Evil Operator

Strength and Conditioning

6 weeks / 7 days per week

This is the standard Operator template from Tactical Barbell with S/E and an HIC included. You still have to do your rucks outside of this! Designed for Op/Black.

Reviews

0 reviews

Week 1

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Pull-up (Weighted)

Main

4 x 5 reps

Chest Dip

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Pull-up (Weighted)

Main

4 x 5 reps

Romanian Deadlift

Assistance

5 x 9 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Deadlift

Main

4 x 5 reps

Face Pull

Assistance

5 x 10 reps

Max Effort Sprint

Assistance

5 x undefined reps

Farmers Carry

Assistance

5 x 10 reps

Week 2

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Pull-up (Weighted)

Main

4 x 5 reps

Chest Dip

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Pull-up (Weighted)

Main

4 x 5 reps

Romanian Deadlift

Assistance

5 x 9 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Deadlift

Main

4 x 5 reps

Face Pull

Assistance

5 x 10 reps

Max Effort Sprint

Assistance

5 x undefined reps

Farmers Carry

Assistance

5 x 10 reps

Week 3

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

3 x 3 reps

Bench Press

Main

3 x 3 reps

Pull-up (Weighted)

Main

3 x 3 reps

Chest Dip

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

3 x 3 reps

Bench Press

Main

3 x 3 reps

Pull-up (Weighted)

Main

3 x 3 reps

Romanian Deadlift

Assistance

5 x 9 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

3 x 3 reps

Bench Press

Main

3 x 3 reps

Deadlift

Main

3 x 3 reps

Face Pull

Assistance

5 x 10 reps

Max Effort Sprint

Assistance

5 x undefined reps

Farmers Carry

Assistance

5 x 10 reps

Week 4

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Pull-up (Weighted)

Main

4 x 5 reps

Chest Dip

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Pull-up (Weighted)

Main

4 x 5 reps

Romanian Deadlift

Assistance

5 x 9 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 5 reps

Bench Press

Main

4 x 5 reps

Deadlift

Main

4 x 5 reps

Face Pull

Assistance

5 x 10 reps

Max Effort Sprint

Assistance

5 x undefined reps

Farmers Carry

Assistance

5 x 10 reps

Week 5

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 3 reps

Bench Press

Main

4 x 3 reps

Pull-up (Weighted)

Main

4 x 3 reps

Chest Dip

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 3 reps

Bench Press

Main

4 x 3 reps

Pull-up (Weighted)

Main

4 x 3 reps

Romanian Deadlift

Assistance

5 x 9 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

4 x 3 reps

Bench Press

Main

4 x 3 reps

Deadlift

Main

4 x 3 reps

Face Pull

Assistance

5 x 10 reps

Max Effort Sprint

Assistance

5 x undefined reps

Farmers Carry

Assistance

5 x 10 reps

Week 6

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

3 x 1 reps

Bench Press

Main

3 x 1 reps

Pull-up (Weighted)

Main

3 x 1 reps

Chest Dip

Assistance

5 x 10 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

3 x 1 reps

Bench Press

Main

3 x 1 reps

Pull-up (Weighted)

Main

3 x 1 reps

Romanian Deadlift

Assistance

5 x 9 reps

Bent Over • Row

Assistance

5 x 11 reps

Hammer Curl

Assistance

5 x 10 reps

Swing

Assistance

5 x 10 reps

Battle Ropes

Assistance

5 x 10 reps

Squat

Main

3 x 1 reps

Bench Press

Main

3 x 1 reps

Deadlift

Main

3 x 1 reps

Face Pull

Assistance

5 x 10 reps

Max Effort Sprint

Assistance

5 x undefined reps

Farmers Carry

Assistance

5 x 10 reps

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Evil Operator

Strength and Conditioning

6 weeks / 7 days per week

This is the standard Operator template from Tactical Barbell with S/E and an HIC included. You still have to do your rucks outside of this! Designed for Op/Black.

Reviews

0 reviews

Week 1

Day 1

Bent Over • Row

Hammer Curl

Swing

Battle Ropes

Day 2

Squat

Bench Press

Pull-up (Weighted)

Chest Dip

Day 3

Bent Over • Row

Hammer Curl

Swing

Battle Ropes

Day 4

Squat

Bench Press

Pull-up (Weighted)

Romanian Deadlift

Day 5

Bent Over • Row

Hammer Curl

Swing

Battle Ropes

Day 6

Squat

Bench Press

Deadlift

Face Pull

Day 7

Max Effort Sprint

Farmers Carry

Week 2

Day 1

Bent Over • Row

Hammer Curl

Swing

Battle Ropes

Day 2

Squat

Bench Press

Pull-up (Weighted)

Chest Dip

Day 3

Bent Over • Row

Hammer Curl

Swing

Battle Ropes

Day 4

Squat

Bench Press

Pull-up (Weighted)

Romanian Deadlift

Day 5

Bent Over • Row

Hammer Curl

Swing

Battle Ropes

Day 6

Squat

Bench Press

Deadlift

Face Pull

Day 7

Max Effort Sprint

Farmers Carry

Week 3

Day 1

Bent Over • Row

Hammer Curl

Swing

Battle Ropes