Zulu

Program Description

**Zulu** is a dynamic 6-week strength training program designed to push your limits and build muscle across all major muscle groups. With 24 training days packed into this program, you'll engage in compound lifts like the Bench Press, Squat, and Deadlift, ensuring a balanced approach to strength development. Each workout is structured to progressively increase intensity, helping you maximize gains while honing your technique. Get ready to elevate your performance and transform your physique with this comprehensive training plan!

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Dec 19, 2025 10:39
Last Edited
Dec 19, 2025 11:03

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.5%

Front Delts

12.5%

Quadriceps

12.5%

Glutes

12.5%

Hamstrings

12.5%

Abs

9.4%

Chest

6.3%

Middle Delts

6.3%

Lats

3.8%

Upper Back

3.8%

Adductors

3.1%

Lower Back

3.1%

Biceps

1.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

Day 1

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Day 1

Bench Press (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

90%

Day 1

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Day 1

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

3 reps

85%

Day 1

Bench Press (Barbell)

1 reps

95%

Squat (Barbell)

1 reps

95%

Day 2

Pull-Up (Weighted)

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 2

Pull-Up (Weighted)

Overhead Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 2

Pull-Up (Weighted)

Overhead Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 2

Pull-Up (Weighted)

Overhead Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 2

Pull-Up (Weighted)

Overhead Press (Barbell)

3 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 2

Pull-Up (Weighted)

Overhead Press (Barbell)

1 reps

95%

Deadlift (Barbell)

1 reps

95%

Day 3

Bench Press (Barbell)

5 reps

70%

Squat (Barbell)

5 reps

70%

Day 3

Bench Press (Barbell)

5 reps

80%

Squat (Barbell)

5 reps

80%

Day 3

Bench Press (Barbell)

3 reps

90%

Squat (Barbell)

3 reps

90%

Day 3

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

3 reps

85%

Day 3

Bench Press (Barbell)

1 reps

95%

Squat (Barbell)

1 reps

95%

Day 4

Pull-Up (Weighted)

Overhead Press (Barbell)

5 reps

70%

Deadlift (Barbell)

5 reps

70%

Day 4

Pull-Up (Weighted)

Overhead Press (Barbell)

5 reps

80%

Deadlift (Barbell)

5 reps

80%

Day 4

Pull-Up (Weighted)

Overhead Press (Barbell)

3 reps

90%

Deadlift (Barbell)

3 reps

90%

Day 4

Pull-Up (Weighted)

Overhead Press (Barbell)

5 reps

75%

Deadlift (Barbell)

5 reps

75%

Day 4

Pull-Up (Weighted)

Overhead Press (Barbell)

3 reps

85%

Deadlift (Barbell)

3 reps

85%

Day 4

Pull-Up (Weighted)

Overhead Press (Barbell)

1 reps

95%

Deadlift (Barbell)

1 reps

95%

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

70%

Squat (Barbell)

5 Sets

5 Reps

70%

Day 2

Pull-Up (Weighted)

3 Sets

Overhead Press (Barbell)

5 Sets

5 Reps

70%

Deadlift (Barbell)

5 Sets

5 Reps

70%

Day 3

Bench Press (Barbell)

5 Sets

5 Reps

70%

Squat (Barbell)

5 Sets

5 Reps

70%

Day 4

Pull-Up (Weighted)

3 Sets

Overhead Press (Barbell)

5 Sets

5 Reps

70%

Deadlift (Barbell)

5 Sets

5 Reps

70%