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!

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. 

Crusader

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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

Sissy Squat (Weighted)

Split Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Day 1

Dip (Weighted)

Inverted Row

Behind-the-Neck Push Press

Pullover (EZ Bar)

Lateral Raise (Dumbbell)

Upper 1

High Bar Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Day 2

Pull-Up (Weighted)

Bench Press (Barbell)

Kroc Row

Ring Push Up

Upper 2

Trap Bar Power Shrug

Ring Rear Delt Flies

Plank (Weighted)

Arms + Misc

Glute-Ham Raise

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