2x2x2 is a program designed to improve strength and technique on the main lifts. The workouts include multiple sets of low-rep sets using the 5/3/1 progression, as well as assistance exercises to build strength and technique. This program is ideal for lifters who want to improve their technique and build strength on the main lifts. Tips for running this program include focusing on form and technique, choosing the right assistance exercises, and being consistent with your training.

2x2x2

Squat

Bench Press

First Set Last

Day 1

Deadlift

Press

Day 3

Day 2

Day 4

2x2x2, Anchor

5/3/1 Strength Circuit is a program that combines strength training and conditioning work. This program uses the 5/3/1 progression and includes a circuit of exercises that targets the entire body. The workouts are designed to be intense and challenging, with an emphasis on building both strength and cardiovascular fitness. This program is ideal for lifters who want to improve their overall fitness while still making strength gains. Tips for running this program include focusing on recovery and nutrition, adjusting the exercises in the circuit to fit your needs, and being consistent with your training.

5/3/1 Strength Circuit

Bent-over Row (Dumbbell)

Pull-up

5/3/1 Strength Circuit, Anchor is a program that combines strength training and conditioning work. This program uses the 5/3/1 progression and includes a circuit of exercises that targets the entire body. The workouts are designed to be intense and challenging, with an emphasis on building both strength and cardiovascular fitness. This program is ideal for lifters who want to improve their overall fitness while still making strength gains. Tips for running this program include focusing on recovery and nutrition, adjusting the exercises in the circuit to fit your needs, and being consistent with your training.

5/3/1 Strength Circuit, Anchor

Limited Time Boring But Big is a program similar to Limited Time Boring But Strong but with a focus on hypertrophy. This program uses the 5/3/1 progression and includes a variety of assistance exercises to build muscle mass. The workouts are designed to be shorter than typical 5/3/1 workouts, making it a great option for busy lifters who still want to build muscle. Tips for running this program include focusing on nutrition and recovery, choosing the right assistance exercises, and being consistent with your training.

Limited Time Boring But Big

Boring But Strong

Limited Time Boring But Strong is a program designed for lifters who have limited time to train but still want to make strength gains. This program focuses on the main lifts - squat, bench press, deadlift, and overhead press - and uses the 5/3/1 progression. The workouts are short but intense, with a heavy emphasis on assistance work to build strength and size. This program is ideal for lifters who want to maintain their strength and size despite a busy schedule. Tips for running this program include setting realistic training goals, prioritizing recovery, and focusing on form and technique.

Limited Time Boring But Strong

The Limited Time Widowmaker program is a program designed for those who are short on time but still want to make progress. Each workout features a 'Widowmaker' set - a single set of 20-rep squats at the end of the workout. The goal of this program is to build strength and endurance. Tips for running this program include being conservative with your initial training max, taking sufficient rest between sets, and pushing through the tough Widowmaker set.

Limited Time Widowmaker

This is for people that don't have a ton of time to workout. In this Anchor template you go for a new PR.

Limited Time, Anchor

The Spinal Tap High School Years program is a variation of the 5/3/1 program that is designed for high school athletes. The program includes a combination of powerlifting and athletic conditioning exercises, with a focus on building strength, power, and speed.

Spinal Tap High School Years

Spinal Tap High School Years, Anchor

Strength and Conditioning is a program designed to improve both strength and cardiovascular fitness. This program includes a variety of strength exercises, as well as conditioning work such as sprints and prowler pushes. The workouts are challenging and can be customized to fit the needs of individual lifters. This program is ideal for lifters who want to improve their overall fitness and athletic performance. Tips for running this program include starting slowly and gradually increasing the intensity of your conditioning work, focusing on recovery and nutrition, and tracking your progress over time.

Strength and Conditioning

Prowler

Sled

5's Pro

Second Set Last

5/3/1

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.

Tactical Barbell Grey Man

The Tactical Barbell "Operator" program is a strength and conditioning template designed for tactical athletes like military, law enforcement, and first responders. It emphasizes building functional strength, endurance, and overall physical resilience. The core of the program revolves around a minimalist approach, focusing on a few key compound lifts: squat, bench press, and deadlift. These exercises are performed three times per week, using a submaximal load strategy to ensure consistent progress and recovery. In addition to the prescribed lifts, you should integrate conditioning work tailored to your specific needs, which may include running, rucking, and high-intensity interval training. This balanced approach aims to develop a well-rounded athlete capable of handling the physical demands of tactical professions.

Tactical Barbell Operator

The Tactical Barbell "Zulu" program is a strength and conditioning template designed for tactical athletes like military, law enforcement, and first responders. It emphasizes building functional strength, endurance, and overall physical resilience. The core of the program revolves around a minimalist approach, focusing on a few key compound lifts: squat, bench press, and deadlift. There are 2 different workouts performed twice per week for a total of 4 workouts per week. In addition to the prescribed lifts, you should integrate conditioning work tailored to your specific needs, which may include running, rucking, and high-intensity interval training. This balanced approach aims to develop a well-rounded athlete capable of handling the physical demands of tactical professions.

Tactical Barbell Zulu

The Wendler Classic is a strength training program that focuses on the four major lifts: squat, bench press, deadlift, and overhead press. It's a variation of the 5/3/1 program that uses a lower training max and a slower progression to allow for more time to build strength and perfect technique. Wendler Classic is a good option for intermediate lifters who have already built a solid foundation of strength and are looking to continue making progress in their lifts while also focusing on improving their form and technique.

Strength and Conditioning Workout Templates