Zulu/HT

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.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Deadlift (Barbell)

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Bench Press (Close Grip)

Bicep Curl (Barbell)

Abs Crunch (Weighted)

Overhead Press (Barbell)

Squat (Barbell)

Pull-Up (Weighted)

Behind-the-Neck Push Press

Lying Leg Curl

Skull Crusher

Side Bend (Dumbbell)

Leg Press

Leg Extension

French Press

Legs Up Bench Press (Barbell)

Pendlay Row

Face Pull

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