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BoostcampPNG

Crusadett Method

by AmuroRay13

Program Description

May thy womenly bodily armor slayith thy enemies and swoon thy husband.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 11:56
  • Last Edited
    Nov 11, 2025 12:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
20%
Upper Back
9.6%
Quadriceps
9.6%
Abs
7.7%
Stretching
7.2%
Abductors
7.2%
Lats
6.7%
Hamstrings
5.8%
Front Delts
4.7%
Triceps
4.3%
Middle Delts
2.9%
Biceps
2.9%
Rear Delts
2.7%
Chest
2.4%
Forearms
2.4%
Adductors
1.9%
Lower Back
1.3%
Other
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
5
10+ reps
-
2
Push Up
5
10+ reps
-
3
Clamshells (Band)
10
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
5
10+ reps
-
2
Push Up
5
10+ reps
-
3
Clamshells (Band)
10
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
5
10+ reps
-
2
Push Up
5
10+ reps
-
3
Clamshells (Band)
10
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
5
10+ reps
-
2
Push Up
5
10+ reps
-
3
Clamshells (Band)
10
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
5
10+ reps
-
2
Push Up
5
10+ reps
-
3
Clamshells (Band)
10
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
5
10+ reps
-
2
Push Up
5
10+ reps
-
3
Clamshells (Band)
10
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
5
10+ reps
-
2
Push Up
5
10+ reps
-
3
Clamshells (Band)
10
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
5
10+ reps
-
2
Push Up
5
10+ reps
-
3
Clamshells (Band)
10
15+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Hip Abductor (Machine)
5
1 mins
RPE 9-10
3
Hip Thrust (Barbell)
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Seated Row (Cable)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Hip Abductor (Machine)
5
1 mins
RPE 9-10
3
Hip Thrust (Barbell)
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Seated Row (Cable)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Hip Abductor (Machine)
5
1 mins
RPE 9-10
3
Hip Thrust (Barbell)
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Seated Row (Cable)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Hip Abductor (Machine)
5
1 mins
RPE 9-10
3
Hip Thrust (Barbell)
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Seated Row (Cable)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Hip Abductor (Machine)
5
1 mins
RPE 9-10
3
Hip Thrust (Barbell)
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Seated Row (Cable)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Hip Abductor (Machine)
5
1 mins
RPE 9-10
3
Hip Thrust (Barbell)
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Seated Row (Cable)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Hip Abductor (Machine)
5
1 mins
RPE 9-10
3
Hip Thrust (Barbell)
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Seated Row (Cable)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
-
2
Hip Abductor (Machine)
5
1 mins
RPE 9-10
3
Hip Thrust (Barbell)
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Seated Row (Cable)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Farmer's Walk (Weighted)
5
1 mins
-
3A
Forward Jump
10
4 reps
-
3B
Walking Lunge
10
6+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Farmer's Walk (Weighted)
5
1 mins
-
3A
Forward Jump
10
4 reps
-
3B
Walking Lunge
10
6+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Farmer's Walk (Weighted)
5
1 mins
-
3A
Forward Jump
10
4 reps
-
3B
Walking Lunge
10
6+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Farmer's Walk (Weighted)
5
1 mins
-
3A
Forward Jump
10
4 reps
-
3B
Walking Lunge
10
6+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Farmer's Walk (Weighted)
5
1 mins
-
3A
Forward Jump
10
4 reps
-
3B
Walking Lunge
10
6+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Farmer's Walk (Weighted)
5
1 mins
-
3A
Forward Jump
10
4 reps
-
3B
Walking Lunge
10
6+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Farmer's Walk (Weighted)
5
1 mins
-
3A
Forward Jump
10
4 reps
-
3B
Walking Lunge
10
6+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
15 mins
-
2
Farmer's Walk (Weighted)
5
1 mins
-
3A
Forward Jump
10
4 reps
-
3B
Walking Lunge
10
6+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
15+ reps
-
2
Glute Kickback
5
1 mins
-
3
Hip Abductor (Machine)
10
1 mins
-
4A
Pike Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
15+ reps
-
2
Glute Kickback
5
1 mins
-
3
Hip Abductor (Machine)
10
1 mins
-
4A
Pike Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
15+ reps
-
2
Glute Kickback
5
1 mins
-
3
Hip Abductor (Machine)
10
1 mins
-
4A
Pike Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
15+ reps
-
2
Glute Kickback
5
1 mins
-
3
Hip Abductor (Machine)
10
1 mins
-
4A
Pike Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
15+ reps
-
2
Glute Kickback
5
1 mins
-
3
Hip Abductor (Machine)
10
1 mins
-
4A
Pike Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
15+ reps
-
2
Glute Kickback
5
1 mins
-
3
Hip Abductor (Machine)
10
1 mins
-
4A
Pike Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
15+ reps
-
2
Glute Kickback
5
1 mins
-
3
Hip Abductor (Machine)
10
1 mins
-
4A
Pike Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
15+ reps
-
2
Glute Kickback
5
1 mins
-
3
Hip Abductor (Machine)
10
1 mins
-
4A
Pike Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Dead Bug
5 Sets
10+ Reps
-
2
Push Up
5 Sets
10+ Reps
-
3
Clamshells (Band)
10 Sets
15+ Reps
-
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
2
Hip Abductor (Machine)
5 Sets
1 mins
@9-10
3
Hip Thrust (Barbell)
10 Sets
1 mins
@9-10
4A
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
4B
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
Day 3
1
Walk
1 Set
15 mins
-
2
Farmer's Walk (Weighted)
5 Sets
1 mins
-
3A
Forward Jump
10 Sets
4 Reps
-
3B
Walking Lunge
10 Sets
6+ Reps
-
Day 4
1
Hamstring Curl
3 Sets
15+ Reps
-
2
Glute Kickback
5 Sets
1 mins
-
3
Hip Abductor (Machine)
10 Sets
1 mins
-
4A
Pike Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
4C
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-