24-Week Cut
A structured fat-loss program with progressive ruck training, barbell lifts, and simple nutrition guidelines. Designed to help you lose weight steadily while keeping strength.
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Explore training and nutrition programs designed to help midlife adults lose fat, build strength, and stay consistent.
StrongLifts 5×5
A proven strength program built around Squat, Bench, Deadlift, Overhead Press, and Barbell Row. Ideal for pairing with Zone-2 cardio or rucking.
Download PDFRuck Training Plans
Beginner to advanced ruck progression plans. Includes weekly mileage targets, suggested weights, and recovery tips.
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