Tactical Barbell Fighter

Strength

6 weeks / 2 days per week

The Tactical Barbell "Fighter" template is designed for individuals who need to balance strength training with other physical activities or operational demands. It features two strength workouts per week, focusing on key compound lifts like the squat, bench press, and deadlift. This minimalist approach allows for sufficient recovery and is ideal for those engaged in endurance training, martial arts, or demanding job roles. The template provides flexibility to incorporate conditioning and skill training, making it well-suited for those seeking a sustainable, long-term strength program.

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Week 1

Day 1

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Deadlift

Main
4 x 5 reps

Press

Main
4 x 5 reps

Day 2

Press

Main
4 x 5 reps

Deadlift

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Squat

Main
4 x 5 reps

Week 2

Day 1

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Deadlift

Main
4 x 5 reps

Press

Main
4 x 5 reps

Day 2

Press

Main
4 x 5 reps

Deadlift

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Squat

Main
4 x 5 reps

Week 3

Day 1

Squat

Main
4 x 3 reps

Bench Press

Main
4 x 3 reps

Deadlift

Main
4 x 3 reps

Press

Main
4 x 3 reps

Day 2

Press

Main
4 x 3 reps

Deadlift

Main
4 x 3 reps

Bench Press

Main
4 x 3 reps

Squat

Main
4 x 3 reps

Week 4

Day 1

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Deadlift

Main
4 x 5 reps

Press

Main
4 x 5 reps

Day 2

Press

Main
4 x 5 reps

Deadlift

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Squat

Main
4 x 5 reps

Week 5

Day 1

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Deadlift

Main
4 x 5 reps

Press

Main
4 x 5 reps

Day 2

Press

Main
4 x 5 reps

Deadlift

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Squat

Main
4 x 5 reps

Week 6

Day 1

Squat

Main
4 x 3 reps

Bench Press

Main
4 x 3 reps

Deadlift

Main
4 x 3 reps

Press

Main
4 x 3 reps

Day 2

Press

Main
4 x 3 reps

Deadlift

Main
4 x 3 reps

Bench Press

Main
4 x 3 reps

Squat

Main
4 x 3 reps

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