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Chacon in-season Rugby Program

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Program Description

The **Chacon In-Season Rugby Program** is a comprehensive 10-week training plan designed specifically for rugby athletes looking to enhance their performance during the competitive season. With workouts scheduled five days a week, each session lasts approximately 80 minutes, focusing on key areas such as power, strength, and athleticism. This program combines a mix of bodyweight and barbell exercises, ensuring you develop functional strength and explosive power essential for rugby. Suitable for novice to intermediate lifters, this program will help you elevate your game and maintain peak performance on the field.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 20, 2025 01:24
  • Last Edited
    Oct 20, 2025 01:52
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Triceps
10.2%
Chest
9.4%
Glutes
8.7%
Quadriceps
7%
Neck
6.8%
Upper Back
6.1%
Forearms
5.8%
Front Delts
5.6%
Middle Delts
4.2%
Hamstrings
4.2%
Lower Back
3.7%
Biceps
3.7%
Calves
3.4%
Olympic
2.5%
Other
2.5%
Rear Delts
1.9%
Lats
1.3%
Adductors
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Pass Med Ball Throw
3
6 reps
RPE 6
2
Push Press (Barbell)
3
3 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
RPE 7
4
Dip (Bodyweight)
3
8 reps
RPE 7
5
Pendlay Row
2
6 reps
RPE 8
6
Lateral Raise (Cable)
2
12 reps
RPE 7
7
Bench Press (Barbell)
3
3 reps
RPE 7
8
Band Face Pull
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
3
15 reps
RPE 8
2
Neck Flexion
3
15 reps
RPE 8
3
Neck Curl
2
15 reps
RPE 7
4
Bayesian Curl
2
10 reps
RPE 7
5
Dip (Bodyweight)
2
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
2
12 reps
RPE 7.5
7
Wrist Curls
2
10 reps
RPE 8
8
Wrist Extension (Dumbbell)
2
10 reps
RPE 8
9
Farmer's Walk (Weighted)
2
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
3 reps
RPE 8
2
Front Squat (Barbell)
2
5 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 7.5
4
Broad Jump
3
5 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
6
Hip Thrust (Machine)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 6
2
cable twists
3
15 reps
RPE 7
3
Landmine Twist
2
10 reps
RPE 7
4
Side Plank with Reach Through
2
12 reps
RPE 7
5
Abs Crunch (Weighted)
1
-
6
Cable Crunch
2
10 reps
RPE 8
7
Seated Calf Raise
2
10 reps
RPE 8
8
Standing Calf Raise
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Chin-Up (Bodyweight)
3
8 reps
RPE 8
3
Walking Lunge
3
10 reps
RPE 6
4
Bicep Curl (Cable)
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Band Face Pull
3
10 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Lying Chest Pass Med Ball Throw
3 Sets
6 Reps
@6
2
Push Press (Barbell)
3 Sets
3 Reps
@8
3
Bench Press (Barbell)
3 Sets
3 Reps
@7
4
Dip (Bodyweight)
3 Sets
8 Reps
@7
5
Pendlay Row
2 Sets
6 Reps
@8
6
Lateral Raise (Cable)
2 Sets
12 Reps
@7
7
Bench Press (Barbell)
3 Sets
3 Reps
@7
8
Band Face Pull
2 Sets
15 Reps
@6
Day 2
1
Neck Extension
3 Sets
15 Reps
@8
2
Neck Flexion
3 Sets
15 Reps
@8
3
Neck Curl
2 Sets
15 Reps
@7
4
Bayesian Curl
2 Sets
10 Reps
@7
5
Dip (Bodyweight)
2 Sets
10 Reps
@6
6
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@7.5
7
Wrist Curls
2 Sets
10 Reps
@8
8
Wrist Extension (Dumbbell)
2 Sets
10 Reps
@8
9
Farmer's Walk (Weighted)
2 Sets
0.5 mins
@8
Day 3
1
Hang Power Clean
3 Sets
3 Reps
@8
2
Front Squat (Barbell)
2 Sets
5 Reps
@8
3
Bulgarian Split Squat (Barbell)
2 Sets
6 Reps
@7.5
4
Broad Jump
3 Sets
5 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
6
Hip Thrust (Machine)
2 Sets
10 Reps
@8
Day 4
1
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@6
2
cable twists
3 Sets
15 Reps
@7
3
Landmine Twist
2 Sets
10 Reps
@7
4
Side Plank with Reach Through
2 Sets
12 Reps
@7
5
Abs Crunch (Weighted)
1 Set
-
6
Cable Crunch
2 Sets
10 Reps
@8
7
Seated Calf Raise
2 Sets
10 Reps
@8
8
Standing Calf Raise
2 Sets
10 Reps
@8
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Walking Lunge
3 Sets
10 Reps
@6
4
Bicep Curl (Cable)
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7
6
Band Face Pull
3 Sets
10 Reps
@6