Workout Routine

Free

TB Zulu HT

by Leon27

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Starting TM is 90% of 1RM.

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

Workouts

OK - I - W1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 lbs
5
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec

overhead press

4×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
12
120 sec
2
60% 1RM
65 lbs
12
120 sec
3
60% 1RM
65 lbs
12
120 sec
4
60% 1RM
65 lbs
12
120 sec

pullup

4×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
120 sec
2
65% 1RM
100 lbs
10
120 sec
3
65% 1RM
100 lbs
10
120 sec
4
65% 1RM
100 lbs
10
120 sec

bench press

4×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

seated cable row

4×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

curl

4×12

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

lying barbell triceps extensions

4×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

face pull

2×10

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

wrist curl

2×15

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
0 sec
2
–
–
15
0 sec
3
–
–
15
0 sec

cable lateral raise

3×15

UK - I - W1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
240 sec
2
75% 1RM
115 lbs
5
240 sec
3
75% 1RM
115 lbs
5
240 sec
4
75% 1RM
115 lbs
5
240 sec

deadlift

4×5

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
180 sec
2
65% 1RM
100 lbs
10
180 sec
3
65% 1RM
100 lbs
10
180 sec
4
65% 1RM
100 lbs
10
180 sec

squat

4×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

leg curl

4×12

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Hyperextensions

2×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec

Cable crunch

4×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

calf raise

3×12

OK - II - W1

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
180 sec
2
75% 1RM
115 lbs
5
180 sec
3
75% 1RM
115 lbs
5
180 sec
4
75% 1RM
115 lbs
5
180 sec

bench press

4×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
12
120 sec
2
60% 1RM
65 lbs
12
120 sec
3
60% 1RM
65 lbs
12
120 sec
4
60% 1RM
65 lbs
12
120 sec

pullup

4×12

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
120 sec
2
65% 1RM
100 lbs
10
120 sec
3
65% 1RM
100 lbs
10
120 sec
4
65% 1RM
100 lbs
10
120 sec

overhead press

4×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

seated cable row

4×12

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

seated incline curl

3×12

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

triceps extension

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

face pull

3×10

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

wrist curl

3×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

lateral raise

3×15

UK - II - W1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
240 sec
2
75% 1RM
115 lbs
5
240 sec
3
75% 1RM
115 lbs
5
240 sec
4
75% 1RM
115 lbs
5
240 sec

squat

4×5

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
180 sec
2
65% 1RM
100 lbs
10
180 sec
3
65% 1RM
100 lbs
10
180 sec
4
65% 1RM
100 lbs
10
180 sec

romanian deadlift

4×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

bulgarian split squat

4×12

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Hyperextensions

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
119 sec
2
–
–
12
119 sec
3
–
–
12
119 sec

calf raise

3×12

OK - I - W2

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
180 sec
2
80% 1RM
120 lbs
4
180 sec
3
80% 1RM
120 lbs
4
180 sec
4
80% 1RM
120 lbs
4
180 sec

overhead press

4×4

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
120 sec
2
65% 1RM
70 lbs
10
120 sec
3
65% 1RM
70 lbs
10
120 sec
4
65% 1RM
70 lbs
10
120 sec

pullup

4×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
70% 1RM
105 lbs
8
120 sec
4
70% 1RM
105 lbs
8
120 sec

bench press

4×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

seated cable row

4×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

curl

4×10

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

lying barbell triceps extensions

4×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

face pull

3×10

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec
3
–
–
15
90 sec

wrist curl

3×15

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

cable lateral raise

3×10

UK - I - W2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
240 sec
2
80% 1RM
120 lbs
4
240 sec
3
80% 1RM
120 lbs
4
240 sec
4
80% 1RM
120 lbs
4
240 sec

deadlift

4×4

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
180 sec
2
70% 1RM
105 lbs
8
180 sec
3
70% 1RM
105 lbs
8
180 sec
4
70% 1RM
105 lbs
8
180 sec

