The Crusade
General strength training with a big emphasis on Hypertrophy really good for intermediates that need to level up their training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | AMRAP | @8–9 |
| 2 | Hamstring Curl | 1 | 10–15 reps | @8 |
| 2 | 10–15 reps | @9 | ||
| 3 | Hack Squat | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @9.5 | ||
| 4 | Side Crunch (Cable) | 2 | 1 min | @9 |
| 5 | Leg Extension | 1 | 8–12 reps | @8 |
| 1 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 3 | AMRAP | @8–9 |
| 2 | Dumbbell Row | 1 | 8–12 reps | @8 |
| 2 | 8–12 reps | @9 | ||
| 3 | Seated Overhead Press (Dumbbell) | 1 | 6–10 reps | @8 |
| 2 | 6–10 reps | @9 | ||
| 4 | Pec Deck (Machine) | 1 | 12–15 reps | @8 |
| 2 | 12–15 reps | @9 | ||
| 5 | Single Arm Tricep Extension (Cable) | 2 | 15–20 reps | @8 |
| 6 | Lying Tricep Extension (Barbell) | 1 | 6–10 reps | @8 |
| 2 | 6–10 reps | @9 | ||
| 7 | Incline Curl (Dumbbell) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deficit Deadlift (Barbell) | 3 | AMRAP | @8–9 |
| 2 | Shrug (Barbell) | 1 | 4–6 reps | @8 |
| 2 | 4–6 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| 3 | Reverse Wrist Curl (Barbell) | 2 | 10–12 reps | @8 |
| 4 | Nordic Curl | 1 | 1 min | @8 |
| 5 | Hanging Leg Raise | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP | @8 |
| 2 | Bench Press (Dumbbell) | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @9.5 | ||
| 3 | Lateral Raise (Dumbbell) | 1 | 12–15 reps | @8 |
| 3 | 12–15 reps | @9 | ||
| 4 | Seated Military Press (Smith Machine) | 3 | AMRAP | @8–9 |
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 8–12 reps | @8–9 |
| 6 | Preacher Curl (Dumbbell) | 1 | 6–10 reps | @8 |
| 2 | 6–10 reps | @9 | ||
| 7 | Reverse Pec Deck | 2 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 3 | AMRAP | @8–9 |
| 2 | Stiff Leg Deadlift | 1 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps | @8–9 |
| 4 | Seated Calf Raise | 3 | 12–15 reps | @8 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Crusade is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full 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 70 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.
The Crusade 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Crusade 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
