logo
BoostcampPNG

RUCK PROGRAM

by Kulakk K.

Program Description

Gain weight on your rucks Gain full body strength and mobility Become Giga chad Carry the boats

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 11, 2024 05:31
  • Last Edited
    May 14, 2024 03:06
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
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-75 mins
25%
2
Decline Crunch (Weighted)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-75 mins
28%
2
Decline Crunch (Weighted)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-75 mins
31%
2
Decline Crunch (Weighted)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-75 mins
34%
2
Decline Crunch (Weighted)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-75 mins
37%
2
Decline Crunch (Weighted)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-75 mins
40%
2
Decline Crunch (Weighted)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
60-75 mins
43%
2
Decline Crunch (Weighted)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
2
1
1 reps
2 reps
3 reps
RPE 7
RPE 6
RPE 6
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
3
2 reps
3 reps
RPE 7
RPE 6
2
Chest Supported Row (Machine)
1
3
8 reps
8 reps
-
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
2
1
1 reps
2 reps
3 reps
RPE 7
RPE 6
RPE 6
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
2
1
1 reps
2 reps
3 reps
RPE 7
RPE 6
RPE 6
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
2
1
1 reps
2 reps
3 reps
RPE 7
RPE 6
RPE 6
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
2
1
1 reps
2 reps
3 reps
RPE 7
RPE 6
RPE 6
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
1
2
1
1 reps
2 reps
3 reps
RPE 7
RPE 6
RPE 6
2
Chest Supported Row (Machine)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
45-60 mins
40%
2
Plank
2
AMRAP
RPE 10
3
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 9
RPE 7
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
30-45 mins
43%
2
Plank
2
AMRAP
RPE 10
3
Bench Press (Paused)
1
3
2 reps
4 reps
RPE 9
RPE 7
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
45-60 mins
46%
2
Plank
2
AMRAP
RPE 10
3
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 9
RPE 7
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
30-45 mins
49%
2
Plank
2
AMRAP
RPE 10
3
Bench Press (Paused)
4
5 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
30-45 mins
52%
2
Plank
2
AMRAP
RPE 10
3
Bench Press (Paused)
4
5 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
30-45 mins
55%
2
Plank
2
AMRAP
RPE 10
3
Bench Press (Paused)
5
3 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rucking
1
30-45 mins
58%
2
Plank
2
AMRAP
RPE 10
3
Bench Press (Paused)
7
1 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Power Jerk
1 Set
2 Sets
1 Set
1 Reps
2 Reps
3 Reps
@7
@6
@6
2
Chest Supported Row (Machine)
4 Sets
8 Reps
@9
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
Day 3
1
Rucking
1 Set
45-60 mins
40%
2
Plank
2 Sets
AMRAP
@10
3
Bench Press (Paused)
1 Set
3 Sets
1 Reps
3 Reps
@9
@7
4
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@9
Day 1
1
Rucking
1 Set
60-75 mins
25%
2
Decline Crunch (Weighted)
3 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9