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New Rucruc

by Rushi S.

Program Description

**New** is a dynamic 3-week program designed to challenge your strength and endurance across 18 intense workout sessions. Each week, you'll tackle a variety of exercises targeting major muscle groups, ensuring a balanced approach to building muscle and improving fitness. With a mix of compound lifts like the Deadlift and Squat, along with targeted movements for arms and core, this program is perfect for those ready to elevate their training. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 13, 2025 02:53
  • Last Edited
    Jul 14, 2025 03:00

Summary

Introducing **New Rucruc**, a dynamic 3-week program designed to elevate your strength and endurance through a rigorous 6-day weekly schedule. Each workout targets specific muscle groups with a blend of compound and isolation exercises, ensuring comprehensive development. You’ll master movements like the Deadlift, JM Press, and Bulgarian Split Squat, all while utilizing a full gym setup to maximize your gains. Get ready to push your limits and transform your physique with this focused, effective training regimen!
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4.8 Stars with 10, 000+ Ratings
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
Deadlift (Barbell)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
-
-
-
-
2
Hyperextension
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Calf Raise (Leg Press)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Bayesian Curl
3
12 reps
-
5
Dip (Weighted)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
6
Cable Fly Low To High
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lat Prayer
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Tricep Kickback
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lat Prayer
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
-
-
-
-
2
Hyperextension
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Calf Raise (Leg Press)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
6
10 reps
-
2
Oblique Crunch
3
8 reps
-
3
Mountain Climber
1
2
100 reps
80 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
6
10 reps
-
2
Oblique Crunch
3
8 reps
-
3
Mountain Climber
1
2
100 reps
80 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Tricep Kickback
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lat Prayer
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Bicep Curl (Dumbbell)
3
10 reps
-
3
Bench Press (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Bayesian Curl
3
12 reps
-
5
Dip (Weighted)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
6
Cable Fly Low To High
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Preacher Curl (Dumbbell)
3
10 reps
-
3
Incline Hammer Curl (Dumbbell)
2
10 reps
-
4
Hammer Curl
2
10 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Around The World
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Burpee (No Push Up)
6
10 reps
-
2
Oblique Crunch
3
8 reps
-
3
Mountain Climber
1
2
100 reps
80 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
6 reps
8 reps
10 reps
-
-
-
-
2
Hyperextension
3
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Single Leg Press
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Calf Raise (Leg Press)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Reverse Hyperextension
3
8 reps
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Leg Press
1
1
1
5 reps
8 reps
10 reps
-
-
-
5
Leg Extension
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Preacher Curl (Dumbbell)
3
10 reps
-
3
Incline Hammer Curl (Dumbbell)
2
10 reps
-
4
Hammer Curl
2
10 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Around The World
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Tricep Kickback
3
10 reps
-
3
Meadow Row
3
10 reps
-
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lat Prayer
3
15 reps
-
6
Face Pull
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
2
Tricep Pushdown (Cable)
3
10 reps
-
3
Lat Pulldown
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
4
Chest Supported Row (Machine)
2
12 reps
-
5
Lat Prayer
3
15 reps
-
6
Reverse Pec Deck
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
8 reps
12 reps
-
-
-
2
Reverse Hyperextension
3
8 reps
-
3
Walking Lunge (Dumbbell)
1
1
1
28 reps
21 reps
14 reps
-
-
-
4
Leg Press
1
1
1
5 reps
8 reps
10 reps
-
-
-
5
Leg Extension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
-
-
-
-
2
Preacher Curl (Dumbbell)
3
10 reps
-
3
Incline Hammer Curl (Dumbbell)
2
10 reps
-
4
Hammer Curl
2
10 reps
-
5
Chest Fly (Dumbbell)
3
12 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Around The World
2
12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
6 Reps
8 Reps
10 Reps
-
-
-
-
2
Hyperextension
3 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Single Leg Press
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Calf Raise (Leg Press)
2 Sets
12 Reps
-
Day 2
1
JM Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Tricep Kickback
3 Sets
10 Reps
-
3
Meadow Row
3 Sets
10 Reps
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lat Prayer
3 Sets
15 Reps
-
6
Face Pull
3 Sets
15 Reps
-
7
Shrug (Barbell)
3 Sets
10 Reps
-
Day 3
1
Burpee (No Push Up)
6 Sets
10 Reps
-
2
Oblique Crunch
3 Sets
8 Reps
-
3
Mountain Climber
1 Set
2 Sets
100 Reps
80 Reps
-
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
2
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
3
Incline Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
4
Hammer Curl
2 Sets
10 Reps
-
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Around The World
2 Sets
12 Reps
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
-
-
-
2
Reverse Hyperextension
3 Sets
8 Reps
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
28 Reps
21 Reps
14 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
-
-
-
5
Leg Extension
3 Sets
10 Reps
-
Day 6
1
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
-
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
15 Reps
-
-
-
-
4
Chest Supported Row (Machine)
2 Sets
12 Reps
-
5
Lat Prayer
3 Sets
15 Reps
-
6
Reverse Pec Deck
3 Sets
15 Reps
-