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Ruck/Run/Lift

by Firearms&Fitness
1 athletes joined

Program Description

**Ruck/Run/Lift** is a dynamic 9-week program designed to enhance your endurance, strength, and overall fitness. With 5 workouts scheduled each week, you'll alternate between rucking, running, and lifting to build a well-rounded physique. Whether you're pushing through a sprint, tackling a heavy ruck, or lifting hard in the gym, this program promises to challenge your limits and elevate your performance. Get ready to transform your fitness journey with a balanced approach that targets every muscle group and boosts your cardiovascular capacity! For optimal results and recovery you should follow a Ruck/Run/Lift/Rest schedule. Once you finish the 9 week program, wait a week before starting the program again.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 21, 2026 11:06
  • Last Edited
    Jan 22, 2026 01:32
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.6%
Quadriceps
10.6%
Other
9.7%
Triceps
9.7%
Upper Back
9.7%
Hamstrings
8.7%
Lats
7.7%
Glutes
6.8%
Middle Delts
5.8%
Chest
5.8%
Biceps
5.3%
Abs
3.4%
Lower Back
2.4%
Forearms
1.9%
Adductors
1%
Rear Delts
1%
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
100 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Upright Row (Dumbbell)
2
AMRAP
RPE 8
3
Hack Squat
2
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
5
Inverted Row
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
AMRAP
RPE 7-9
2
Seated Row (Cable)
2
AMRAP
RPE 7-9
3
Zercher Squat (Barbell)
2
5-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 9
2
Leg Curl
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
AMRAP
RPE 7-9
2
Seated Row (Cable)
2
AMRAP
RPE 7-9
3
Zercher Squat (Barbell)
2
5-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 9
2
Leg Curl
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
100 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Upright Row (Dumbbell)
2
AMRAP
RPE 8
3
Hack Squat
2
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
5
Inverted Row
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
AMRAP
RPE 7-9
2
Seated Row (Cable)
2
AMRAP
RPE 7-9
3
Zercher Squat (Barbell)
2
5-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 9
2
Leg Curl
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
100 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Upright Row (Dumbbell)
2
AMRAP
RPE 8
3
Hack Squat
2
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
5
Inverted Row
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 9
2
Leg Curl
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
100 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Upright Row (Dumbbell)
2
AMRAP
RPE 8
3
Hack Squat
2
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
5
Inverted Row
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
AMRAP
RPE 7-9
2
Seated Row (Cable)
2
AMRAP
RPE 7-9
3
Zercher Squat (Barbell)
2
5-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
6
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
100 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 9
2
Upright Row (Dumbbell)
2
AMRAP
RPE 8
3
Hack Squat
2
AMRAP
RPE 8
4
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
5
Inverted Row
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
AMRAP
RPE 7-9
2
Seated Row (Cable)
2
AMRAP
RPE 7-9
3
Zercher Squat (Barbell)
2
5-8 reps
RPE 9
4
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
5
Skull Crusher (Dumbbell)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
AMRAP
RPE 9
2
Leg Curl
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
AMRAP
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Week 1
1 / 9 Weeks
Day 2
1
Run
1 Set
1 Reps
@8
Day 3
1
Push Press (Barbell)
2 Sets
AMRAP
@7-9
2
Seated Row (Cable)
2 Sets
AMRAP
@7-9
3
Zercher Squat (Barbell)
2 Sets
5-8 Reps
@9
4
Incline Curl (Dumbbell)
2 Sets
AMRAP
@9
5
Skull Crusher (Dumbbell)
2 Sets
AMRAP
@9
Day 5
1
Sprint
6 Sets
1 Reps
@10
Day 1
1
Walk
1 Set
100 mins
@8
Day 4
1
Walk
1 Set
60 mins
@8