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BoostcampPNG

Zulu/HT

by Mike K.

Program Description

Program aims for hypertrophy with tactical component. Pull-ups are done at an every workout. Weighted pull-ups 1rm max is calculated as body weight + additional plate done for 1rm, body weight pull-ups: max rep count. Every exercise is done in 3-5 sets, depending on how you feel. Block lasts for 3 weeks, after that add 5-10lbs to our maxes and 2-3 reps to pull-ups, repeat until done. It is recommended to combine it with 2-3 high intensity cardio sessions between workouts.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 23, 2025 02:09
  • Last Edited
    May 23, 2025 02:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
4
10 reps
65%
3
Pull-Up (Weighted)
4
5 reps
75%
4
Leg Press
3
12 reps
RPE 6-8
5
Leg Extension
3
12 reps
RPE 6-8
6
French Press
3
12 reps
RPE 6-8
7
Side Bend (Dumbbell)
3
12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Pull-Up (Weighted)
4
4 reps
80%
4
Leg Press
3
10 reps
RPE 7-8
5
Leg Extension
3
10 reps
RPE 7-8
6
French Press
3
10 reps
RPE 7-8
7
Side Bend (Dumbbell)
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
4
3 reps
85%
4
Leg Press
3
8 reps
RPE 8-9
5
Leg Extension
3
8 reps
RPE 8-9
6
French Press
3
8 reps
RPE 8-9
7
Side Bend (Dumbbell)
3
8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Deadlift (Barbell)
4
10 reps
65%
3
Pull-Up (Bodyweight)
4
65%
4
Bent Over Row (Barbell)
3
12 reps
RPE 6-8
5
Bench Press (Close Grip)
3
12 reps
RPE 6-8
6
Bicep Curl (Barbell)
3
12 reps
RPE 6-8
7
Abs Crunch (Weighted)
3
12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Deadlift (Barbell)
4
8 reps
70%
3
Pull-Up (Bodyweight)
4
70%
4
Bent Over Row (Barbell)
3
10 reps
RPE 7-8
5
Bench Press (Close Grip)
3
10 reps
RPE 7-8
6
Bicep Curl (Barbell)
3
10 reps
RPE 7-8
7
Abs Crunch (Weighted)
3
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Deadlift (Barbell)
4
6 reps
75%
3
Pull-Up (Bodyweight)
4
75%
4
Bent Over Row (Barbell)
3
8 reps
RPE 8-9
5
Bench Press (Close Grip)
3
8 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
7
Abs Crunch (Weighted)
3
8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Squat (Barbell)
4
10 reps
65%
3
Pull-Up (Weighted)
4
5 reps
75%
4
Behind-the-Neck Push Press
3
12 reps
RPE 6-8
5
Lying Leg Curl
3
12 reps
RPE 6-8
6
Skull Crusher
3
12 reps
RPE 6-8
7
Side Bend (Dumbbell)
3
12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Squat (Barbell)
4
8 reps
70%
3
Pull-Up (Weighted)
4
4 reps
80%
4
Behind-the-Neck Push Press
3
10 reps
RPE 7-8
5
Lying Leg Curl
3
10 reps
RPE 7-8
6
Skull Crusher
3
10 reps
RPE 7-8
7
Side Bend (Dumbbell)
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Squat (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
4
3 reps
85%
4
Behind-the-Neck Push Press
3
8 reps
RPE 8-9
5
Lying Leg Curl
3
8 reps
RPE 8-9
6
Skull Crusher
3
8 reps
RPE 8-9
7
Side Bend (Dumbbell)
3
8 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Legs Up Bench Press (Barbell)
4
10 reps
65%
3
Pull-Up (Bodyweight)
4
65%
4
Pendlay Row
3
12 reps
RPE 6-8
5
Bicep Curl (Barbell)
3
12 reps
RPE 6-8
6
Face Pull
3
12 reps
RPE 6-8
7
Abs Crunch (Weighted)
3
12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Legs Up Bench Press (Barbell)
4
8 reps
70%
3
Pull-Up (Bodyweight)
4
70%
4
Pendlay Row
3
10 reps
RPE 7-8
5
Bicep Curl (Barbell)
3
10 reps
RPE 7-8
6
Face Pull
3
10 reps
RPE 7-8
7
Abs Crunch (Weighted)
3
10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Legs Up Bench Press (Barbell)
4
6 reps
75%
3
Pull-Up (Bodyweight)
4
75%
4
Pendlay Row
3
8 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8 reps
RPE 8-9
6
Face Pull
3
8 reps
RPE 8-9
7
Abs Crunch (Weighted)
3
8 reps
RPE 8-9
Week 1
1 / 3 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Deadlift (Barbell)
4 Sets
10 Reps
65%
3
Pull-Up (Bodyweight)
4 Sets
65%
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@6-8
5
Bench Press (Close Grip)
3 Sets
12 Reps
@6-8
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@6-8
7
Abs Crunch (Weighted)
3 Sets
12 Reps
@6-8
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
75%
2
Squat (Barbell)
4 Sets
10 Reps
65%
3
Pull-Up (Weighted)
4 Sets
5 Reps
75%
4
Behind-the-Neck Push Press
3 Sets
12 Reps
@6-8
5
Lying Leg Curl
3 Sets
12 Reps
@6-8
6
Skull Crusher
3 Sets
12 Reps
@6-8
7
Side Bend (Dumbbell)
3 Sets
12 Reps
@6-8
Day 4
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Legs Up Bench Press (Barbell)
4 Sets
10 Reps
65%
3
Pull-Up (Bodyweight)
4 Sets
65%
4
Pendlay Row
3 Sets
12 Reps
@6-8
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@6-8
6
Face Pull
3 Sets
12 Reps
@6-8
7
Abs Crunch (Weighted)
3 Sets
12 Reps
@6-8
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Overhead Press (Barbell)
4 Sets
10 Reps
65%
3
Pull-Up (Weighted)
4 Sets
5 Reps
75%
4
Leg Press
3 Sets
12 Reps
@6-8
5
Leg Extension
3 Sets
12 Reps
@6-8
6
French Press
3 Sets
12 Reps
@6-8
7
Side Bend (Dumbbell)
3 Sets
12 Reps
@6-8