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Ruc ppl new

by Rushi S.

Program Description

Intermediate athlete

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 01:05
  • Last Edited
    Jul 07, 2025 05:27

Summary

Introducing the "Ruc ppl new" program, a comprehensive 3-week training plan designed for those ready to elevate their fitness game. With a commitment of just 7 days a week, you'll engage in a variety of workouts targeting legs, cardio, and core, ensuring balanced strength and endurance development. Each session is meticulously crafted to maximize your gains, featuring essential exercises like squats, deadlifts, and high-intensity cardio bursts. Get ready to challenge yourself and achieve your fitness goals with this dynamic and effective program!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Reverse Hyperextension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
4
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Seated Row (Cable)
3
12 reps
-
5
Lat Prayer
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Bayesian Curl
3
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Fly Low To High
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
6
Y Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Bicep Curl (Barbell)
1
1
1
1
6 reps
8 reps
12 reps
15 reps
-
-
-
-
3
Bayesian Curl
3
12 reps
-
4
Cable Fly Low To High
3
15 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
One Arm Lateral Raise (Cable)
2
15 reps
-
7
Around The World
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Reverse Hyperextension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
1
1
1
1
1
1
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
20 reps
-
-
-
-
-
-
-
2
Oblique Crunch
3
10 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
4
Sprint
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
1
1
1
1
1
1
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
20 reps
-
-
-
-
-
-
-
2
Oblique Crunch
3
10 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
4
Sprint
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
3
Hammer Curl
4
12 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
One Arm Lateral Raise (Cable)
2
15 reps
-
7
Around The World
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
4
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Seated Row (Cable)
3
12 reps
-
5
Lat Prayer
3
15 reps
-
6
Face Pull
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
T-Bar Row
3
8 reps
-
6
Lat Prayer
3
15 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
1
1
1
1
1
1
1
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
20 reps
-
-
-
-
-
-
-
2
Oblique Crunch
3
10 reps
-
3
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
4
Sprint
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Reverse Hyperextension
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
3
10 reps
-
4
Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
10 reps
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
T-Bar Row
3
8 reps
-
6
Lat Prayer
3
15 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
3
Hammer Curl
4
12 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lying Side Lateral Raise
2
12 reps
-
6
One Arm Lateral Raise (Cable)
2
15 reps
-
7
Around The World
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Preacher Curl (Barbell)
1
1
1
1
6 reps
8 reps
12 reps
15 reps
-
-
-
-
3
Hammer Curl
4
10 reps
-
4
Dip (Weighted)
3
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
6
Y Raise (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
3
10 reps
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Single Leg Press
3
10 reps
-
5
Leg Extension
3
12 reps
-
6
Calf Raise (Leg Press)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
-
-
-
-
2
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
5
T-Bar Row
3
8 reps
-
6
Lat Prayer
3
15 reps
-
7
Rear Delt Fly (Machine)
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
4
12 reps
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Lat Prayer
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Reverse Hyperextension
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
-
4
Leg Press
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
5
Leg Extension
3 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 3
1
Burpee (No Push Up)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
20 Reps
-
-
-
-
-
-
-
2
Oblique Crunch
3 Sets
10 Reps
-
3
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
4
Sprint
3 Sets
1 mins
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Hyperextension
3 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
28 Reps
21 Reps
14 Reps
-
-
-
4
Single Leg Press
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
3
Bayesian Curl
3 Sets
12 Reps
-
4
Cable Fly Low To High
3 Sets
15 Reps
-
5
Lying Side Lateral Raise
2 Sets
12 Reps
-
6
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
-
7
Around The World
3 Sets
15 Reps
-
Day 6
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
3
Hammer Curl
4 Sets
10 Reps
-
4
Dip (Weighted)
3 Sets
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
6
Y Raise (Dumbbell)
3 Sets
-
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
2 Sets
7 Reps
6 Reps
5 Reps
4 Reps
-
-
-
-
2
JM Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
5
T-Bar Row
3 Sets
8 Reps
-
6
Lat Prayer
3 Sets
15 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 7
1
Skull Crusher (Dumbbell)
4 Sets
12 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Lat Prayer
3 Sets
15 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-