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rugby

by rafael frança
2 athletes joined

Program Description

5/3/1 adapted for mass gain during a rugby off-season

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 19, 2025 01:58
  • Last Edited
    May 25, 2025 07:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4
10 reps
60%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
10 reps
-
6
French Press
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4
10 reps
60%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
10 reps
-
6
French Press
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4
10 reps
60%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
10 reps
-
6
French Press
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
60%
2
Incline Bench Press (Dumbbell)
4
10 reps
60%
3
Overhead Press (Barbell)
3
5 reps
60%
4
Lateral Raise (Dumbbell)
4
10 reps
-
5
Dip (Bodyweight)
4
10 reps
-
6
French Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Pull-Up (Bodyweight)
4
10 reps
-
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Lat Pulldown
4
10 reps
-
5
Bicep Curl (EZ Bar)
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Leg Extension
4
10 reps
-
3
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
4
Lunge (Dumbbell)
4
10 reps
-
5
Abs Crunch (Weighted)
4
10 reps
-
6
Standing Calf Raise
4
10 reps
-
7
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Leg Extension
4
10 reps
-
3
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
4
Lunge (Dumbbell)
4
10 reps
-
5
Abs Crunch (Weighted)
4
10 reps
-
6
Standing Calf Raise
4
10 reps
-
7
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Leg Extension
4
10 reps
-
3
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
4
Lunge (Dumbbell)
4
10 reps
-
5
Abs Crunch (Weighted)
4
10 reps
-
6
Standing Calf Raise
4
10 reps
-
7
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
60%
2
Leg Extension
4
10 reps
-
3
Stiff Leg Deadlift (Dumbbell)
4
10 reps
-
4
Lunge (Dumbbell)
4
10 reps
-
5
Abs Crunch (Weighted)
4
10 reps
-
6
Standing Calf Raise
4
10 reps
-
7
Plank
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
10 reps
60%
2
Kettlebell Swing
5
5 reps
-
3
Pull-Up (Weighted)
5
10 reps
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Landmine Press
4
10 reps
-
6
Plank (Weighted)
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
10 reps
60%
2
Kettlebell Swing
5
5 reps
-
3
Pull-Up (Weighted)
5
10 reps
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Landmine Press
4
10 reps
-
6
Plank (Weighted)
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
10 reps
60%
2
Kettlebell Swing
5
5 reps
-
3
Pull-Up (Weighted)
5
10 reps
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Landmine Press
4
10 reps
-
6
Plank (Weighted)
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
10 reps
60%
2
Kettlebell Swing
5
-
3
Pull-Up (Weighted)
5
10 reps
-
4
Bent Over Row (Barbell)
4
10 reps
-
5
Landmine Press
4
10 reps
-
6
Plank (Weighted)
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Deadlift (Barbell)
5
10 reps
60%
3
Dead Hang
1
5 mins
-
4
200m Sprint
1
3 reps
-
5
Box Jump
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Deadlift (Barbell)
5
10 reps
60%
3
Dead Hang
1
5 mins
-
4
200m Sprint
1
3 reps
-
5
Box Jump
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Deadlift (Barbell)
5
10 reps
60%
3
Dead Hang
1
5 mins
-
4
200m Sprint
1
3 reps
-
5
Box Jump
3
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Deadlift (Barbell)
5
10 reps
60%
3
Dead Hang
1
5 mins
-
4
200m Sprint
1
3 reps
-
5
Box Jump
3
6 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
60%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
-
5
Dip (Bodyweight)
4 Sets
10 Reps
-
6
French Press
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
4
Lat Pulldown
4 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
80%
85%
2
Leg Extension
4 Sets
10 Reps
-
3
Stiff Leg Deadlift (Dumbbell)
4 Sets
10 Reps
-
4
Lunge (Dumbbell)
4 Sets
10 Reps
-
5
Abs Crunch (Weighted)
4 Sets
10 Reps
-
6
Standing Calf Raise
4 Sets
10 Reps
-
7
Plank
1 Set
3 mins
-
Day 4
1
Bench Press (Paused)
5 Sets
10 Reps
60%
2
Kettlebell Swing
5 Sets
5 Reps
-
3
Pull-Up (Weighted)
5 Sets
10 Reps
-
4
Bent Over Row (Barbell)
4 Sets
10 Reps
-
5
Landmine Press
4 Sets
10 Reps
-
6
Plank (Weighted)
1 Set
3 mins
-
Day 5
1
Front Squat (Barbell)
5 Sets
10 Reps
60%
2
Deadlift (Barbell)
5 Sets
10 Reps
60%
3
Dead Hang
1 Set
5 mins
-
4
200m Sprint
1 Set
3 Reps
-
5
Box Jump
3 Sets
6 Reps
-