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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
    Jun 02, 2025 01:13
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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
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
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 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
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 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
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 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
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
-
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 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
3
Hammer Curl
4 Sets
12 Reps
-
4
Dip (Weighted)
3 Sets
8 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 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 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
Lat Pulldown
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 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 6
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Bayesian Curl
3 Sets
12 Reps
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Cable Fly Low To High
3 Sets
15 Reps
-
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 7
1
Skull Crusher (Dumbbell)
4 Sets
12 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
3
Pendlay Row
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Lat Prayer
3 Sets
15 Reps
-
6
Face Pull
3 Sets
15 Reps
-