Ruc ppl
Ppl
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 1 | 8 reps |
| 1 | 12 reps | ||
| 2 | 15 reps | ||
| 2 | Hammer Curl | 4 | 12 reps |
| 3 | Bench Press (Dumbbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 4 | Cable Crossover | 3 | 15 reps |
| 5 | Seated Shoulder Press (Dumbbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Skull Crusher (Barbell) | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 2 | Tricep Pushdown (Cable) | 3 | 12 reps |
| 3 | Lat Pulldown | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 4 | T-Bar Row | 3 | 12 reps |
| 5 | Seated Row (Cable) | 3 | 12 reps |
| 6 | Face Pull | 4 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 2 | Hyperextension | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Walking Lunge (Dumbbell) | 1 | 28 reps |
| 1 | 21 reps | ||
| 1 | 14 reps | ||
| 4 | Single Leg Press | 3 | 10 reps |
| 5 | Lying Leg Curl | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Burpee (No Push Up) | 7 | 10 reps |
| 2 | Mountain Climber | 1 | 100 reps |
| 1 | 90 reps | ||
| 1 | 80 reps | ||
| 3 | Box Jump | 3 | 15 reps |
| 4 | Lateral Box Jump | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 21s (EZ Bar) | 3 | 21 reps |
| 2 | Bayesian Curl | 3 | 21 reps |
| 3 | Incline Bench Press (Dumbbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 4 | Cable Fly Low To High | 3 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 6 | Lateral Raise (Cable) | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | JM Press | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 2 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 3 | Pendlay Row | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 4 | Standing Pullover (Cable) | 3 | 15 reps |
| 5 | Rear Delt Fly (Machine) | 1 | 0 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ruc ppl is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Ruc ppl is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ruc ppl is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
