5 Day Split: Crusader mode

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 392
MONDAY PUSH:
-Barbell Bench Press (3 x 8-10, 4-6, 12-15)
-Low Cable Fly (3 x 6-8)
-Weighted Dips (2 x 5)
-SUPER SET Svend Press + Dumbbell Lateral Raises (2 x 10)
-Military Press CLUSTER
-Dumbbell Skull Crushers AMRAP

TUESDAY LEGS:
-Barbell Squat (3 x 8-10, 4-6, 12-15)
-Glute Bridge (3 x 6-8)
-3D Lunges (2 x 5 per side)
-SUPER SET Single-Leg Deadlift + Bridge Curl (2 x 10)
-Leg Press CLUSTER
-Pull-Through AMRAP
-Seated Calf Raises (2 x 25)

WEDNESDAY PULL:
-Weighted Pull-ups (3 x 8-10, 4-6, 12-15)
-Shotgun Row (3 x 6-8 per side)
-Seated Cable Row (2 x 5)
-SUPER SET Face-pull + Plate Raises (2 x 10)
-Cable W Raises CLUSTER
-Dumbbell Curl AMRAP

THURSDAY CORE:
-Landmine 180's (3 x 8-10, 4-6, 12-15)
-Hanging Leg Raises (3 x 6-8)
-Cable Chops (2 x 5 per side)
-SUPER SET Banded Punches + Oak Tree Step-outs (2 x 10)
-Rope Crunch CLUSTER
-Muay Thai Plank AMRAP

FRIDAY FULL BODY:
-Trap Bar Deadlift (3 x 8-10, 4-6, 12-15)
-Turkish Get-ups (3 x 6-8)
-Bow and Arrows (2 x 5 per side)
-SUPER SET Dumbbell Thruster + Kettlebell Swings (2 x 10)
-Sledgehammer Swings/Medicine Ball Slam CLUSTER
-Farmers Carry AMRAP
 
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