New Rucruc
Transform your routine in just 3 weeks—18 days of focused workouts to ignite your strength and elevate your everyday performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3 reps |
| 1 | 6 reps | ||
| 1 | 8 reps | ||
| 1 | 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | JM Press (Smith Machine) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 2 | Tricep Kickback | 3 | 10 reps |
| 3 | Meadow Row | 3 | 10 reps |
| 4 | Seated Row (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 5 | Lat Prayer | 3 | 15 reps |
| 6 | Face Pull | 3 | 15 reps |
| 7 | Shrug (Barbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Burpee (No Push Up) | 6 | 10 reps |
| 2 | Oblique Crunch | 3 | 8 reps |
| 3 | Mountain Climber | 1 | 100 reps |
| 2 | 80 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 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 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Skull Crusher (Dumbbell) | 1 | 8 reps |
| 1 | 10 reps | ||
| 1 | 12 reps | ||
| 2 | Tricep Pushdown (Cable) | 3 | 10 reps |
| 3 | Lat Pulldown | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 1 | 15 reps | ||
| 4 | Chest Supported Row (Machine) | 2 | 12 reps |
| 5 | Lat Prayer | 3 | 15 reps |
| 6 | Reverse Pec Deck | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 12 reps | ||
| 2 | Reverse Hyperextension | 3 | 8 reps |
| 3 | Walking Lunge (Dumbbell) | 1 | 28 reps |
| 1 | 21 reps | ||
| 1 | 14 reps | ||
| 4 | Leg Press | 1 | 5 reps |
| 1 | 8 reps | ||
| 1 | 10 reps | ||
| 5 | Leg Extension | 3 | 10 reps |
| 6 | Single Leg Romanian Deadlift | 3 | 8 reps |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, New Rucruc is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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.
New Rucruc 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
New Rucruc 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
