM
3
100 sec

squat

5 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

5-6

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

5-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Rest

1 sets

6-1

bench press

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
100 sec
2
95% 1RM
2
100 sec
3
95% 1RM
2
100 sec
4
95% 1RM
2
100 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
100 sec
2
95% 1RM
2
100 sec
3
95% 1RM
2
100 sec
4
95% 1RM
2
100 sec

squat

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

6-2

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Conditioning

1 sets

6-3

bench press

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
100 sec
2
95% 1RM
2
100 sec
3
95% 1RM
2
100 sec
4
95% 1RM
2
100 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
100 sec
2
95% 1RM
2
100 sec
3
95% 1RM
2
100 sec
4
95% 1RM
2
100 sec

squat

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

6-4

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Conditioning

1 sets

6-5

bench press

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
100 sec
2
95% 1RM
2
100 sec
3
95% 1RM
2
100 sec
4
95% 1RM
2
100 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
100 sec
2
95% 1RM
2
100 sec
3
95% 1RM
2
100 sec
4
95% 1RM
2
100 sec

squat

4 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Weighted pull-ups

5 sets

6-6

Conditioning

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Conditioning

1 sets

6-7

Rest

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec

Rest

1 sets