WEEK 1
Tactical Barbell · 6-Week Strength
4 × 5 reps @ 70%
90 s rest between sets
Ease in with a couple of light build-up sets (they don’t count).
Monday
| Back squat | 25 kg | 4 × 5 | |
| Bench press | 20 kg | 4 × 5 | |
| Weighted pull-up | +10 kgbelt · total 82.5 kg | 4 × 5 |
Wednesday
| Deadlift | 25 kg | 4 × 5 | |
| Overhead press | 10 kg | 4 × 5 | |
| Weighted pull-up | +10 kgbelt · total 82.5 kg | 4 × 5 |
Friday
| Back squat | 25 kg | 4 × 5 | |
| Bench press | 20 kg | 4 × 5 | |
| Overhead press | 10 kg | 4 × 5 |
Tue · ThuConditioning — 3000 m row → 15 min treadmill (6–8–10 mph) → Russian twists (5 kg, feet elevated) 4 × 40 (20/side), 30″ rest
Sat · SunSkate — free ride, stay off the bar
WEEK 2
Tactical Barbell · 6-Week Strength
4 × 5 reps @ 80%
90 s rest between sets
Monday
| Back squat | 30 kg | 4 × 5 | |
| Bench press | 22.5 kg | 4 × 5 | |
| Weighted pull-up | +12.5 kgbelt · total 85 kg | 4 × 5 |
Wednesday
| Deadlift | 27.5 kg | 4 × 5 | |
| Overhead press | 10 kg | 4 × 5 | |
| Weighted pull-up | +12.5 kgbelt · total 85 kg | 4 × 5 |
Friday
| Back squat | 30 kg | 4 × 5 | |
| Bench press | 22.5 kg | 4 × 5 | |
| Overhead press | 10 kg | 4 × 5 |
Tue · ThuConditioning — 3000 m row → 15 min treadmill (6–8–10 mph) → Russian twists (5 kg, feet elevated) 4 × 40 (20/side), 30″ rest
Sat · SunSkate — free ride, stay off the bar
WEEK 3
Tactical Barbell · 6-Week Strength
4 × 3 reps @ 90%
90 s rest between sets
Monday
| Back squat | 32.5 kg | 4 × 3 | |
| Bench press | 25 kg | 4 × 3 | |
| Weighted pull-up | +22.5 kgbelt · total 95 kg | 4 × 3 |
Wednesday
| Deadlift | 32.5 kg | 4 × 3 | |
| Overhead press | 12.5 kg | 4 × 3 | |
| Weighted pull-up | +22.5 kgbelt · total 95 kg | 4 × 3 |
Friday
| Back squat | 32.5 kg | 4 × 3 | |
| Bench press | 25 kg | 4 × 3 | |
| Overhead press | 12.5 kg | 4 × 3 |
Tue · ThuConditioning — 3000 m row → 15 min treadmill (6–8–10 mph) → Russian twists (5 kg, feet elevated) 4 × 40 (20/side), 30″ rest
Sat · SunSkate — free ride, stay off the bar
WEEK 4
Tactical Barbell · 6-Week Strength
4 × 5 reps @ 75%
90 s rest between sets
Monday
| Back squat | 27.5 kg | 4 × 5 | |
| Bench press | 20 kg | 4 × 5 | |
| Weighted pull-up | +10 kgbelt · total 82.5 kg | 4 × 5 |
Wednesday
| Deadlift | 27.5 kg | 4 × 5 | |
| Overhead press | 10 kg | 4 × 5 | |
| Weighted pull-up | +10 kgbelt · total 82.5 kg | 4 × 5 |
Friday
| Back squat | 27.5 kg | 4 × 5 | |
| Bench press | 20 kg | 4 × 5 | |
| Overhead press | 10 kg | 4 × 5 |
Tue · ThuConditioning — 3000 m row → 15 min treadmill (6–8–10 mph) → Russian twists (5 kg, feet elevated) 4 × 40 (20/side), 30″ rest
Sat · SunSkate — free ride, stay off the bar
WEEK 5
Tactical Barbell · 6-Week Strength
4 × 3 reps @ 85%
90 s rest between sets
Monday
| Back squat | 30 kg | 4 × 3 | |
| Bench press | 22.5 kg | 4 × 3 | |
| Weighted pull-up | +17.5 kgbelt · total 90 kg | 4 × 3 |
Wednesday
| Deadlift | 30 kg | 4 × 3 | |
| Overhead press | 12.5 kg | 4 × 3 | |
| Weighted pull-up | +17.5 kgbelt · total 90 kg | 4 × 3 |
Friday
| Back squat | 30 kg | 4 × 3 | |
| Bench press | 22.5 kg | 4 × 3 | |
| Overhead press | 12.5 kg | 4 × 3 |
Tue · ThuConditioning — 3000 m row → 15 min treadmill (6–8–10 mph) → Russian twists (5 kg, feet elevated) 4 × 40 (20/side), 30″ rest
Sat · SunSkate — free ride, stay off the bar
WEEK 6
Tactical Barbell · 6-Week Strength
4 × 2 reps @ 95%
90 s rest between sets
Peak. Clean doubles — drop to a single only if a rep would break form.
Monday
| Back squat | 32.5 kg | 4 × 2 | |
| Bench press | 25 kg | 4 × 2 | |
| Weighted pull-up | +27.5 kgbelt · total 100 kg | 4 × 2 |
Wednesday
| Deadlift | 32.5 kg | 4 × 2 | |
| Overhead press | 15 kg | 4 × 2 | |
| Weighted pull-up | +27.5 kgbelt · total 100 kg | 4 × 2 |
Friday
| Back squat | 32.5 kg | 4 × 2 | |
| Bench press | 25 kg | 4 × 2 | |
| Overhead press | 15 kg | 4 × 2 |
Tue · ThuConditioning — 3000 m row → 15 min treadmill (6–8–10 mph) → Russian twists (5 kg, feet elevated) 4 × 40 (20/side), 30″ rest
Sat · SunSkate — free ride, stay off the bar