OPERATOR TANK — 8-Week Build & Cut-Precision Protocol

Profile: 33 • 5’7” (170 cm) • 85 kg • 10 years under the iron • trains 5x/weekObjective: add dense, lean mass while driving strength—no fluff, all performance.

🎯 Training Plan (5 days/week)

Progression rules

Hit the low end of each rep range → add 1–2 reps weekly → when you top the range on all sets, micro-load 2.5–5 kg.
RPE: keep most work at 7–9; zero grinders until Week 7.
Deload Week 8: volume −40–50%, keep bar speed snappy.

Weeks 1–4 — Hypertrophy Base + Strength Anchors

Day 1 – Push Strength

Barbell Bench 5×5 @ RPE 7–8
Standing OHP 4×6–8
Incline DB Press 3×8–10
Cable Fly 2×15–20
Rope Pushdown 3×12–15

Day 2 – Lower Strength

Back Squat 5×5 @ RPE 7–8
RDL 4×6–8
Walking Lunge 3×10/leg
Calf Raise 4×12–15
Hanging Leg Raise 3×12–15

Day 3 – Pull Volume + Rear Delts

Weighted Chin 4×6–8
Chest-Supported Row 4×8–10
Lat Pulldown (wide/neutral alt) 3×10–12
Reverse Pec-Deck 3×15–20
EZ-Curl 3×10–12

Day 4 – Push/Pull Pump (30–40 min)

Seated DB Press 3×10–12
Lateral Raise Giant Set (raise/partials/iso) ×3
Cable Row 3×12–15
Face Pulls 2×20
Optional LISS 15–20 min @ 120–135 bpm

Day 5 – Lower Volume + Conditioning

Front Squat 4×8–10
Leg Press 3×12–15
Ham Curl 3×12–15
Sled Pushes 8–10 min continuous waves
Ab Wheel 3×10–12

Weeks 5–7 — Intensification (heavier, tighter volume)

Bench / Squat / Deadlift: work to a top single @ RPE 8, then 3×3 @ ~82–85%.
Accessories drop to 2–3 sets each, stay in the 6–10 rep lane.
Keep 1–2 LISS sessions/week (20–30 min) for conditioning & recovery.

Week 8 — Deload & Test

All main lifts 3×3 @ 60–70%, speed focus.
Optional rep-PRs: AMRAP @ ~75% stopping 1–2 reps shy of failure.

🍽 Diet (lean-mass focus)

Calories: start ~2,900–3,100 kcal/day (maintenance + ~250).

If mirror/waist don’t tighten after 14 days, pull 150–200 kcal (mostly carbs on rest days).

Macros

Protein: 2.2 g/kg → ~185–190 g/day
Fat: 0.8 g/kg → ~65–70 g/day
Carbs: remainder (320–380 g/day), biased pre/post training.

Timing

Pre (60–90 min): 40–50 g protein + 80–120 g carbs
Post (within 1 h): 35–45 g protein + 60–90 g carbs
Before bed: casein/Greek yogurt + fruit or honey for recovery

Non-negotiables

3–4 L water + electrolytes daily
8–10k steps on non-leg days
Sleep 7–9 h (dark room, consistent schedule)

🧪 Gym Squad Supplement Protocol (label-compliant)

Daily Foundation

Swole Creatine — 5 g/day (any time)
Krill Oil — 2–3 g/day with a meal
Vitamin D3 + K2 — per label, with food
Electrolytes — pre/intra on training days

Performance Stack

Roidzs “Smash It Up” — ½–1 scoop 20 min pre-lift
Freak of Nature (Natty: Laxogenin • Ecdysterone • Bulbine) — AM/PM per label for 8 weeks (protein-synthesis drive, fuller look while leaning)
Intra (optional): EAAs 10 g in water on longer sessions

Cut-Assist (only if you decide to lean harder in Weeks 5–8)

YoYoHimbine — 2.5–5 mg fasted 20–30 min before LISS; avoid pairing with high caffeine; skip on poor-sleep/high-stress days.
NVRUF Carda (Cardarine) — 10 mg 45–60 min pre-conditioning (education only; not approved for human use in many regions—use only with clinician oversight).

🔎 Weekly Checkpoints

Photos: front/side/back under same light
Waist @ navel and top-set loads/reps
If two weeks pass with no visual/strength change → adjust carbs (±100 g) or add one 20–30 min LISS session.

🛡 Joint & CNS Care

5–8 min warm-up (bike/row), dynamic hips/shoulders
On leg days: reverse sled drags 6–10 min post-lift
Magnesium glycinate 300–400 mg pre-bed (sleep/CNS)
If elbows/shoulders talk: swap barbell OHP for neutral-grip DB or landmine press

Execute for 8 weeks, Tank. Keep the logbook ruthless, nutrition dialed, and recovery locked. You’ll walk out denser, stronger, and mission-ready—engineered for insane gains.

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