KeyLifts

Tactical Barbell Grey Man

Strength and Conditioning

12 weeks / 3 days per week

The Tactical Barbell "Grey Man" program is a balanced training protocol, designed for those seeking to maintain a moderate level of fitness without specializing. It combines elements of strength, endurance, and conditioning, but with a lower intensity and volume compared to other Tactical Barbell templates. This makes it ideal for individuals who want a sustainable, low-profile fitness routine without compromising on overall physical preparedness.

Run Tactical Barbell Grey Man in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

Tactical Barbell Grey Man Volume Overview

Sets per Week (Main vs Accessory)

09182736Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12
Main/Supplemental
Accessories

12

Weeks

36

Avg Sets/Week

156

Avg Reps/Week

3

Days/Week

Average Intensity by Week

W170%W280%W390%W470%W580%W690%W775%W885%W995%W1075%W1185%W1295%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Day 2

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Day 3

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Week 2

Day 1

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Day 2

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Day 3

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Week 3

Day 1

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Day 2

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Day 3

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Week 4

Day 1

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Day 2

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Day 3

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Week 5

Day 1

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Day 2

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Day 3

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Week 6

Day 1

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Day 2

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Day 3

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Exercise

Main
3 x 3 reps

Week 7

Day 1

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Day 2

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Day 3

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Week 8

Day 1

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Day 2

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Day 3

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Week 9

Day 1

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Day 2

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Day 3

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Week 10

Day 1

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Day 2

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Day 3

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Exercise

Main
3 x 6 reps

Week 11

Day 1

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Day 2

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Day 3

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Exercise

Main
3 x 5 reps

Week 12

Day 1

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Day 2

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Day 3

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

Exercise

Main
3 x 1 reps

More templates like Tactical Barbell Grey Man

  • WEEK 7 INTENSE DELOAD

    Strength and Conditioning
    1 weeks / 3 days per week

  • Limited Time Boring But Strong

    Strength and Conditioning
    3 weeks / 4 days per week

  • 5/3/1 → High- Performance Hybrid (3 Days / Strength +

    Strength and Conditioning
    6 weeks / 3 days per week

  • Tactical Barbell Operator

    Strength and Conditioning
    6 weeks / 3 days per week

Browse More Templates

All Tactical Barbell TemplatesMore Strength and Conditioning Programs3-Day ProgramsAll Templates

Frequently Asked Questions about Tactical Barbell Grey Man

How long is the Tactical Barbell Grey Man program?

The Tactical Barbell Grey Man program is 12 weeks long, with 3 training days per week.

What is the goal of Tactical Barbell Grey Man?

The primary goal of Tactical Barbell Grey Man is to help you Strength and Conditioning.

Who is Tactical Barbell Grey Man designed for?

Tactical Barbell Grey Man is designed for all lifters looking to Strength and Conditioning.

How do I track Tactical Barbell Grey Man workouts?

You can track Tactical Barbell Grey Man workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

KeyLifts
App Store Download
Play store download
© Copyright 2026 KeyLifts: 5/3/1 & Percentage-Based Strength Training App.