New Rucruc

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!

**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!

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Week 1

Week 2

Week 3

Deadlift (Barbell)

Hyperextension

Bulgarian Split Squat (Dumbbell)

Single Leg Press

Lying Leg Curl

Calf Raise (Leg Press)

Leg 1

JM Press (Smith Machine)

Tricep Kickback

Meadow Row

Seated Row (Cable)

Lat Prayer

Face Pull

Shrug (Barbell)

Tricep plus pull 1

Burpee (No Push Up)

Oblique Crunch

Mountain Climber

Cardio

Incline Bench Press (Barbell)

Preacher Curl (Dumbbell)

Incline Hammer Curl (Dumbbell)

Hammer Curl

Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Around The World

Bicep plus push 1

Skull Crusher (Dumbbell)

Tricep Pushdown (Cable)

Lat Pulldown

Chest Supported Row (Machine)

Reverse Pec Deck

Tricep plus pull 2

Push Press (Barbell)

Bicep Curl (Dumbbell)

Bench Press (Dumbbell)

Bayesian Curl

Dip (Weighted)

Cable Fly Low To High

Bicep plus push 2

Squat (Barbell)

Reverse Hyperextension

Walking Lunge (Dumbbell)

Leg Press

Leg Extension

Single Leg Romanian Deadlift

Leg 2

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