Workout Routine

Free

TB Zulu Spartan

by darlodan22

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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
Unaffacted
Light
Moderate
High
Very High

Workouts

Week 1/Day 1

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

front 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

front squat

3×5

pullup

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

pullup

3×12

Week 1/Day 2

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

deadlift

3×5

bench 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

bench press

3×5

pullup

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

pullup

3×12

Week 1/Day 4

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

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
75% 1RM
115 lbs
10
100 sec

front squat

3×10

pullup

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

pullup

3×12

Week 1/Day 5

bench 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

bench press

3×5

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

deadlift

3×5

pullup

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

pullup

3×12

Week 2/Day 1

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

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
100 sec
2
80% 1RM
120 lbs
8
100 sec
3
80% 1RM
120 lbs
8
100 sec

front squat

3×8

pullup

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

pullup

3×10

Week 2/Day 2

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

deadlift

3×5

bench 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

bench press

3×5

pullup

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

pullup

3×10

Week 2/Day 4

front 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

front squat

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

pullup

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

pullup

3×10

Week 2/Day 5

bench 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

bench press

3×5

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

deadlift

3×5

pullup

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

pullup

3×10

Week 3/Day 1

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
4
90% 1RM
135 lbs
3
100 sec

overhead press

4×3

front 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
4
90% 1RM
135 lbs
3
100 sec

front squat

4×3

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8
100 sec
2
70% 1RM
75 lbs
8
100 sec
3
70% 1RM
75 lbs
8 +
amrap
100 sec

pullup

3×8+

Week 3/Day 2

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
4
90% 1RM
135 lbs
3
100 sec

deadlift

4×3

bench 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
4
90% 1RM
135 lbs
3
100 sec

bench press

4×3

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8
100 sec
2
70% 1RM
75 lbs
8
100 sec
3
70% 1RM
75 lbs
8 +
amrap
100 sec

pullup

3×8+

Week 3/Day 4

front 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
4
90% 1RM
135 lbs
3
100 sec

front squat

4×3

overhead press

Set
Intensity
Weight
Reps
Rest time
1
9% 1RM
15 lbs
3
100 sec
2
90% 1RM
135 lbs
3
100 sec
3
90% 1RM
135 lbs
3
100 sec
4
90% 1RM
135 lbs
3
100 sec

overhead press

4×3

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8
100 sec
2
70% 1RM
75 lbs
8
100 sec
3
70% 1RM
75 lbs
8
100 sec
4
70% TM
75 lbs
8 +
amrap
100 sec

pullup

4×8+

Week 3/Day 5

bench 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
4
90% 1RM
135 lbs
3
100 sec

bench press

4×3

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
4
90% 1RM
135 lbs
3
100 sec

deadlift

4×3

pullup

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

pullup

4×8+