12 Week Crusader Mode

Three week meso cycles for nine weeks increasing reps from week to week. Then accessory work drops off while volume and weight go up further for compounds. Last week is a small deload with SBD day for skill maintenance before comp day or gym PRs with squat and deadlift being separate days.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Tempo Bench Press

Rolling Tricep Extension (Dumbbell)

Deadlift + Tempo Bench 

Squat (Low Bar)

Tempo Squat (Barbell)

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Hammer Curl

Squat + Larsen Press

Deadlift (Paused)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Deadlift + CG Bench 

Bench Press (Barbell)

Squat (Paused)

Long Pause Bench Press

Pause Bench + Squat

Bicep Curl (Barbell)

Pause Squat + Bench

Tempo Bench + Deadlift

Chest Supported Row (Machine)

Pull-Up (Bodyweight)

Face Pull

Lateral Raise (Dumbbell)

Single Arm Rear Delt Fly (Cable)

Lateral Raise (Machine)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Back + Shoulders 

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