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Powerhouse Crusader

by Tom F.
12 athletes joined

Program Description

This program is to be taken to complete failure full Blood & Guts style!!! (To full technical failure) This program is also designed around adding weight to compounds (Bench, Squat, rdl, Pull up) and reps to isolations (Incline curl, overhead extension, Lateral raises) Technical failure - This program was also kept in mind to train with pristine form so I suggest lowering your normal working weight by 15-25% Due to the nature of slow eccentrics, pauses and toe curling intensity. Anyway have fun and make sick gains fellas - Tom out :)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 12:42
  • Last Edited
    Nov 17, 2024 10:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
Seated Military Press (Barbell)
2
8-12 reps
-
4
Squat (Barbell)
2
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
Seated Military Press (Barbell)
2
8-12 reps
-
4
Squat (Barbell)
2
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
Seated Military Press (Barbell)
2
8-12 reps
-
4
Squat (Barbell)
2
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
Seated Military Press (Barbell)
2
8-12 reps
-
4
Squat (Barbell)
2
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
Seated Military Press (Barbell)
2
8-12 reps
-
4
Squat (Barbell)
2
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
-
2
Barbell Row
2
8-12 reps
-
3
Seated Military Press (Barbell)
2
8-12 reps
-
4
Squat (Barbell)
2
10-15 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
Overhead Extension (EZ Bar)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5A
Dip (Weighted)
3
5-10 reps
-
5B
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5A
Dip (Weighted)
3
5-10 reps
-
5B
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5A
Dip (Weighted)
3
5-10 reps
-
5B
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5A
Dip (Weighted)
3
5-10 reps
-
5B
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5A
Dip (Weighted)
3
5-10 reps
-
5B
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
-
2
Pull-Up (Weighted)
2
5-10 reps
-
3
Lateral Raise (Dumbbell)
2
12-20 reps
-
4
Romanian Deadlift (Barbell)
2
5-10 reps
-
5A
Dip (Weighted)
3
5-10 reps
-
5B
Incline Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
1 reps
-
Week 1
1 / 6 Weeks
Day 2
1
100m Sprint
5 Sets
1 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
-
2
Pull-Up (Weighted)
2 Sets
5-10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
-
4
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
-
5A
Dip (Weighted)
3 Sets
5-10 Reps
-
5B
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
100m Sprint
5 Sets
1 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
5-10 Reps
-
2
Barbell Row
2 Sets
8-12 Reps
-
3
Seated Military Press (Barbell)
2 Sets
8-12 Reps
-
4
Squat (Barbell)
2 Sets
10-15 Reps
-
5A
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
-
5B
Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
-