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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
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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
Day 2
1
Power Jerk
1 Set
3 Sets
2 Reps
3 Reps
@7
@6
2
Chest Supported Row (Machine)
1 Set
3 Sets
8 Reps
8 Reps
@9
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
Day 1
1
Rucking
1 Set
60-75 mins
28%
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
Day 3
1
Rucking
1 Set
30-45 mins
43%
2
Plank
2 Sets
AMRAP
@10
3
Bench Press (Paused)
1 Set
3 Sets
2 Reps
4 Reps
@9
@7
4
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
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 1
1
Rucking
1 Set
60-75 mins
31%
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
Day 3
1
Rucking
1 Set
45-60 mins
46%
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 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 1
1
Rucking
1 Set
60-75 mins
34%
2
Decline Crunch (Weighted)
3 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@9
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
Day 3
1
Rucking
1 Set
30-45 mins
49%
2
Plank
2 Sets
AMRAP
@10
3
Bench Press (Paused)
4 Sets
5 Reps
@7
4
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@9
Day 1
1
Abs Crunch (Weighted)
1 Set
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 1
1
Rucking
1 Set
60-75 mins
37%
2
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 3
1
Rucking
1 Set
30-45 mins
52%
2
Plank
2 Sets
AMRAP
@10
3
Bench Press (Paused)
4 Sets
5 Reps
@7
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@9
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 1
1
Rucking
1 Set
60-75 mins
40%
2
Decline Crunch (Weighted)
3 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 3
1
Rucking
1 Set
30-45 mins
55%
2
Plank
2 Sets
AMRAP
@10
3
Bench Press (Paused)
5 Sets
3 Reps
@7
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8
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 1
1
Rucking
1 Set
60-75 mins
43%
2
Decline Crunch (Weighted)
3 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Rucking
1 Set
30-45 mins
58%
2
Plank
2 Sets
AMRAP
@10
3
Bench Press (Paused)
7 Sets
1 Reps
@8
4
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8