5 Day Split: Crusader Mode

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    5 Day Split: Crusader Mode

    So this routine is a bit of a chimera of some of my previous routines. It's a 5 day split geared toward hypertrophy, features a push-pull-legs set up in the beginning of the week, a core exclusive day like my upper-lower routines, and finishes with a full body functional workout. Hypertrophy powerbuilding, functional compound movements, mixed sets, super sets, cluster sets, AMRAP, this ones got it all.

    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 Hand Release Push-ups + 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)
    -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 CLUSTER
    -Farmers Carry AMRAP

    #2
    ScorpionKing I'll spectate from the sideline. Kill it SK!

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      #3
      Toka don't wanna give it a shot at some point?

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        #4
        ScorpionKing Some of the exercises sound foreign to me. I'm down to learn and give them a shot. I'm 6/30 into my current challenges so it will be a while. But it's next on my list.

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          #5
          ScorpionKing Your workout-plan is incredible - keep us updated with your progress. Why dont't you join us at The Pushers, Squat Patrol or the Pull-ups-Challenge? Coold be (additional) fun for you.

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