Workout Routine

Zulu/HT

by NDavis

Tactical Barbel Green Protocol Zulu/HT; assistance/supplemental work just add 2-3 exercises for 3-5 sets each workout

Workouts

Week 1/Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% 1RM
5
100 sec

overhead press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

squat

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

pullup

3 sets

Week 1/Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% 1RM
5
100 sec

deadlift

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

pullup

3 sets

Week 1/Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% 1RM
5
100 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

overhead press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

pullup

3 sets

Week 1/Day 5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
100 sec
2
75% 1RM
5
100 sec
3
75% 1RM
5
100 sec
4
75% 1RM
5
100 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec
4
65% 1RM
10
100 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

pullup

3 sets

Week 2/Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
100 sec
2
80% 1RM
4
100 sec
3
80% 1RM
4
100 sec
4
80% 1RM
4
100 sec

overhead press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec
4
70% 1RM
8
100 sec

squat

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

pullup

3 sets

Week 2/Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
100 sec
2
80% 1RM
4
100 sec
3
80% 1RM
4
100 sec
4
80% 1RM
4
100 sec

deadlift

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec
4
70% 1RM
8
100 sec

bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

pullup

3 sets

Week 2/Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
100 sec
2
80% 1RM
4
100 sec
3
80% 1RM
4
100 sec
4
80% 1RM
4
100 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec
4
70% 1RM
8
100 sec

overhead press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

pullup

3 sets

Week 2/Day 5

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
4
100 sec
2
80% 1RM
4
100 sec
3
80% 1RM
4
100 sec
4
80% 1RM
4
100 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec
4
70% 1RM
8
100 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
100 sec
2
65% 1RM
10
100 sec
3
65% 1RM
10
100 sec

pullup

3 sets

Week 3/Day 1

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3 +
amrap
100 sec

overhead press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
75% 1RM
6
100 sec
4
75% 1RM
6
100 sec

squat

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

pullup

3 sets

Week 3/Day 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3 +
amrap
100 sec

deadlift

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
75% 1RM
6
100 sec
4
75% 1RM
6
100 sec

bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

pullup

3 sets

Week 3/Day 4

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3 +
amrap
100 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
75% 1RM
6
100 sec
4
75% 1RM
6
100 sec

overhead press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec

pullup

3 sets

Week 3/Day 5

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
3
100 sec
2
85% 1RM
3
100 sec
3
85% 1RM
3
100 sec
4
85% 1RM
3 +
amrap
100 sec

bench press

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
100 sec
2
75% 1RM
6
100 sec
3
75% 1RM
6
100 sec
4
75% 1RM
6
100 sec

deadlift

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
8
100 sec
2
70% 1RM
8
100 sec
3
70% 1RM
8
100 sec
4
70% 1RM
8
100 sec

pullup

4 sets