Program Description
Arm focus
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 11, 2025 02:11
- Last EditedJun 18, 2025 08:33
Summary
Introducing the Ruc ppl program, a comprehensive 4-week training plan designed for those ready to elevate their fitness game. With six days of targeted workouts each week, you'll engage in a balanced mix of leg, push, and cardio sessions that challenge every muscle group. This program emphasizes compound movements like squats and bench presses, ensuring you build strength and endurance effectively. Get ready to push your limits and see real results as you commit to this structured and dynamic routine!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
2
8 reps
12 reps
15 reps
-
-
-
2
Hammer Curl
4
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Crossover
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Machine)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Bayesian Curl
3
21 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
T-Bar Row
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
2
8 reps
12 reps
15 reps
-
-
-
2
Hammer Curl
4
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Crossover
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
T-Bar Row
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
2
8 reps
12 reps
15 reps
-
-
-
2
Hammer Curl
4
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Crossover
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Single Leg Deadlift
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Leg Extension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
7
10 reps
-
2
Mountain Climber
1
1
1
100 reps
90 reps
80 reps
-
-
-
3
Box Jump
3
15 reps
-
4
Lateral Box Jump
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
7
10 reps
-
2
Mountain Climber
1
1
1
100 reps
90 reps
80 reps
-
-
-
3
Box Jump
3
15 reps
-
4
Lateral Box Jump
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
7
10 reps
-
2
Mountain Climber
1
1
1
100 reps
90 reps
80 reps
-
-
-
3
Box Jump
3
15 reps
-
4
Lateral Box Jump
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
7
10 reps
-
2
Mountain Climber
1
1
1
100 reps
90 reps
80 reps
-
-
-
3
Box Jump
3
15 reps
-
4
Lateral Box Jump
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Bayesian Curl
3
21 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
T-Bar Row
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
2
8 reps
12 reps
15 reps
-
-
-
2
Hammer Curl
4
12 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Cable Crossover
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Pendlay Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
21s (EZ Bar)
3
21 reps
-
2
Bayesian Curl
3
21 reps
-
3
Incline Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
2
Tricep Pushdown (Cable)
3
12 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
T-Bar Row
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Face Pull
4
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Preacher Curl (Barbell)1 Set
1 Set
2 Sets
8 Reps
12 Reps
15 Reps
-
-
-
2
Hammer Curl4 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 Crossover3 Sets
15 Reps
-
5
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
Day 2
1
Skull Crusher (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
2
Tricep Pushdown (Cable)3 Sets
12 Reps
-
3
Lat Pulldown1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
T-Bar Row3 Sets
12 Reps
-
5
Seated Row (Cable)3 Sets
12 Reps
-
6
Face Pull4 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Hyperextension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
28 Reps
21 Reps
14 Reps
-
-
-
4
Single Leg Press3 Sets
10 Reps
-
5
Lying Leg Curl3 Sets
12 Reps
-
Day 4
1
Burpee (No Push Up)7 Sets
10 Reps
-
2
Mountain Climber1 Set
1 Set
1 Set
100 Reps
90 Reps
80 Reps
-
-
-
3
Box Jump3 Sets
15 Reps
-
4
Lateral Box Jump3 Sets
15 Reps
-
Day 5
1
21s (EZ Bar)3 Sets
21 Reps
-
2
Bayesian Curl3 Sets
21 Reps
-
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Cable Fly Low To High3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
6
Lateral Raise (Cable)2 Sets
12 Reps
-
Day 6
1
JM Press1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
2
Overhead Tricep Extension (Cable)3 Sets
12 Reps
-
3
Pendlay Row1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Standing Pullover (Cable)3 Sets
15 Reps
-
5
Rear Delt Fly (Machine)1 Set
-