Tactical Barbell Zulu

by Dimitri Z.

Program Description

Get strong! Made for myself while recovering from a golfers elbow, so I can't do weighted pullups painfree. Seated rows work pretty well on the elbow and give me minor discomfort. But you can just swap the cable row for a weighted pullup if you want. Everything is 3 to 5 sets, except for the deadlift, that I do for 1 to 3 sets max.

Program Overview

Level
Intermediate, Novice
Goal
Powerlifting, Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Nov 01, 2025 10:05
Last Edited
Nov 01, 2025 10:34

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.1%

Front Delts

11.4%

Glutes

9.5%

Middle Delts

8.2%

Triceps

8.2%

Upper Back

8.2%

Chest

8.2%

Hamstrings

6.9%

Lats

6.5%

Abs

5.9%

Adductors

4.9%

Rear Delts

4.9%

Biceps

3.3%

Lower Back

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Safety Bar Squat

5 reps

70%

AD Press

5 reps

70%

Seated Row (Cable)

5 reps

70%

Day 1

Safety Bar Squat

5 reps

80%

AD Press

5 reps

80%

Seated Row (Cable)

5 reps

80%

Day 1

Safety Bar Squat

3 reps

90%

AD Press

3 reps

90%

Seated Row (Cable)

3 reps

90%

Day 1

Safety Bar Squat

5 reps

75%

AD Press

5 reps

75%

Seated Row (Cable)

5 reps

75%

Day 1

Safety Bar Squat

3 reps

85%

AD Press

3 reps

85%

Seated Row (Cable)

3 reps

85%

Day 1

Safety Bar Squat

1-2 reps

95%

AD Press

1-2 reps

95%

Seated Row (Cable)

1-2 reps

95%

Day 2

Bench Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 2

Bench Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

3 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 2

Bench Press (Barbell)

3 reps

85%

Deadlift (Barbell)

1-2 reps

95%

Day 3

Safety Bar Squat

5 reps

70%

AD Press

5 reps

70%

Seated Row (Cable)

5 reps

70%

Day 3

Safety Bar Squat

5 reps

80%

AD Press

5 reps

80%

Seated Row (Cable)

5 reps

80%

Day 3

Safety Bar Squat

3 reps

90%

AD Press

3 reps

90%

Seated Row (Cable)

3 reps

90%

Day 3

Safety Bar Squat

5 reps

75%

AD Press

5 reps

75%

Seated Row (Cable)

5 reps

75%

Day 3

Safety Bar Squat

3 reps

85%

AD Press

3 reps

85%

Seated Row (Cable)

3 reps

85%

Day 3

Safety Bar Squat

1-2 reps

95%

AD Press

1-2 reps

95%

Seated Row (Cable)

1-2 reps

95%

Day 4

Bench Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 4

Bench Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 4

Bench Press (Barbell)

5 reps

90%

Deadlift (Barbell)

5 reps

90%

Day 4

Bench Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 4

Bench Press (Barbell)

3 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 4

Bench Press (Barbell)

3 reps

85%

Deadlift (Barbell)

1-2 reps

95%

Day 1

Safety Bar Squat

1 Set

5 Reps

70%

AD Press

1 Set

5 Reps

70%

Seated Row (Cable)

1 Set

5 Reps

70%

Day 2

Bench Press (Barbell)

1 Set

5 Reps

70%

Deadlift (Barbell)

1 Set

5 Reps

70%

Day 3

Safety Bar Squat

1 Set

5 Reps

70%

AD Press

1 Set

5 Reps

70%

Seated Row (Cable)

1 Set

5 Reps

70%

Day 4

Bench Press (Barbell)

1 Set

5 Reps

70%

Deadlift (Barbell)

1 Set

5 Reps

70%