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Zulu/HT

by Tactical Dwarf
1 athletes joined
4.0
(1 rating)

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
    Nov 10, 2024 05:22
  • Last Edited
    Jun 18, 2025 12:22

Summary

Embark on a transformative 3-week journey with the Zulu/HT program, designed for those ready to elevate their strength and conditioning. Committing just four days a week, you'll engage in compound lifts like the Bench Press, Deadlift, and Squat, ensuring a comprehensive workout that targets major muscle groups while building functional strength. Each session is meticulously crafted to challenge your limits and enhance your performance, making it perfect for intermediate to advanced lifters. Get ready to push your boundaries and achieve your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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