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Tactical Barbell - Operator for BJJ

by Hot Sauce Hunk
4 athletes joined

Program Description

Six-week Operator program. I use this one to compliment my BJJ training. Add warm-up sets as needed. I changed week 7's 1RM test to a deload week.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 25, 2024 09:28
  • Last Edited
    Feb 11, 2025 01:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Squat (Barbell)
5
5 reps
70%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Squat (Barbell)
3
4 reps
90%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Barbell)
5
5 reps
85%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
95%
2
Squat (Barbell)
2
3 reps
95%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
45%
2
Squat (Barbell)
5
5 reps
45%
3
L-Sit pull-up
5
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Squat (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
5
5 reps
70%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Squat (Barbell)
5
5 reps
80%
3
Bent Over Row (Barbell)
5
5 reps
80%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Squat (Barbell)
3
4 reps
90%
3
Bent Over Row (Barbell)
3
4 reps
90%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Squat (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
5
5 reps
75%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Squat (Barbell)
5
5 reps
85%
3
Bent Over Row (Barbell)
5
5 reps
85%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
95%
2
Squat (Barbell)
2
3 reps
95%
3
Bent Over Row (Barbell)
2
3 reps
95%
4
Decline Push Up
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
45%
2
Deadlift (Barbell)
5
5 reps
45%
3
L-Sit pull-up
5
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Deadlift (Barbell)
5
5 reps
80%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
90%
2
Deadlift (Barbell)
3
4 reps
90%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Deadlift (Barbell)
5
5 reps
85%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
95%
2
Deadlift (Barbell)
2
3 reps
95%
3
L-Sit pull-up
5
5 reps
RPE 7.5
4
Pike Push Up
5
5 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
5 Reps
70%
3
L-Sit pull-up
5 Sets
5 Reps
@7.5
4
Pike Push Up
5 Sets
5 Reps
@7.5
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Squat (Barbell)
5 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
4
Decline Push Up
5 Sets
5 Reps
-
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
3
L-Sit pull-up
5 Sets
5 Reps
@7.5
4
Pike Push Up
5 Sets
5 Reps
-