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strength hypertrophy rucking ability

by Jayden S.

Program Description

Unleash your potential with the Strength Hypertrophy Rucking Ability program! Over four weeks, you'll engage in a dynamic blend of powerbuilding and athletic training, designed for intermediate lifters ready to elevate their strength and endurance. With four 70-minute sessions each week, you’ll harness the power of rucking to enhance your overall fitness while building muscle and stamina. All you need is your garage gym and the determination to push your limits!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 11, 2025 01:14
  • Last Edited
    Sep 11, 2025 01:23
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.2%
Quadriceps
11.7%
Hamstrings
11.2%
Chest
11.2%
Triceps
10.9%
Front Delts
10%
Middle Delts
6.8%
Lower Back
5.6%
Lats
4.8%
Adductors
4.6%
Upper Back
4.4%
Abs
4.4%
Biceps
1.7%
Rear Delts
0.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
+5 lbs
2
Deadlift (Barbell)
3
4-8 reps
+5 lbs
3
Bench Press (Wide Grip)
3
4-8 reps
+5 lbs
4
Overhead Press (Barbell)
2
4-8 reps
+5 lbs
5
Pull-Up (Weighted)
2
4-8 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
4-8 reps
+5 lbs
2
Sumo Deadlift (Barbell)
3
4-8 reps
+5 lbs
3
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
4
Seated Overhead Press (Barbell)
2
4-8 reps
+5 lbs
5
Chin-Up (Weighted)
2
4-8 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
6-10 reps
+5 lbs
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
+5 lbs
5
Dip (Weighted)
2
6-10 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Smith Machine)
3
6-10 reps
+5 lbs
2
Good Morning
3
6-10 reps
+5 lbs
3
Incline Bench Press (Smith Machine)
3
6-10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
2
6-10 reps
+5 lbs
5
Seated Row (Cable)
2
6-10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
+5 lbs
2
Deadlift (Barbell)
3
4-8 reps
+5 lbs
3
Bench Press (Wide Grip)
3
4-8 reps
+5 lbs
4
Overhead Press (Barbell)
2
4-8 reps
+5 lbs
5
Pull-Up (Weighted)
2
4-8 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
4-8 reps
+5 lbs
2
Sumo Deadlift (Barbell)
3
4-8 reps
+5 lbs
3
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
4
Seated Overhead Press (Barbell)
2
4-8 reps
+5 lbs
5
Chin-Up (Weighted)
2
4-8 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
6-10 reps
+5 lbs
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
+5 lbs
5
Dip (Weighted)
2
6-10 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Smith Machine)
3
6-10 reps
+5 lbs
2
Good Morning
3
6-10 reps
+5 lbs
3
Incline Bench Press (Smith Machine)
3
6-10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
2
6-10 reps
+5 lbs
5
Seated Row (Cable)
2
6-10 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
+5 lbs
2
Deadlift (Barbell)
3
4-8 reps
+5 lbs
3
Bench Press (Wide Grip)
3
4-8 reps
+5 lbs
4
Overhead Press (Barbell)
2
4-8 reps
+5 lbs
5
Pull-Up (Weighted)
2
4-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
3
4-8 reps
+5 lbs
2
Sumo Deadlift (Barbell)
3
4-8 reps
+5 lbs
3
Bench Press (Close Grip)
3
4-8 reps
+5 lbs
4
Seated Overhead Press (Barbell)
2
4-8 reps
+5 lbs
5
Chin-Up (Weighted)
2
4-8 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-10 reps
+5 lbs
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
6-10 reps
+5 lbs
4
Seated Overhead Press (Dumbbell)
2
6-10 reps
+5 lbs
5
Dip (Weighted)
2
6-10 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Smith Machine)
3
6-10 reps
+5 lbs
2
Good Morning
3
6-10 reps
+5 lbs
3
Incline Bench Press (Smith Machine)
3
6-10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
2
6-10 reps
+5 lbs
5
Seated Row (Cable)
2
6-10 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ruck
1
45 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-8 Reps
+5 lbs
2
Deadlift (Barbell)
3 Sets
4-8 Reps
+5 lbs
3
Bench Press (Wide Grip)
3 Sets
4-8 Reps
+5 lbs
4
Overhead Press (Barbell)
2 Sets
4-8 Reps
+5 lbs
5
Pull-Up (Weighted)
2 Sets
4-8 Reps
+5 lbs
Day 2
1
Squat (Barbell)
3 Sets
4-8 Reps
+5 lbs
2
Deadlift (Barbell)
3 Sets
4-8 Reps
+5 lbs
3
Bench Press (Wide Grip)
3 Sets
4-8 Reps
+5 lbs
4
Overhead Press (Barbell)
2 Sets
4-8 Reps
+5 lbs
5
Pull-Up (Weighted)
2 Sets
4-8 Reps
+5 lbs
Day 3
1
Squat (Barbell)
3 Sets
4-8 Reps
+5 lbs
2
Deadlift (Barbell)
3 Sets
4-8 Reps
+5 lbs
3
Bench Press (Wide Grip)
3 Sets
4-8 Reps
+5 lbs
4
Overhead Press (Barbell)
2 Sets
4-8 Reps
+5 lbs
5
Pull-Up (Weighted)
2 Sets
4-8 Reps
+5 lbs
Day 4
1
Ruck
1 Set
45 mins
@6