Makulu
Turn into a mighty Zulu warrior! This full-body program will turn you into an unstoppable warrior with just 3 days a week.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 4–8 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps | @8 |
| 3 | Overhead Press (Barbell) | 3 | 3 reps | @8 |
| 4 | Pull-Up (Bodyweight) | 3 | AMRAP | — |
| 5 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 6 | Pullover (Dumbbell) | 3 | 10–15 reps | @8 |
| 7 | Tricep Pushdown (Cable) | 4 | 10–15 reps | @9 |
| 8 | Alternating Dumbbell Curl | 4 | 5–8 reps | @9 |
| 9 | Calf Raise (Leg Press) | 3 | 10–15 reps | @10 |
| 10 | Shrug (Trap Bar) | 3 | 6–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deficit Deadlift (Barbell) | 3 | 3–6 reps | @8 |
| 2 | Incline Bench Press (Barbell) | 3 | 5–8 reps | @8 |
| 3 | Front Squat (Barbell) | 3 | 8–12 reps | @8 |
| 4 | Behind-the-Neck Press (Barbell) | 3 | 10–15 reps | @8 |
| 5 | Bent Over Row (Barbell) | 3 | 8–12 reps | @9 |
| 6 | Tricep Extension (Dumbbell) | 4 | 8–12 reps | @9 |
| 7 | Pull-Up (Assisted) | 3 | 8–12 reps | @9 |
| 8 | Bicep Curl (Barbell) | 4 | 6–10 reps | @9 |
| 9 | Calf Raise (Leg Press) | 3 | 10–15 reps | @10 |
| 10 | Reverse Wrist Curl (Barbell) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3 reps | @8 |
| 2 | Pull-Up (Bodyweight) | 3 | AMRAP | — |
| 3 | Overhead Press (Barbell) | 3 | 8–12 reps | @9 |
| 4 | Single Arm Row (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Walking Lunge (Dumbbell) | 3 | 10 reps | @8 |
| 6 | Skull Crusher (Barbell) | 4 | 6–10 reps | @8 |
| 7 | Good Morning | 3 | 8–12 reps | @8 |
| 8 | Hammer Curl (Dumbbell) | 4 | 6–10 reps | @9 |
| 9 | Calf Raise (Leg Press) | 3 | 10–15 reps | @10 |
| 10 | Wrist Curls | 3 | 8–12 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Makulu is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Makulu is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Makulu is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
