Workout Routine

Free

Zulu/HT

by NDavis

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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

Workouts

Week 1/Day 1

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
4
75% 1RM
115 lbs
5
100 sec

overhead press

4×5

squat

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

squat

4×10

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 2

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
4
75% 1RM
115 lbs
5
100 sec

deadlift

4×5

bench press

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

bench press

4×10

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 4

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
4
75% 1RM
115 lbs
5
100 sec

squat

4×5

overhead press

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

overhead press

4×10

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
4
75% 1RM
115 lbs
5
100 sec

bench press

4×5

deadlift

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

deadlift

4×10

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 2/Day 1

overhead press

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

overhead press

4×4

squat

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

squat

4×8

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
4
100 sec
2
80% 1RM
120 lbs
4
100 sec
3
80% 1RM
120 lbs
4
100 sec
4
80% 1RM
120 lbs
4
100 sec

deadlift

4×4

bench press

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

bench press

4×8

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 4

squat

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

squat

4×4

overhead press

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

overhead press

4×8

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 5

bench press

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

bench press

4×4

deadlift

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

deadlift

4×8

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 3/Day 1

overhead press

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

overhead press

4×3+

squat

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

squat

4×6

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

pullup

3×8

Week 3/Day 2

deadlift

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

deadlift

4×3+

bench press

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

bench press

4×6

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

pullup

3×8

Week 3/Day 4

squat

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

squat

4×3+

overhead press

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

overhead press

4×6

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

pullup

3×8

Week 3/Day 5

bench press

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

bench press

4×3+

deadlift

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

deadlift

4×6

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
100 sec

pullup

4×8