Crag Crusader M-W-F Split

The goal with this program is to get you stronger and either give you a slight body recomposition(Lose fat and gain muscle) over the course of the 12 week cycle. (This will include minimal changes to nutrition)

OR

You can treat it as a tool to gain strength/muscle and lose fat at a more accelerated rate. (Higher nutrition buy in, but this can be adjusted in many different ways to meet you where you stand so you don't shock your body by inadvertently feeling like you are crash dieting)

Non-Climbing day sessions end with a 10-20 min incline treadmill walk. Easy way to burn lots of extra calories

Terminology you need to know.

Linear Periodization: Weight that progresses predictably and statically. No rep ranges, just fixed numbers where if you succeed, you should expect to add weight next session.

Dynamic Double Progression AKA "DDP": Each set has a rep range and works independently of one another. 
What does this mean?
If you hit your rep range goal for sets 1 and 2, but not set 3, next session only sets 1 and 2 will see a weight increase, set 3 will remain the same until you hit your goal at that weight on that set.
Next session could be a set 1 "fail" but sets 2 and 3 rep goal "success"
That means that only sets 2 and 3 would see a weight increase the following session.
 
Should I be tracking my calories/macros?
This is up to you.
As a rule of thumb, if you would like to, I would suggest getting halfway through the program before you make a concentrated effort to reduce calories. The reason being is that we want to get a habit of consistency established in your training before we start adding more variables to the whole equation.

You will also likely feel more fatigued and drained during training sessions if calories are low, so rather than start off on a bad foot, we want to build some momentum and if we do indeed choose to reduce calories halfway through, you have a baseline of how you probably should feel during your sessions.
Just keep in mind you are going to feel less strong and less energized when your body is not receiving the amounts of fuel it is typically used to.

So what can you do in the meantime?

Aim for .7G of protein per lb of bodyweight. This is going to be a range of 105-150G of protein daily for men weighing anywhere from 150-215lbs

If you're not ready to track this quite yet, just make sure every meal has either cleaner meats or eggs and you'll be in the ballpark. (Breakfast is protein shake territory)

I suggest getting a protein powder and doing daily shakes post workout. Snack on things like greek yogurt or beef jerky. Try to get your protein from leaner cuts of meats. Chicken and fish are king. If doing beef aim for an 85/15 or 93/7. 
80/20(protein to fat ratio) is honestly no good and should be avoided but if its all you have got it is better than nothing.

Eating adequate amounts of protein will help you maximize what you can get from your time training in the gym.

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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

Front Squat (Barbell)

Overhead Press (Barbell)

Chest Supported Row (Dumbbell)

Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Hammer Curl

Leg Raise (Captain's Chair)

Full Body (UpperBody Emphasis)

Bench Press (Paused)

Pull-Up (Neutral Grip, Bodyweight)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Tricep Dip (Bodyweight)

Decline Sit Up (Weighted)

Upper Body

Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Leg Press

Full Body (LowerBody Emphasis)

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