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Rugby Rampage Size

by Ross M.
5 athletes joined

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

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 17, 2024 05:06
  • Last Edited
    Nov 03, 2025 07:55

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
13.2%
Glutes
13.1%
Upper Back
10.8%
Hamstrings
7.9%
Middle Delts
7%
Olympic
5.9%
Triceps
5.8%
Front Delts
5.8%
Lower Back
5.2%
Chest
5.1%
Lats
5%
Biceps
4.7%
Rear Delts
3.8%
Abs
3.4%
Adductors
1.5%
Forearms
1.3%
Other
0.5%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Snatch (Dumbbell)
2
10 reps
RPE 6
1C
Dumbbell Push Press
2
10 reps
RPE 6
2
Bench Press (Barbell)
2
20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
20 reps
RPE 8
4
Cable Crossover
2
20 reps
RPE 8
5
Push Press (Barbell)
2
20 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Dumbbell Push Press
2
10 reps
RPE 6
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
2
20 reps
RPE 8.5
4
Cable Crossover
2
20 reps
RPE 8.5
5
Push Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Dumbbell)
2
20 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Snatch (Dumbbell)
2
10 reps
RPE 6
1C
Dumbbell Push Press
2
10 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Crossover
2
20 reps
RPE 9
5
Push Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
2
20 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Snatch (Dumbbell)
2
10 reps
RPE 6
1C
Dumbbell Push Press
2
10 reps
RPE 6
2
Bench Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Cable Crossover
1
1
20 reps
20 reps
RPE 9
RPE 9.5
5
Push Press (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
2
10 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
1C
Front Squat (Paused)
2
10 reps
RPE 6
2
Power Clean
2
20 reps
RPE 8
3
Squat (Barbell)
2
20 reps
RPE 8
4
Reverse Lunge (Dumbbell)
2
40 reps
RPE 8
5
Seated Hamstring Curl
2
20 reps
RPE 8
6
Leg Extension
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
2
10 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
1C
Front Squat (Paused)
2
5 reps
RPE 6
2
Power Clean
2
20 reps
RPE 8.5
3
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Lunge (Dumbbell)
2
40 reps
RPE 8.5
5
Seated Hamstring Curl
2
20 reps
RPE 8.5
6
Leg Extension
2
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
2
10 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
1C
Front Squat (Paused)
2
5 reps
RPE 6
2
Power Clean
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
3
Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
4
Reverse Lunge (Dumbbell)
2
40 reps
RPE 9
5
Seated Hamstring Curl
2
20 reps
RPE 9
6
Leg Extension
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
2
10 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
1C
Front Squat (Paused)
2
5 reps
RPE 6
2
Power Clean
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Squat (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Reverse Lunge (Dumbbell)
2
40 reps
RPE 9.5
5
Seated Hamstring Curl
2
20 reps
RPE 9.5
6
Leg Extension
1
1
20 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Bent Over Row (Barbell)
2
20 reps
RPE 8
3
Seated Row (Cable)
2
20 reps
RPE 8
4
Wide Grip Lat Pulldown
2
20 reps
RPE 8
5
Lying Rear Lateral Raise
2
20 reps
RPE 8
6
Hammer Curl
2
20 reps
RPE 8
7
21s (EZ Bar)
2
21 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Bent Over Row (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Row (Cable)
2
20 reps
RPE 8.5
4
Wide Grip Lat Pulldown
2
20 reps
RPE 8.5
5
Lying Rear Lateral Raise
2
20 reps
RPE 8.5
6
Hammer Curl
2
20 reps
RPE 8.5
7
21s (EZ Bar)
2
21 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Bent Over Row (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
2
20 reps
RPE 9
4
Wide Grip Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Lying Rear Lateral Raise
2
20 reps
RPE 9
6
Hammer Curl
2
20 reps
RPE 9
7
21s (EZ Bar)
2
21 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Bent Over Row (Dumbbell)
2
10 reps
RPE 6
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Bent Over Row (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
2
20 reps
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
5
Lying Rear Lateral Raise
2
20 reps
RPE 9.5
6
Hammer Curl
2
20 reps
RPE 9.5
7
21s (EZ Bar)
2
21 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
10 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
1C
Suitcase Deadlift
2
10 reps
RPE 6
2
Sumo Deadlift (Barbell)
2
20 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
2
20 reps
RPE 8
4
Front Squat (Barbell)
2
20 reps
RPE 8
5
Step-Up (Weighted)
2
20 reps
RPE 8
6
Farmer's Walk (Weighted)
2
RPE 8
7
Run
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
