Crusader
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Glute-Ham Raise | 3 | 12–15 reps |
| 1B | Straight Leg Calf Raise | 3 | AMRAP |
| 2 | Sissy Squat (Weighted) | 3 | 12–15 reps |
| 3 | Split Squat (Barbell) | 2 | 8–12 reps |
| 4 | Romanian Deadlift (Barbell) | 2 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 8–12 reps |
| 2 | Inverted Row | 3 | 10–15 reps |
| 3 | Behind-the-Neck Push Press | 3 | 8–12 reps |
| 4 | Pullover (EZ Bar) | 2 | 12–15 reps |
| Superset | |||
| 5A | Bicep Curl (EZ Bar) | 4 | 12–15 reps |
| 5B | French Press | 4 | 8–10 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Glute-Ham Raise | 3 | 12–15 reps |
| 1B | Straight Leg Calf Raise | 3 | AMRAP |
| 2 | Sissy Squat (Weighted) | 3 | 12–15 reps |
| 3 | High Bar Squat (Barbell) | 2 | 6–10 reps |
| 2 | 12–15 reps | ||
| 4 | Walking Lunge (Dumbbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 4–6 reps |
| 1 | 6–8 reps | ||
| 1 | 8–10 reps | ||
| 2 | Bench Press (Barbell) | 1 | 4–6 reps |
| 1 | 6–8 reps | ||
| 1 | 8–10 reps | ||
| 3 | Kroc Row | 2 | 10–15 reps |
| 4 | Ring Push Up | 2 | 8–12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 15–20 reps |
| Superset | |||
| 6A | Bicep Curl (Dumbbell) | 4 | 12–15 reps |
| 6B | Skull Crusher (Dumbbell) | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Trap Bar Power Shrug | 3 | AMRAP |
| 2 | Ring Rear Delt Flies | 3 | AMRAP |
| 3 | Plank (Weighted) | 2 | 1–1.5 min |
| Superset | |||
| 4A | Reverse Bicep Curl (EZ Bar) | 4 | 12–15 reps |
| 4B | Overhead Tricep Extension (Dumbbell) | 4 | 10–15 reps |
| Superset | |||
| 5A | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 5B | Ring Tricep Extension | 3 | 12–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Crusader is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Crusader is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Crusader is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
