Tactical Barbell Mass

Strength and Muscle

6 weeks / 3 days per week

The Tactical Barbell "Mass" template is a strength and muscle building program. It focuses on building significant muscle mass while maintaining functional fitness. The program includes compound lifts and higher volume training, targeting major muscle groups. It's designed for those who have a solid foundation in strength training and are looking to increase their muscle size significantly. The regimen balances heavy lifting with appropriate recovery periods to maximize muscle growth.

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Week 1

Day 1

Squat

Main
4 x 6 reps

Bench Press

Main
4 x 6 reps

Deadlift

Main
4 x 6 reps

Press

Main
4 x 6 reps

Day 2

Squat

Main
4 x 6 reps

Bench Press

Main
4 x 6 reps

Deadlift

Main
4 x 6 reps

Press

Main
4 x 6 reps

Day 3

Squat

Main
4 x 6 reps

Bench Press

Main
4 x 6 reps

Deadlift

Main
4 x 6 reps

Press

Main
4 x 6 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

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 3

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

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

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 3

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

Week 4

Day 1

Squat

Main
4 x 6 reps

Bench Press

Main
4 x 6 reps

Deadlift

Main
4 x 6 reps

Press

Main
4 x 6 reps

Day 2

Squat

Main
4 x 6 reps

Bench Press

Main
4 x 6 reps

Deadlift

Main
4 x 6 reps

Press

Main
4 x 6 reps

Day 3

Squat

Main
4 x 6 reps

Bench Press

Main
4 x 6 reps

Deadlift

Main
4 x 6 reps

Press

Main
4 x 6 reps

Week 5

Day 1

Squat

Main
4 x 4 reps

Bench Press

Main
4 x 4 reps

Deadlift

Main
4 x 4 reps

Press

Main
4 x 4 reps

Day 2

Squat

Main
4 x 4 reps

Bench Press

Main
4 x 4 reps

Deadlift

Main
4 x 4 reps

Press

Main
4 x 4 reps

Day 3

Squat

Main
4 x 4 reps

Bench Press

Main
4 x 4 reps

Deadlift

Main
4 x 4 reps

Press

Main
4 x 4 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

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 3

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

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