Program Description
This program is designed for rugby players going into thier off season, who want to be bigger, stronger, and more impactful players. This is phase 1 of a 3 phase, Rugby strength and conditioning program. It can also be used alone to build some serious size. Using a high volume of mostly basic lifts to build a strong base strength and pack on heaps of muscle. Each week, the RPE/intensity goes up. Increase weight accordingly Keep rest times in between sets as short as possibly needed to reach desired reps. 1min- 1:30min advised There is some introduction of Olympic Weight Lifting and light running.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedNov 17, 2024 05:06
- Last EditedJun 28, 2025 09:36
Summary
Unleash your inner athlete with the Rugby Rampage Size program, designed to build strength and size over a focused 4-week period. This 5-day-a-week regimen combines dynamic supersets and compound lifts to target every major muscle group, ensuring you develop explosive power and endurance essential for rugby performance. With a variety of exercises, including bench presses, dumbbell snatches, and push presses, you’ll push your limits and see real results. Equip yourself with a full gym and get ready to dominate on and off the field!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Upper Back
10.8%
Glutes
10.3%
Hamstrings
7.1%
Triceps
6.8%
Olympic
6.4%
Front Delts
6.1%
Middle Delts
6.1%
Chest
6%
Lats
5.6%
Biceps
5.3%
Lower Back
5.1%
Rear Delts
4.6%
Abs
3.6%
Adductors
1.7%
Forearms
1.5%
Other
0.5%
