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Crusader

by Dallin G.

Program Description

Build size and strength through compounds and weighted calisthenics. 5 day upper lower + arm/misc split. Recommended days: Sunday: Lower 1, Monday: Upper 1, Tuesday: Rest, Wednesday: Lower 2, Thursday: Upper 2, Friday: Rest, Saturday: Arms. Feel free to add in any other weak points or random points on the arm day- even substitute the shrugs or planks. Add in ab and neck work wherever you would like. Use a double progression on all movements.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 27, 2024 08:53
  • Last Edited
    Jun 18, 2025 09:01

Summary

Unleash your inner warrior with the Crusader program, a comprehensive 12-week training plan designed for dedicated lifters. With five intense workouts per week, you'll tackle a variety of exercises, including weighted dips, sissy squats, and glute-ham raises, ensuring balanced development across all major muscle groups. This program is tailored for those with a garage gym setup, making it perfect for anyone ready to elevate their strength and conditioning. Get ready to forge your path to fitness excellence!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
Straight Leg Calf Raise
3
AMRAP
-
2
Romanian Deadlift (Barbell)
3
-
63%
3
Sissy Squat (Weighted)
3
12-15 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
Straight Leg Calf Raise
3
AMRAP
-
2
Romanian Deadlift (Barbell)
3
-
66%
3
Sissy Squat (Weighted)
3
12-15 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
Straight Leg Calf Raise
3
AMRAP
-
2
Romanian Deadlift (Barbell)
3
-
69%
3
Sissy Squat (Weighted)
3
12-15 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
Straight Leg Calf Raise
3
AMRAP
-
2
Romanian Deadlift (Barbell)
3
-
72%
3
Sissy Squat (Weighted)
3
12-15 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
Straight Leg Calf Raise
3
AMRAP
-
2
Romanian Deadlift (Barbell)
3
-
75%
3
Sissy Squat (Weighted)
3
12-15 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
Straight Leg Calf Raise
3
AMRAP
-
2
Romanian Deadlift (Barbell)
3
-
78%
3
Sissy Squat (Weighted)
3
12-15 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
Straight Leg Calf Raise
3
AMRAP
-
2
Romanian Deadlift (Barbell)
3
-
81%
3
Sissy Squat (Weighted)
3
12-15 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
1B
Straight Leg Calf Raise
3
AMRAP
-
2
Romanian Deadlift (Barbell)
1
85%
3
Sissy Squat (Weighted)
3
12-15 reps
-
4
Glute-Ham Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
6-10 reps
10-12 reps
-
-
-
2
Inverted Row
3
10-15 reps
-
3
Pullover (EZ Bar)
2
12-15 reps
-
4
Behind-the-Neck Push Press
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
6-10 reps
10-12 reps
-
-
-
2
Inverted Row
3
10-15 reps
-
3
Pullover (EZ Bar)
2
12-15 reps
-
4
Behind-the-Neck Push Press
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
6-10 reps
10-12 reps
-
-
-
2
Inverted Row
3
10-15 reps
-
3
Pullover (EZ Bar)
2
12-15 reps
-
4
Behind-the-Neck Push Press
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
6-10 reps
10-12 reps
-
-
-
2
Inverted Row
3
10-15 reps
-
3
Pullover (EZ Bar)
2
12-15 reps
-
4
Behind-the-Neck Push Press
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
6-10 reps
10-12 reps
-
-
-
2
Inverted Row
3
10-15 reps
-
3
Pullover (EZ Bar)
2
12-15 reps
-
4
Behind-the-Neck Push Press
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
6-10 reps
10-12 reps
-
-
-
2
Inverted Row
3
10-15 reps
-
3
Pullover (EZ Bar)
2
12-15 reps
-
4
Behind-the-Neck Push Press
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
6-10 reps
10-12 reps
-
-
-
2
Inverted Row
3
10-15 reps
-
3
Pullover (EZ Bar)
2
12-15 reps
-
4
Behind-the-Neck Push Press
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
4-6 reps
6-10 reps
10-12 reps
-
-
-
2
Inverted Row
3
10-15 reps
-
3
Pullover (EZ Bar)
2
12-15 reps
-
4
Behind-the-Neck Push Press
3
8-12 reps
-
5A
Bicep Curl (EZ Bar)
4
12-15 reps
-
5B
French Press
4
8-10 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
2
6-10 reps
12-15 reps
-
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
2
6-10 reps
12-15 reps
-
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
2
6-10 reps
12-15 reps
-
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
2
6-10 reps
12-15 reps
-
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
63%
2
Sissy Squat (Weighted)
3
12-15 reps
-
3A
Glute-Ham Raise
3
12-15 reps
-
3B
Straight Leg Calf Raise
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
66%
2
Sissy Squat (Weighted)
3
12-15 reps
-
3A
Glute-Ham Raise
3
12-15 reps
-
3B
Straight Leg Calf Raise
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
69%
2
Sissy Squat (Weighted)
3
12-15 reps
-
3A
Glute-Ham Raise
3
12-15 reps
-
3B
Straight Leg Calf Raise
