Program Description
Veće rame veće ruke
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 10, 2024 01:44
- Last EditedJun 18, 2025 12:17
Summary
Embark on a transformative 12-week journey with the Ruke Rame program, designed for those ready to elevate their strength and physique. Committing to four days a week, you'll engage in a variety of targeted supersets that challenge your muscles and maximize growth. This program incorporates a mix of isolation and compound movements, ensuring a well-rounded approach to building strength and definition. With a focus on proper form and progressive overload, you'll see noticeable improvements in your strength and muscle tone. Get ready to push your limits and redefine your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
One Arm Lateral Raise (Cable)3 Sets
8-10 Reps
-
1B
Spider Curl3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)2 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
4
Chest Fly (Cable)3 Sets
8-12 Reps
-
5
Hammer Curl3 Sets
6-10 Reps
-
Day 2
1
Pull-Up (Weighted)4 Sets
5-8 Reps
-
2
Lat Pulldown (Single Arm)3 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)3 Sets
6-10 Reps
-
4
Reverse Abs Crunch (Bodyweight)3 Sets
8-15 Reps
-
5A
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5B
Barbell Row3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3A
Reverse Nordic Curl3 Sets
5-8 Reps
-
3B
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
4A
Slider Leg Curl3 Sets
5-8 Reps
-
4B
Wrist Curls2 Sets
8-12 Reps
-
Day 4
1
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2
Pull-Up (Bodyweight)3 Sets
5-8 Reps
-
3A
One Arm Lateral Raise (Cable)2 Sets
8-10 Reps
-
3B
Tricep Kickback2 Sets
8-12 Reps
-
4A
Alternating Dumbbell Curl3 Sets
8-12 Reps
-
4B
Rear Delt Row3 Sets
8-12 Reps
-