Tactical Barbell Alpha
Strength and Muscle
3 weeks / 4 days per week
Tactical Barbell Mass with Alpha protocol
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Week 1
Day 1
Squat
MainBench Press
MainPaused Deadlift
MainDay 2
Bent Over • Row
SupplementalPull-Up
SupplementalChest Dip
SupplementalDay 3
Squat
MainBench Press
MainPaused Deadlift
MainDay 4
Zercher Squat
SupplementalOverhead • Press
SupplementalPull-Up
SupplementalWeek 2
Day 1
Squat
MainBench Press
MainPaused Deadlift
MainDay 2
Bent Over • Row
SupplementalPull-Up
SupplementalChest Dip
SupplementalDay 3
Squat
MainBench Press
MainPaused Deadlift
MainDay 4
Zercher Squat
SupplementalOverhead • Press
SupplementalPull-Up
SupplementalWeek 3
Day 1
Squat
MainBench Press
MainPaused Deadlift
MainDay 2
Bent Over • Row
SupplementalPull-Up
SupplementalChest Dip
SupplementalDay 3
Squat
MainBench Press
MainPaused Deadlift
MainDay 4
Zercher Squat
SupplementalOverhead • Press
SupplementalPull-Up
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KeyLifts