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
72%
2
Sissy Squat (Weighted)
3
12-15 reps
-
3A
Glute-Ham Raise
3
12-15 reps
-
3B
Straight Leg Calf Raise
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
75%
2
Sissy Squat (Weighted)
3
12-15 reps
-
3A
Glute-Ham Raise
3
12-15 reps
-
3B
Straight Leg Calf Raise
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
78%
2
Sissy Squat (Weighted)
3
12-15 reps
-
3A
Glute-Ham Raise
3
12-15 reps
-
3B
Straight Leg Calf Raise
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
-
81%
2
Sissy Squat (Weighted)
3
12-15 reps
-
3A
Glute-Ham Raise
3
12-15 reps
-
3B
Straight Leg Calf Raise
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
85%
2
Sissy Squat (Weighted)
3
12-15 reps
-
3A
Glute-Ham Raise
3
12-15 reps
-
3B
Straight Leg Calf Raise
3
AMRAP
-
4
Walking Lunge (Dumbbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
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
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
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
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
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
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
4-6 reps
6-8 reps
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
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
3
-
63%
3
Kroc Row
2
10-15 reps
-
4
Ring Push Up
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
3
-
66%
3
Kroc Row
2
10-15 reps
-
4
Ring Push Up
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
3
-
69%
3
Kroc Row
2
10-15 reps
-
4
Ring Push Up
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
3
-
72%
3
Kroc Row
2
10-15 reps
-
4
Ring Push Up
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
3
-
75%
3
Kroc Row
2
10-15 reps
-
4
Ring Push Up
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
3
-
78%
3
Kroc Row
2
10-15 reps
-
4
Ring Push Up
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
3
-
81%
3
Kroc Row
2
10-15 reps
-
4
Ring Push Up
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-6 reps
6-8 reps
8-10 reps
-
-
-
2
Bench Press (Barbell)
1
85%
3
Kroc Row
2
10-15 reps
-
4
Ring Push Up
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6A
Bicep Curl (Dumbbell)
4
12-15 reps
-
6B
Skull Crusher (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Ring Tricep Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Ring Tricep Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Ring Tricep Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Ring Tricep Extension
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Ring Tricep Extension
3
12-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Ring Tricep Extension
3
12-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Ring Tricep Extension
3
12-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Ring Tricep Extension
3
12-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Ring Tricep Extension
3
12-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Ring Tricep Extension
3
12-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Ring Tricep Extension
3
12-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Power Shrug
3
AMRAP
-
2
Ring Rear Delt Flies
3
AMRAP
-
3
Plank (Weighted)
2
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
-
4B
Ring Tricep Extension
3
12-15 reps
-
5A
Incline Curl (Dumbbell)
3
8-12 reps
-
5B
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Glute-Ham Raise
3 Sets
12-15 Reps
-
1B
Straight Leg Calf Raise
3 Sets
AMRAP
-
2
Sissy Squat (Weighted)
3 Sets
12-15 Reps
-
3
Split Squat (Barbell)
2 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
Day 2
1
Dip (Weighted)
3 Sets
8-12 Reps
-
2
Inverted Row
3 Sets
10-15 Reps
-
3
Behind-the-Neck Push Press
3 Sets
8-12 Reps
-
4
Pullover (EZ Bar)
2 Sets
12-15 Reps
-
5A
Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
-
5B
French Press
4 Sets
8-10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1A
Glute-Ham Raise
3 Sets
12-15 Reps
-
1B
Straight Leg Calf Raise
3 Sets
AMRAP
-
2
Sissy Squat (Weighted)
3 Sets
12-15 Reps
-
3
High Bar Squat (Barbell)
2 Sets
2 Sets
6-10 Reps
12-15 Reps
-
-
4
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
-
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
-
-
-
3
Kroc Row
2 Sets
10-15 Reps
-
4
Ring Push Up
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
6A
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
-
6B
Skull Crusher (Dumbbell)
4 Sets
8-12 Reps
-
Day 5
1
Trap Bar Power Shrug
3 Sets
AMRAP
-
2
Ring Rear Delt Flies
3 Sets
AMRAP
-
3
Plank (Weighted)
2 Sets
1-1.5 mins
-
4A
Reverse Bicep Curl (EZ Bar)
4 Sets
12-15 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
-
5A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5B
Ring Tricep Extension
3 Sets
12-15 Reps
-