Day 1
Strength A
3 exercises
Back Squat
3 x 63% x 5
Legs
Bench Press
3 x 63% x 5
Chest
Barbell Row
3 x 8 @ RPE 7
Back
Built-in training plan
Operator + Black (6-Week Hybrid Adaptation)
An unofficial, independently encoded six-week hybrid example pairing an Operator-style strength block with three weekly Black-style conditioning sessions: two hard-but-controlled high-intensity conditioning workouts and one easy endurance run. Strength loading references K. Black's Tactical Barbell templates via Lift Vault's public community spreadsheet. The spreadsheet provides editable dropdowns and 1RM inputs; the three-set rep scheme here is an IronFlow choice, not a fixed source prescription. The app stores true 1RMs, so this import assumes a 90% training max and converts the loading targets accordingly. The barbell-row substitution, exact conditioning workouts, and their week-to-week progression are also IronFlow choices—not a verbatim Tactical Barbell template. For intermediate lifters with running experience. Tactical Barbell is not affiliated with IronFlow. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 6
- Weeks
- 6
- Level
- Intermediate
- Focus
- Hybrid
[Fit check]
Is Operator + Black (6-Week Hybrid Adaptation) right for you?
Plan profile: Level Intermediate · Focus Hybrid · Training days per week: 6. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Hybrid · Training days per week: 6
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 6 · Equipment: Barbell
[Plan at a glance]
Plan at a glance
An unofficial, independently encoded six-week hybrid example pairing an Operator-style strength block with three weekly Black-style conditioning sessions: two hard-but-controlled high-intensity conditioning workouts and one easy endurance run. Strength loading references K. Black's Tactical Barbell templates via Lift Vault's public community spreadsheet. The spreadsheet provides editable dropdowns and 1RM inputs; the three-set rep scheme here is an IronFlow choice, not a fixed source prescription. The app stores true 1RMs, so this import assumes a 90% training max and converts the loading targets accordingly. The barbell-row substitution, exact conditioning workouts, and their week-to-week progression are also IronFlow choices—not a verbatim Tactical Barbell template. For intermediate lifters with running experience. Tactical Barbell is not affiliated with IronFlow.
Max lifts
Back SquatBench PressDeadlift
Equipment
Barbell
[What you are committing to]
- Days / week
- Training days each week: 6
- Weeks
- Planned weeks: 6
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
6
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
HIC 1
3 exercises
Running Warm-up
1 x 10 min @ RPE 3
Cardio
Start with an easy jog and build gradually before the intervals.
Run Repeats
6 x 400 m @ RPE 8 / 2 min recovery
Cardio
Run each repeat hard but controlled; walk or jog easily during the recovery period.
Running Cool-down
1 x 5 min @ RPE 2
Cardio
Finish with an easy jog or walk.
Day 3
Strength B
3 exercises
Back Squat
3 x 63% x 5
Legs
Bench Press
3 x 63% x 5
Chest
Barbell Row
3 x 8 @ RPE 7
Back
Day 4
HIC 2
3 exercises
Running Warm-up
1 x 10 min @ RPE 3
Cardio
Start with an easy jog and build gradually before the intervals.
Uphill Repeats
6 x 15 sec @ RPE 8 / 1:30 recovery
Cardio
Use a moderate slope. Run each uphill effort hard but controlled, walk back down, and stop if your form breaks down.
Running Cool-down
1 x 5 min @ RPE 2
Cardio
Finish with an easy jog or walk.
Day 5
Strength C
3 exercises
Bench Press
3 x 63% x 5
Chest
Deadlift
3 x 63% x 5
Legs
Barbell Row
3 x 8 @ RPE 7
Back
Day 6
Easy Endurance
1 exercises
Easy Endurance Run
1 x 30 min @ RPE 4
Cardio
[Progression contract]
How it progresses
When it changes
after each completed week · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about Operator + Black (6-Week Hybrid Adaptation)
Training days per week: 6. Check the day-by-day preview before you start.
Planned weeks: 6. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]