Tactical Barbell Grey Man

You can do 4-5 sets on the main lifts of each day (Squat, bench, overhead press and deadlift)

Conditioning options:

Walk 30-60 mins
Ruck 30-60 mins with 10-50lbs
Recovery run 20-30 mins 
Walk 30-60 mins + Sprint 50-100m every 5-10 mins
Sprint 30m for 5-10 rounds

For hardgainers keep to the minimum time for all of the above

Progression - every 3-6 weeks add 5-10 lbs to 1RMs (5lbs upper body, 10 lbs lower body)

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Squat (Barbell)

Dip (Weighted)

Incline Bench Press (Dumbbell)

Front Squat (Barbell)

Cardio

Overhead Press (Barbell)

Deadlift (Barbell)

Shrug (Dumbbell)

Dumbbell Row

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