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Rugby Triples

by Alex R.
1 athletes joined

Program Description

**Rugby Triples** is a dynamic 12-week training program designed to elevate your athletic performance through a focused regimen of strength and conditioning. With 24 sessions spread across the week, you'll engage in compound lifts like Power Cleans, Front Squats, and Bench Presses, each tailored to build explosive power and enhance your rugby skills. This intermediate-level program is perfect for those with access to a garage gym, ensuring you have the right environment to push your limits. Get ready to transform your game and achieve peak performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2026 04:44
  • Last Edited
    Mar 06, 2026 05:05
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Glutes
15.2%
Upper Back
9.5%
Hamstrings
8.9%
Olympic
6.3%
Triceps
6.3%
Front Delts
6.3%
Abs
5.7%
Lats
5.1%
Lower Back
4.8%
Adductors
4.1%
Chest
3.2%
Middle Delts
3.2%
Forearms
2.5%
Abductors
2.5%
Biceps
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Front Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
3
5-15 reps
RPE 6.5
5
Farmer's Walk (Weighted)
4
30-60 secs
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
2
Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
3
Push Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 7.5
RPE 8
RPE 8.5
4
Barbell Row
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
5
Sled Push/pull
2
1
1
15-30 secs
15-30 secs
15-30 secs
RPE 7.5
RPE 8
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Power Clean
3 Sets
2 Sets
3 Reps
3 Reps
@7.5
@8
2
Front Squat (Barbell)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7.5
@8
@8.5
3
Bench Press (Barbell)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7.5
@8
@8.5
4
Pull-Up (Bodyweight)
3 Sets
5-15 Reps
@6.5
5
Farmer's Walk (Weighted)
4 Sets
30-60 secs
@6.5
Day 2
1
Hang Power Clean
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7.5
@8
@8.5
2
Squat (Barbell)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7.5
@8
@8.5
3
Push Press (Barbell)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7.5
@8
@8.5
4
Barbell Row
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7.5
@8
@8.5
5
Sled Push/pull
2 Sets
1 Set
1 Set
15-30 secs
15-30 secs
15-30 secs
@7.5
@8
@8.5