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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