strength hypertrophy rucking ability

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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deadlift (Barbell)

Bench Press (Wide Grip)

Overhead Press (Barbell)

Pull-Up (Weighted)

Ruck

Sumo Squat

Sumo Deadlift (Barbell)

Bench Press (Close Grip)

Seated Overhead Press (Barbell)

Chin-Up (Weighted)

Goblet Squat

Romanian Deadlift (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Dip (Weighted)

Front Squat (Smith Machine)

Good Morning

Incline Bench Press (Smith Machine)

Lateral Raise (Dumbbell)

Seated Row (Cable)

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