Day B
Weight increases occur between 6-week blocks (typically +5 lbs for upper body, +10 lbs for lower body) rather than every session. Primary Program Templates tactical barbell mass protocol pdf work
The protocol offers different templates depending on your schedule and goals: Day B Weight increases occur between 6-week blocks
| Week | Day | Lift | Sets | Reps | Weight | Notes | | :--- | :--- | :--- | :--- | :--- | :--- | :--- | | 1 | Mon (Upper) | Bench Press | 4 | 10 | 135 lbs | RPE 6 | | | | OHP | 3 | 10 | 75 lbs | | | | | DB Rows | 3 | 12 | 40 lbs | | | | Tue (Lower) | Back Squat | 4 | 10 | 185 lbs | RPE 6 | | | | RDL | 3 | 10 | 135 lbs | | | | | Walking Lunge | 3 | 12 | BW | | Always consult a medical professional before beginning any
: An alternating 3-day split that rotates between squats and deadlifts to allow more recovery for the lower body. Volume & Reps
Disclaimer: This article is for informational purposes. Always consult a medical professional before beginning any new fitness program. Tactical Barbell is a registered trademark of K. Black.