Tactical Barbell Zulu

Strength and Conditioning

6 weeks / 4 days per week

The Tactical Barbell "Zulu" program is a strength and conditioning template designed for tactical athletes like military, law enforcement, and first responders. It emphasizes building functional strength, endurance, and overall physical resilience. The core of the program revolves around a minimalist approach, focusing on a few key compound lifts: squat, bench press, and deadlift. There are 2 different workouts performed twice per week for a total of 4 workouts per week. In addition to the prescribed lifts, you should integrate conditioning work tailored to your specific needs, which may include running, rucking, and high-intensity interval training. This balanced approach aims to develop a well-rounded athlete capable of handling the physical demands of tactical professions.

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Week 1

Day 1

Press

Main
3 x 5 reps

Squat

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Day 2

Bench Press

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 3

Press

Main
3 x 5 reps

Squat

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Day 4

Bench Press

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Week 2

Day 1

Press

Main
3 x 5 reps

Squat

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Day 2

Bench Press

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 3

Press

Main
3 x 5 reps

Squat

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Day 4

Bench Press

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Week 3

Day 1

Press

Main
3 x 3 reps

Squat

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Day 2

Bench Press

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Day 3

Press

Main
3 x 3 reps

Squat

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Day 4

Bench Press

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Week 4

Day 1

Press

Main
3 x 5 reps

Squat

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Day 2

Bench Press

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 3

Press

Main
3 x 5 reps

Squat

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Day 4

Bench Press

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Week 5

Day 1

Press

Main
3 x 5 reps

Squat

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Day 2

Bench Press

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Day 3

Press

Main
3 x 5 reps

Squat

Main
3 x 5 reps

Pull-up (Weighted)

Main
3 x 5 reps

Day 4

Bench Press

Main
3 x 5 reps

Deadlift

Main
3 x 5 reps

Week 6

Day 1

Press

Main
3 x 3 reps

Squat

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Day 2

Bench Press

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

Day 3

Press

Main
3 x 3 reps

Squat

Main
3 x 3 reps

Pull-up (Weighted)

Main
3 x 3 reps

Day 4

Bench Press

Main
3 x 3 reps

Deadlift

Main
3 x 3 reps

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