squat

4×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

leg curl

4×10

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Cable crunch

3×12

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Hyperextensions

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

calf raise

3×10

OK - II - W2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
180 sec
2
80% 1RM
120 lbs
4
180 sec
3
80% 1RM
120 lbs
4
180 sec
4
80% 1RM
120 lbs
4
180 sec

bench press

4×4

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
10
120 sec
2
65% 1RM
70 lbs
10
120 sec
3
65% 1RM
70 lbs
10
120 sec
4
65% 1RM
70 lbs
10
120 sec

pullup

4×10

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
70% 1RM
105 lbs
8
120 sec
3
70% 1RM
105 lbs
8
120 sec
4
70% 1RM
105 lbs
8
120 sec

overhead press

4×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

seated cable row

4×10

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

seated incline curl

4×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

tricep pushdown

4×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

face pull

2×10

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

wrist curl

2×15

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec

lateral raise

2×10

UK - II - W2

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
4
240 sec
2
80% 1RM
120 lbs
4
240 sec
3
80% 1RM
120 lbs
4
240 sec
4
80% 1RM
120 lbs
4
240 sec

squat

4×4

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
180 sec
2
70% 1RM
105 lbs
8
180 sec
3
70% 1RM
105 lbs
8
180 sec
4
70% 1RM
105 lbs
8
180 sec

romanian deadlift

4×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

bulgarian split squat

4×10

hanging leg raises

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

hanging leg raises

3×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec

Hyperextensions

2×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

calf raise

3×10

OK - I - W3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
300 sec
2
–
–
3
300 sec
3
–
–
3
300 sec
4
–
–
3
300 sec

overhead press

4×3

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8
180 sec
2
70% 1RM
75 lbs
8
180 sec
3
70% 1RM
75 lbs
8
180 sec
4
70% 1RM
75 lbs
8
180 sec

pullup

4×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
180 sec
2
75% 1RM
115 lbs
6
180 sec
3
75% 1RM
115 lbs
6
180 sec
4
75% 1RM
115 lbs
6
180 sec

bench press

4×6

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated cable row

4×8

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

curl

3×8

lying barbell triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

lying barbell triceps extensions

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

face pull

2×12

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec

wrist curl

2×15

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec

cable lateral raise

2×10

UK - I - W3

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
300 sec
2
–
–
3
300 sec
3
–
–
3
300 sec
4
–
–
3
300 sec

deadlift

4×3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
240 sec
2
75% 1RM
115 lbs
6
240 sec
3
75% 1RM
115 lbs
6
240 sec
4
75% 1RM
115 lbs
6
240 sec

squat

4×6

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

leg curl

4×8

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Cable crunch

4×12

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Hyperextensions

2×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

calf raise

3×8

OK - II - W3

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
240 sec
2
85% 1RM
130 lbs
3
240 sec
3
85% 1RM
130 lbs
3
240 sec
4
85% 1RM
130 lbs
3 +
amrap
240 sec

bench press

4×3+

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8
240 sec
2
70% 1RM
75 lbs
8
240 sec
3
70% 1RM
75 lbs
8
240 sec
4
70% 1RM
75 lbs
8
240 sec

pullup

4×8

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
180 sec
2
75% 1RM
115 lbs
6
180 sec
3
75% 1RM
115 lbs
6
180 sec
4
75% 1RM
115 lbs
6
180 sec

overhead press

4×6

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated cable row

4×8

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec

seated incline curl

4×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

tricep pushdown

4×12

UK - II - W3

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
300 sec
2
–
–
3
300 sec
3
–
–
3
300 sec
4
–
–
3
300 sec

squat

4×3

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
240 sec
2
75% 1RM
115 lbs
6
240 sec
3
75% 1RM
115 lbs
6
240 sec
4
75% 1RM
115 lbs
6
240 sec

romanian deadlift

4×6

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
240 sec
2
–
–
12
240 sec
3
–
–
12
240 sec
4
–
–
12
240 sec

bulgarian split squat

4×12

hanging leg raises

Set
Reps
Rest time
1
12
120 sec
2
12
120 sec
3
12
120 sec

hanging leg raises

3×12

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec

Hyperextensions

2×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

calf raise

3×12