Tactical Barbell: ZULU/HT + K.Boges Pull Program

by Andrei Ciufu

1 athletes joined

Program Description

Inspired by K.Black and K.Boges. Get to work.

Program Overview

Level
Intermediate, Novice
Goal
Powerlifting, Athletics
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Feb 01, 2026 08:38
Last Edited
Feb 01, 2026 09:07

Muscle Engagement

Front

Back

MuscleSet

Lats

13%

Upper Back

13%

Front Delts

9%

Triceps

9%

Quadriceps

9%

Glutes

9%

Hamstrings

9%

Abs

6.8%

Biceps

6.5%

Middle Delts

4.5%

Chest

4.5%

Adductors

2.3%

Cardio

2.3%

Lower Back

2.3%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

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

Day 1

1

Overhead Press (Barbell)

4

5 reps

75%

2

Squat (Barbell)

4

10 reps

65%

3

Pull-Up (Bodyweight)

3

AMRAP

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 1

1

Overhead Press (Barbell)

4

4 reps

80%

2

Squat (Barbell)

4

8 reps

70%

3

Pull-Up (Bodyweight)

3

AMRAP

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 1

1

Overhead Press (Barbell)

4

3 reps

85%

2

Squat (Barbell)

4

6 reps

75%

3

Pull-Up (Bodyweight)

3

AMRAP

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 2

1

Deadlift (Barbell)

4

5 reps

75%

2

Bench Press (Barbell)

4

10 reps

65%

3

Pull-Up (Bodyweight)

10

50%

4

Cardio (LISS)

1

30-60 mins

-

Day 2

1

Deadlift (Barbell)

4

4 reps

80%

2

Bench Press (Barbell)

4

8 reps

70%

3

Pull-Up (Bodyweight)

10

50%

4

Cardio (LISS)

1

30-60 mins

-

Day 2

1

Deadlift (Barbell)

4

3 reps

85%

2

Bench Press (Barbell)

4

6 reps

75%

3

Pull-Up (Bodyweight)

10

50%

4

Cardio (LISS)

1

30-60 mins

-

Day 3

1

Squat (Barbell)

4

5 reps

75%

2

Overhead Press (Barbell)

4

10 reps

65%

3

Pull-Up (Bodyweight)

5

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 3

1

Squat (Barbell)

4

4 reps

80%

2

Overhead Press (Barbell)

4

8 reps

70%

3

Pull-Up (Bodyweight)

5

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 3

1

Squat (Barbell)

4

3 reps

85%

2

Overhead Press (Barbell)

4

6 reps

75%

3

Pull-Up (Bodyweight)

5

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 4

1

Bench Press (Barbell)

4

5 reps

75%

2

Deadlift (Barbell)

4

10 reps

65%

3

Pull-Up (Bodyweight)

5

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 4

1

Bench Press (Barbell)

4

4 reps

80%

2

Deadlift (Barbell)

4

8 reps

70%

3

Pull-Up (Bodyweight)

5

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 4

1

Bench Press (Barbell)

4

3 reps

85%

2

Deadlift (Barbell)

4

6 reps

75%

3

Pull-Up (Bodyweight)

5

RPE 9

4

Cardio (LISS)

1

30-60 mins

-

Day 1

1

Overhead Press (Barbell)

4 Sets

5 Reps

75%

2

Squat (Barbell)

4 Sets

10 Reps

65%

3

Pull-Up (Bodyweight)

3 Sets

AMRAP

@9

4

Cardio (LISS)

1 Set

30-60 mins

-

Day 2

1

Deadlift (Barbell)

4 Sets

5 Reps

75%

2

Bench Press (Barbell)

4 Sets

10 Reps

65%

3

Pull-Up (Bodyweight)

10 Sets

50%

4

Cardio (LISS)

1 Set

30-60 mins

-

Day 3

1

Squat (Barbell)

4 Sets

5 Reps

75%

2

Overhead Press (Barbell)

4 Sets

10 Reps

65%

3

Pull-Up (Bodyweight)

5 Sets

@9

4

Cardio (LISS)

1 Set

30-60 mins

-

Day 4

1

Bench Press (Barbell)

4 Sets

5 Reps

75%

2

Deadlift (Barbell)

4 Sets

10 Reps

65%

3

Pull-Up (Bodyweight)

5 Sets

@9

4

Cardio (LISS)

1 Set

30-60 mins

-