10 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
1C
Suitcase Deadlift
2
10 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Dumbbell)
2
20 reps
RPE 8.5
4
Front Squat (Barbell)
2
20 reps
RPE 8.5
5
Step-Up (Weighted)
2
20 reps
RPE 8.5
6
Farmer's Walk (Weighted)
2
RPE 8.5
7
Run
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
10 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
1C
Suitcase Deadlift
2
10 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Dumbbell)
2
20 reps
RPE 9
4
Front Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Step-Up (Weighted)
2
20 reps
RPE 9
6
Farmer's Walk (Weighted)
2
RPE 9
7
Run
1
25 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hang Clean
2
10 reps
RPE 6
1B
Kettlebell Swing
2
10 reps
RPE 6
1C
Suitcase Deadlift
2
10 reps
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Romanian Deadlift (Dumbbell)
2
20 reps
RPE 9.5
4
Front Squat (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
5
Step-Up (Weighted)
2
20 reps
RPE 9.5
6
Farmer's Walk (Weighted)
1
1
RPE 9.5
RPE 10
7
Run
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
2
10 reps
RPE 6
1B
Dumbbell Push Press
2
10 reps
RPE 6
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Pendlay Row
2
20 reps
RPE 8
3
Bench Press (Close Grip)
2
20 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
20 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
20 reps
RPE 8
6
Face Away Cable Curl
2
20 reps
RPE 8
7
Plank
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Push Press
2
10 reps
RPE 6
1B
Band Pull Apart
1
-
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Pendlay Row
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
3
Bench Press (Close Grip)
1
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Seated Shoulder Press (Dumbbell)
1
2
20 reps
20 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
2
20 reps
RPE 8.5
6
Face Away Cable Curl
2
20 reps
RPE 8.5
7
Plank
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Push Press
2
10 reps
RPE 6
1B
Band Pull Apart
2
10 reps
RPE 6
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Pendlay Row
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bench Press (Close Grip)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Rope Push Down (Cable)
2
20 reps
RPE 9
6
Face Away Cable Curl
2
20 reps
RPE 9
7
Plank
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dumbbell Push Press
2
10 reps
RPE 6
1B
Band Pull Apart
2
10 reps
RPE 6
1C
Snatch (Dumbbell)
2
10 reps
RPE 6
2
Pendlay Row
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bench Press (Close Grip)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Tricep Rope Push Down (Cable)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
6
Face Away Cable Curl
1
1
20 reps
20 reps
RPE 9.5
RPE 10
7
Plank
1
5 mins
RPE 10
Week 1
1 / 4 Weeks
Day 1
1A
Band Pull Apart
2 Sets
10 Reps
@6
1B
Snatch (Dumbbell)
2 Sets
10 Reps
@6
1C
Dumbbell Push Press
2 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
20 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
20 Reps
@8
4
Cable Crossover
2 Sets
20 Reps
@8
5
Push Press (Barbell)
2 Sets
20 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
7
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
@8
Day 2
1A
Power Clean
2 Sets
10 Reps
@6
1B
Kettlebell Swing
2 Sets
10 Reps
@6
1C
Front Squat (Paused)
2 Sets
10 Reps
@6
2
Power Clean
2 Sets
20 Reps
@8
3
Squat (Barbell)
2 Sets
20 Reps
@8
4
Reverse Lunge (Dumbbell)
2 Sets
40 Reps
@8
5
Seated Hamstring Curl
2 Sets
20 Reps
@8
6
Leg Extension
2 Sets
20 Reps
@8
Day 3
1A
Band Pull Apart
2 Sets
10 Reps
@6
1B
Bent Over Row (Dumbbell)
2 Sets
10 Reps
@6
1C
Snatch (Dumbbell)
2 Sets
10 Reps
@6
2
Bent Over Row (Barbell)
2 Sets
20 Reps
@8
3
Seated Row (Cable)
2 Sets
20 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
20 Reps
@8
5
Lying Rear Lateral Raise
2 Sets
20 Reps
@8
6
Hammer Curl
2 Sets
20 Reps
@8
7
21s (EZ Bar)
2 Sets
21 Reps
@8
Day 4
1A
Hang Clean
2 Sets
10 Reps
@6
1B
Kettlebell Swing
2 Sets
10 Reps
@6
1C
Suitcase Deadlift
2 Sets
10 Reps
@6
2
Sumo Deadlift (Barbell)
2 Sets
20 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
20 Reps
@8
4
Front Squat (Barbell)
2 Sets
20 Reps
@8
5
Step-Up (Weighted)
2 Sets
20 Reps
@8
6
Farmer's Walk (Weighted)
2 Sets
@8
7
Run
1 Set
15 mins
@6
Day 5
1A
Band Pull Apart
2 Sets
10 Reps
@6
1B
Dumbbell Push Press
2 Sets
10 Reps
@6
1C
Snatch (Dumbbell)
2 Sets
10 Reps
@6
2
Pendlay Row
2 Sets
20 Reps
@8
3
Bench Press (Close Grip)
2 Sets
20 Reps
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
20 Reps
@8
5
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@8
6
Face Away Cable Curl
2 Sets
20 Reps
@8
7
Plank
1 Set
5 mins
@10