Crusader

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. 

default

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

0 reviews for Crusader