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RUCK PROGRAM

by Kulakk K.
1 athletes joined

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
    Jun 18, 2025 08:10

Summary

The Ruck Program is an intense 8-week training regimen designed to build strength and endurance through a unique blend of resistance training and rucking. Committing just three days a week, you'll engage in a variety of exercises, including weighted abs crunches, power jerks, and rucking sessions that challenge your full body. This program not only enhances your core strength but also boosts your cardiovascular fitness, making it perfect for those looking to elevate their performance. Get ready to push your limits and achieve your fitness goals!
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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
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