Week 1, day 1
Session 1This workout’s sets follow from your answers on the day.
Tactical Barbell Grey Man
Twelve weeks of three lower-volume barbell workouts, balancing the main lifts with optional assistance.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Tactical Barbell Grey Man asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
| 3 | day 1 | day 2 | day 3 |
| 4 | day 1 | day 2 | day 3 |
| 5 | day 1 | day 2 | day 3 |
| 6 | day 1 | day 2 | day 3 |
| 7 | day 1 | day 2 | day 3 |
| 8 | day 1 | day 2 | day 3 |
| 9 | day 1 | day 2 | day 3 |
| 10 | day 1 | day 2 | day 3 |
| 11 | day 1 | day 2 | day 3 |
| 12 | day 1 | day 2 | day 3 |
Then it starts again from week 1, carrying on from the weights you reached.
How it works
The program’s own rules, as Catalyst runs them.
Train the program’s cluster of lifts, or choose a Tactical Barbell program with the cluster you prefer. Weighted pull-up percentages include your body weight: round the total target first, then add the difference above your body weight as extra weight, or none if the target is lower. Space your sessions as the guide describes and choose days that suit your recovery.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Flat bench
- Pull-up bar
- Squat rack
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Tactical Barbell Grey Man in Catalyst
Every set ready. Every weight right.
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