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BoostcampPNG

Crusader Method

by AmuroRay13

Program Description

May thy manly bodily armor slayith thy enemies and swoon thy wife.

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
    Oct 30, 2025 12:03
  • Last Edited
    Oct 30, 2025 04:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
11.4%
Chest
10%
Abs
9.1%
Glutes
9.1%
Lats
8.1%
Forearms
7.3%
Upper Back
6.9%
Quadriceps
6.7%
Lower Back
5.2%
Biceps
4.8%
Middle Delts
4.1%
Hamstrings
2.5%
Calves
0.8%
Other
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 9-10
3
Sandbag To Chest
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Forward Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
7
Ring Row
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 9-10
3
Sandbag To Chest
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Forward Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
7
Ring Row
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 9-10
3
Sandbag To Chest
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Forward Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
7
Ring Row
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 9-10
3
Sandbag To Chest
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Forward Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
7
Ring Row
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 9-10
3
Sandbag To Chest
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Forward Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
7
Ring Row
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 9-10
3
Sandbag To Chest
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Forward Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
7
Ring Row
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 9-10
3
Sandbag To Chest
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Forward Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
7
Ring Row
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 9-10
3
Sandbag To Chest
10
1 mins
RPE 9-10
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Forward Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 7-8
7
Ring Row
3
AMRAP
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
10
10+ reps
-
2
Walk
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
10
10+ reps
-
2
Walk
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
10
10+ reps
-
2
Walk
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
10
10+ reps
-
2
Walk
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
10
10+ reps
-
2
Walk
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
10
10+ reps
-
2
Walk
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
10
10+ reps
-
2
Walk
1
15-45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
10
10+ reps
-
2
Walk
1
15-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
10
5+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
10
5+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
10
5+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
10
5+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
10
5+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
10
5+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
10
5+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
10
5+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
10
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
10
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
10
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
10
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
10
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
10
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
10
10+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work (Each Side Per 1 Set)
10
10+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 7-8
3
Sandbag Box Squat
10
1 mins
RPE 7-8
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Lateral Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Dumbbell Bench Pullover
4
10-12 reps
RPE 7-8
7
Pike Push Up
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 7-8
3
Sandbag Box Squat
10
1 mins
RPE 7-8
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Lateral Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Dumbbell Bench Pullover
4
10-12 reps
RPE 7-8
7
Pike Push Up
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 7-8
3
Sandbag Box Squat
10
1 mins
RPE 7-8
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Lateral Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Dumbbell Bench Pullover
4
10-12 reps
RPE 7-8
7
Pike Push Up
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 7-8
3
Sandbag Box Squat
10
1 mins
RPE 7-8
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Lateral Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Dumbbell Bench Pullover
4
10-12 reps
RPE 7-8
7
Pike Push Up
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 7-8
3
Sandbag Box Squat
10
1 mins
RPE 7-8
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Lateral Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Dumbbell Bench Pullover
4
10-12 reps
RPE 7-8
7
Pike Push Up
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 7-8
3
Sandbag Box Squat
10
1 mins
RPE 7-8
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Lateral Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Dumbbell Bench Pullover
4
10-12 reps
RPE 7-8
7
Pike Push Up
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 7-8
3
Sandbag Box Squat
10
1 mins
RPE 7-8
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Lateral Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Dumbbell Bench Pullover
4
10-12 reps
RPE 7-8
7
Pike Push Up
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
6-12 reps
3-6 reps
RPE 9
RPE 8
2
Sandbag Bent-Over Row
10
1 mins
RPE 7-8
3
Sandbag Box Squat
10
1 mins
RPE 7-8
4A
Hanging Leg Raise
8
4-8 reps
-
4B
Lateral Jump
8
2 reps
-
5
2ct Club Swings
3
8-15 reps
RPE 7-8
6
Dumbbell Bench Pullover
4
10-12 reps
RPE 7-8
7
Pike Push Up
3
AMRAP
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
5+ reps
-
2
Back Extension
10
5+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
5+ reps
-
2
Back Extension
10
5+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
5+ reps
-
2
Back Extension
10
5+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
5+ reps
-
2
Back Extension
10
5+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
5+ reps
-
2
Back Extension
10
5+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
5+ reps
-
2
Back Extension
10
5+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
5+ reps
-
2
Back Extension
10
5+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
10
5+ reps
-
2
Back Extension
10
5+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
10
20+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
10
20+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
10
20+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
10
20+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
10
20+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
10
20+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
10
20+ reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
10
20+ reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
6-12 Reps
3-6 Reps
@9
@8
2
Sandbag Bent-Over Row
10 Sets
1 mins
@9-10
3
Sandbag To Chest
10 Sets
1 mins
@9-10
4A
Hanging Leg Raise
8 Sets
4-8 Reps
-
4B
Forward Jump
8 Sets
2 Reps
-
5
2ct Club Swings
3 Sets
8-15 Reps
@7-8
6
Reverse Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@7-8
7
Ring Row
3 Sets
AMRAP
@8-10
Day 2
1
Ring Push Up
10 Sets
10+ Reps
-
2
Walk
1 Set
15-45 mins
-
Day 3
1
Pike Push Up
10 Sets
5+ Reps
-
Day 4
1
Neck Work (Each Side Per 1 Set)
10 Sets
10+ Reps
-
Day 6
1
Pull-Up (Bodyweight)
10 Sets
5+ Reps
-
2
Back Extension
10 Sets
5+ Reps
-
Day 7
1
Wrist Curls
10 Sets
20+ Reps
-
Day 5
1
Larsen Press (Barbell)
1 Set
2 Sets
6-12 Reps
3-6 Reps
@9
@8
2
Sandbag Bent-Over Row
10 Sets
1 mins
@7-8
3
Sandbag Box Squat
10 Sets
1 mins
@7-8
4A
Hanging Leg Raise
8 Sets
4-8 Reps
-
4B
Lateral Jump
8 Sets
2 Reps
-
5
2ct Club Swings
3 Sets
8-15 Reps
@7-8
6
Dumbbell Bench Pullover
4 Sets
10-12 Reps
@7-8
7
Pike Push Up
3 Sets
AMRAP
@8-10