Workout Routine

Free

TB-Zulu-A/B style training(8days)

by Cvit86

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Tactical Barbel Green Protocol Zulu/HT; assistance/supplemental work just add 2-3 exercises for 3-5 sets each workout

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Training blocks

Blok 1(8 days)

Blok 1/A1

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec

Zercher squat

3×5

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec

Weighted Dip

3×5

Weighted pull up

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
5
100 sec
2
70% 1RM
75 lbs
5
100 sec
3
70% 1RM
75 lbs
5
100 sec

Weighted pull up

3×5

Blok 1/B1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec

romanian deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
5
100 sec
2
70% 1RM
105 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec

overhead press

3×5

Blok 1/A2

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec

Zercher squat

3×5

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
5
100 sec
2
75% 1RM
85 lbs
5
100 sec
3
75% 1RM
85 lbs
5
100 sec

Weighted Dip

3×5

Weighted pull up

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
5
100 sec
2
75% 1RM
85 lbs
5
100 sec
3
75% 1RM
85 lbs
5
100 sec

Weighted pull up

3×5

Blok 1/B2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec

romanian deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec
2
75% 1RM
115 lbs
5
100 sec
3
75% 1RM
115 lbs
5
100 sec

overhead press

3×5

Blok 2 (8 days)

Blok 2/A1

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

Zercher squat

3×5

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
5
100 sec
2
80% 1RM
90 lbs
5
100 sec
3
80% 1RM
90 lbs
5
100 sec

Weighted Dip

3×5

Weighted pull up

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
5
100 sec
2
80% 1RM
90 lbs
5
100 sec
3
80% 1RM
90 lbs
5
100 sec

Weighted pull up

3×5

Blok 2/B1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

romanian deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

overhead press

3×5

Blok 2/A2

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

Zercher squat

3×5

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
5
100 sec
2
80% 1RM
90 lbs
5
100 sec
3
80% 1RM
90 lbs
5
100 sec

Weighted Dip

3×5

Weighted pull up

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
5
100 sec
2
80% 1RM
90 lbs
5
100 sec
3
80% 1RM
90 lbs
5
100 sec

Weighted pull up

3×5

Blok 2/B2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

romanian deadlift

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
100 sec
2
80% 1RM
120 lbs
5
100 sec
3
80% 1RM
120 lbs
5
100 sec

overhead press

3×5

Blok 3 (8 days)

Blok 3/A1

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
90% 1RM
135 lbs
3
100 sec

Zercher squat

3×3

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
100 lbs
3
100 sec
2
90% 1RM
100 lbs
3
100 sec
3
90% 1RM
100 lbs
3
100 sec

Weighted Dip

3×3

Weighted pull up

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
100 lbs
3
100 sec
2
90% 1RM
100 lbs
3
100 sec
3
90% 1RM
100 lbs
3
100 sec

Weighted pull up

3×3

Blok 3/B1

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
90% 1RM
135 lbs
3
100 sec

romanian deadlift

3×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
90% 1RM
135 lbs
3
100 sec

overhead press

3×3

Blok 3/A2

Zercher squat

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
90% 1RM
135 lbs
3
100 sec

Zercher squat

3×3

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
100 lbs
3
100 sec
2
90% 1RM
100 lbs
3
100 sec
3
90% 1RM
100 lbs
3
100 sec

Weighted Dip

3×3

Weighted pull up

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
100 lbs
3
100 sec
2
90% 1RM
100 lbs
3
100 sec
3
90% 1RM
100 lbs
3
100 sec

Weighted pull up

3×3

Blok 3/B2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
90% 1RM
135 lbs
3
100 sec

romanian deadlift

3×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
90% 1RM
135 lbs
3
100 sec

overhead press

3×3