KeyLifts

Tactical Barbell Grey Man

Strength and Conditioning

12 weeks / 3 days per week

The Tactical Barbell "Grey Man" program is a balanced training protocol, designed for those seeking to maintain a moderate level of fitness without specializing. It combines elements of strength, endurance, and conditioning, but with a lower intensity and volume compared to other Tactical Barbell templates. This makes it ideal for individuals who want a sustainable, low-profile fitness routine without compromising on overall physical preparedness.

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Week 1

Day 1

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Day 2

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Day 3

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Week 2

Day 1

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 2

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 3

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Week 3

Day 1

Squat

Main
3 x 3 reps

Bench Press

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Day 2

Squat

Main
3 x 3 reps

Bench Press

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Day 3

Squat

Main
3 x 3 reps

Bench Press

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Week 4

Day 1

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Day 2

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Day 3

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Week 5

Day 1

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 2

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 3

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Week 6

Day 1

Squat

Main
3 x 3 reps

Bench Press

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Day 2

Squat

Main
3 x 3 reps

Bench Press

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Day 3

Squat

Main
3 x 3 reps

Bench Press

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Week 7

Day 1

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Day 2

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Day 3

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Week 8

Day 1

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 2

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 3

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Week 9

Day 1

Squat

Main
3 x 1 reps

Bench Press

Main
3 x 1 reps

Pull-up (Weighted)

Main
3 x 1 reps

Deadlift

Main
3 x 1 reps

Day 2

Squat

Main
3 x 1 reps

Bench Press

Main
3 x 1 reps

Pull-up (Weighted)

Main
3 x 1 reps

Deadlift

Main
3 x 1 reps

Day 3

Squat

Main
3 x 1 reps

Bench Press

Main
3 x 1 reps

Pull-up (Weighted)

Main
3 x 1 reps

Deadlift

Main
3 x 1 reps

Week 10

Day 1

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Day 2

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Day 3

Squat

Main
3 x 6 reps

Bench Press

Main
3 x 6 reps

Pull-up (Weighted)

Main
3 x 6 reps

Deadlift

Main
3 x 6 reps

Week 11

Day 1

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 2

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 3

Squat

Main
3 x 5 reps

Bench Press

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Week 12

Day 1

Squat

Main
3 x 1 reps

Bench Press

Main
3 x 1 reps

Pull-up (Weighted)

Main
3 x 1 reps

Deadlift

Main
3 x 1 reps

Day 2

Squat

Main
3 x 1 reps

Bench Press

Main
3 x 1 reps

Pull-up (Weighted)

Main
3 x 1 reps

Deadlift

Main
3 x 1 reps

Day 3

Squat

Main
3 x 1 reps

Bench Press

Main
3 x 1 reps

Pull-up (Weighted)

Main
3 x 1 reps

Deadlift

Main
3 x 1 reps

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