Workout Routine

TB OPERATOR DEADS + ASSISTANCE

by ginger.cropsman

Every 6-12 Phases add 5-10 lbs to 1RMs. Phases used vice weeks because I run on a weird schedule

3 sets programmed on main movements, but you can flex up to 5 sets as you see fit.

Progress assistance exercises in weight as you see fit. If short on time, drop assistance.

Endurance (Perform endurance or rest on off days):

Muscle Anarchy Meathead Cardio/ Metcon 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

Phase 1 Day 1&2

bench press

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

bench press

3 sets

squat

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

squat

3 sets

Weighted pull-ups

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

Weighted pull-ups

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

shrug

1 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

Abs

1 sets

Phase 1 Day 3

bench press

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

bench press

3 sets

squat

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

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
120 sec

deadlift

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

curl

1 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

fly

1 sets

Phase 2 Day 1&2

bench press

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

bench press

3 sets

squat

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

squat

3 sets

Weighted pull-ups

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

Weighted pull-ups

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

shrug

1 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

Abs

1 sets

Phase 2 Day 3

bench press

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

bench press

3 sets

squat

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

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
120 sec

deadlift

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

curl

1 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

fly

1 sets

Phase 3 Day 1&2

bench press

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

bench press

3 sets

squat

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

squat

3 sets

Weighted pull-ups

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

Weighted pull-ups

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

shrug

1 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

Abs

1 sets

Phase 3 Day 3

bench press

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

bench press

3 sets

squat

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

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
3
120 sec

deadlift

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

curl

1 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

fly

1 sets

Phase 4 Day 1&2

bench press

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

bench press

3 sets

squat

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

squat

3 sets

Weighted pull-ups

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

Weighted pull-ups

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

shrug

1 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

Abs

1 sets

Phase 4 Day 3

bench press

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

bench press

3 sets

squat

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

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
120 sec

deadlift

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

curl

1 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

fly

1 sets

Phase 5 Day 1&2

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3
120 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3
120 sec

squat

3 sets

Weighted pull-ups

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3
120 sec

Weighted pull-ups

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

shrug

1 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

Abs

1 sets

Phase 5 Day 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3
120 sec

bench press

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec
2
85% 1RM
3
120 sec
3
85% 1RM
3
120 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
120 sec

deadlift

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

curl

1 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

fly

1 sets

Phase 6 Day 1&2

bench press

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

bench press

3 sets

squat

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

squat

3 sets

Weighted pull-ups

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

Weighted pull-ups

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

shrug

1 sets

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

Abs

1 sets

Phase 6 Day 3

bench press

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

bench press

3 sets

squat

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

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
2
120 sec

deadlift

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

curl

1 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
60 sec

fly

1 sets