Chacon in-season Rugby Program
Elevate your game with 10 weeks of power and agility training designed for rugby athletes ready to dominate on the field.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Neck Extension | 3 | 15 reps | @8 |
| 2 | Neck Flexion | 3 | 15 reps | @8 |
| 3 | Neck Curl | 2 | 15 reps | @7 |
| 4 | Bayesian Curl | 2 | 10 reps | @7 |
| 5 | Dip (Bodyweight) | 2 | 10 reps | @6 |
| 6 | Hammer Curl (Dumbbell) | 2 | 12 reps | @7.5 |
| 7 | Wrist Curls | 2 | 10 reps | @8 |
| 8 | Wrist Extension (Dumbbell) | 2 | 10 reps | @8 |
| 9 | Farmer's Walk (Weighted) | 2 | 0.5 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hang Power Clean | 3 | 3 reps | @8 |
| 2 | Front Squat (Barbell) | 2 | 5 reps | @8 |
| 3 | Bulgarian Split Squat (Barbell) | 2 | 6 reps | @7.5 |
| 4 | Broad Jump | 3 | 5 reps | @10 |
| 5 | Romanian Deadlift (Barbell) | 2 | 8 reps | @8 |
| 6 | Hip Thrust (Machine) | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Raise (Captain's Chair) | 3 | 12 reps | @6 |
| 2 | cable twists | 3 | 15 reps | @7 |
| 3 | Landmine Twist | 2 | 10 reps | @7 |
| 4 | Side Plank with Reach Through | 2 | 12 reps | @7 |
| 5 | Abs Crunch (Weighted) | 1 | 0 reps | — |
| 6 | Cable Crunch | 2 | 10 reps | @8 |
| 7 | Seated Calf Raise | 2 | 10 reps | @8 |
| 8 | Standing Calf Raise | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| 2 | Chin-Up (Bodyweight) | 3 | 8 reps | @8 |
| 3 | Walking Lunge | 3 | 10 reps | @6 |
| 4 | Bicep Curl (Cable) | 3 | 12 reps | @7 |
| 5 | Tricep Extension (Cable) | 3 | 12 reps | @7 |
| 6 | Band Face Pull | 3 | 10 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Chest Pass Med Ball Throw | 3 | 6 reps | @6 |
| 2 | Push Press (Barbell) | 3 | 3 reps | @8 |
| 3 | Bench Press (Barbell) | 3 | 3 reps | @7 |
| 4 | Dip (Bodyweight) | 3 | 8 reps | @7 |
| 5 | Pendlay Row | 2 | 6 reps | @8 |
| 6 | Lateral Raise (Cable) | 2 | 12 reps | @7 |
| 7 | Band Face Pull | 2 | 15 reps | @6 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Chacon in-season Rugby Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Chacon in-season Rugby Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Chacon in-season Rugby Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
