Tactical Barbell Operator

Strength and Conditioning

6 weeks / 3 days per week

The Tactical Barbell "Operator" program is a strength and conditioning template designed for tactical athletes like military, law enforcement, and first responders. It emphasizes building functional strength, endurance, and overall physical resilience. The core of the program revolves around a minimalist approach, focusing on a few key compound lifts: squat, bench press, and deadlift. These exercises are performed three times per week, using a submaximal load strategy to ensure consistent progress and recovery. In addition to the prescribed lifts, you should integrate conditioning work tailored to your specific needs, which may include running, rucking, and high-intensity interval training. This balanced approach aims to develop a well-rounded athlete capable of handling the physical demands of tactical professions.

Reviews

0 reviews

Week 1

Day 1

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Pull-up (Weighted)

Main
4 x 5 reps

Day 2

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Pull-up (Weighted)

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

Week 2

Day 1

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Pull-up (Weighted)

Main
4 x 5 reps

Day 2

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Pull-up (Weighted)

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

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

Day 2

Squat

Main
3 x 3 reps

Bench Press

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Day 3

Squat

Main
3 x 3 reps

Bench Press

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Week 4

Day 1

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Pull-up (Weighted)

Main
4 x 5 reps

Day 2

Squat

Main
4 x 5 reps

Bench Press

Main
4 x 5 reps

Pull-up (Weighted)

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

Week 5

Day 1

Squat

Main
4 x 3 reps

Bench Press

Main
4 x 3 reps

Pull-up (Weighted)

Main
4 x 3 reps

Day 2

Squat

Main
4 x 3 reps

Bench Press

Main
4 x 3 reps

Pull-up (Weighted)

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

Week 6

Day 1

Squat

Main
3 x 1 reps

Bench Press

Main
3 x 1 reps

Pull-up (Weighted)

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

Day 3

Squat

Main
3 x 1 reps

Bench Press

Main
3 x 1 reps

Deadlift

Main
3 x 1 reps

More templates like Tactical Barbell Operator

  • Wendler Classic

    Strength and Conditioning
    3 weeks / 5 days per week
  • Tactical Barbell Grey Man

    Strength and Conditioning
    12 weeks / 3 days per week
  • Limited Time, Anchor

    Strength and Conditioning
    3 weeks / 4 days per week
  • Spinal Tap High School Years

    Strength and Conditioning
    3 weeks / 4 days per week
KeyLifts
App Store Download
Play store download