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Tactical Barbell Alpha
Strength and Muscle
3 weeks / 4 days per week
Tactical Barbell Mass with Alpha protocol
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Week 1
Day 1
Squat
Main
3 x 6 reps
Bench Press
Main
3 x 6 reps
Paused Deadlift
Main
3 x 6 reps
Day 2
Bent Over • Row
Supplemental
4 x 12 reps
Pull-Up
Supplemental
4 x 12 reps
Chest Dip
Supplemental
4 x 12 reps
Day 3
Squat
Main
3 x 6 reps
Bench Press
Main
3 x 6 reps
Paused Deadlift
Main
3 x 6 reps
Day 4
Zercher Squat
Supplemental
4 x 12 reps
Overhead • Press
Supplemental
4 x 12 reps
Pull-Up
Supplemental
4 x 12 reps
Week 2
Day 1
Squat
Main
3 x 5 reps
Bench Press
Main
3 x 5 reps
Paused Deadlift
Main
3 x 5 reps
Day 2
Bent Over • Row
Supplemental
4 x 10 reps
Pull-Up
Supplemental
4 x 10 reps
Chest Dip
Supplemental
4 x 10 reps
Day 3
Squat
Main
3 x 5 reps
Bench Press
Main
3 x 5 reps
Paused Deadlift
Main
3 x 5 reps
Day 4
Zercher Squat
Supplemental
4 x 10 reps
Overhead • Press
Supplemental
4 x 10 reps
Pull-Up
Supplemental
4 x 10 reps
Week 3
Day 1
Squat
Main
3 x 3 reps
Bench Press
Main
3 x 3 reps
Paused Deadlift
Main
3 x 3 reps
Day 2
Bent Over • Row
Supplemental
4 x 8 reps
Pull-Up
Supplemental
4 x 8 reps
Chest Dip
Supplemental
4 x 8 reps
Day 3
Squat
Main
3 x 3 reps
Bench Press
Main
3 x 3 reps
Paused Deadlift
Main
3 x 3 reps
Day 4
Zercher Squat
Supplemental
4 x 8 reps
Overhead • Press
Supplemental
4 x 8 reps
Pull-Up
Supplemental
4 x 8 reps
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