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Rugby forward off season training

by Kevin M.
5 athletes joined

Program Description

The purpose of this program is to build a solid base of strength and conditioning that can be taking directly into the season and pair with the in season workout program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 16, 2024 05:13
  • Last Edited
    Jun 18, 2025 09:31

Summary

Unleash your potential with this 12-week Rugby Forward Off-Season Training program, designed to build strength and endurance for the upcoming season. Committing just six days a week, you'll engage in a balanced mix of upper and lower body workouts, incorporating essential lifts like the bench press, squats, and deadlifts, while also integrating cardio sessions to enhance your stamina. This program emphasizes working in the 70-80% intensity range, laying a solid foundation to elevate your performance on the field. Get ready to transform your game and come back stronger than ever!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Assault Bike
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Assault Bike
1
22 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
3
8 reps
75%
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Assault Bike
1
24 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77%
2
Overhead Press (Barbell)
3
8 reps
77%
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Assault Bike
1
26 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Press (Barbell)
4
6 reps
70%
4
Bent Over Row (Barbell)
4
8 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
1km Row
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Press (Barbell)
4
6 reps
75%
4
Bent Over Row (Barbell)
4
8 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
1km Row
1
27 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Press (Barbell)
4
6 reps
80%
4
Bent Over Row (Barbell)
4
8 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
1km Row
1
29 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Press (Barbell)
4
6 reps
85%
4
Bent Over Row (Barbell)
4
8 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
1km Row
1
31 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Overhead Press (Barbell)
4
5 reps
75%
4
Bent Over Row (Barbell)
5
5 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
1km Row
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
3 reps
87%
85%
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Overhead Press (Barbell)
4
5 reps
77%
4
Bent Over Row (Barbell)
5
5 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
1km Row
1
32 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Overhead Press (Barbell)
4
5 reps
80%
4
Bent Over Row (Barbell)
5
5 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
1km Row
1
34 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
95%
100%
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Overhead Press (Barbell)
4
5 reps
85%
4
Bent Over Row (Barbell)
5
5 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
1km Row
1
36 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Hip Thrust (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Neck Extension
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
74%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Hip Thrust (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Neck Extension
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Run
1
22 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Romanian Deadlift (Barbell)
3
10 reps
77%
3
Hip Thrust (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Neck Extension
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Run
1
22 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Romanian Deadlift (Barbell)
3
10 reps
77%
3
Hip Thrust (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Neck Extension
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Run
1
26 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Neck Curl
3
10 reps
-
6
Neck Flexion
3
10 reps
-
7
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Neck Curl
3
10 reps
-
6
Neck Flexion
3
10 reps
-
7
Run
1
28 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Romanian Deadlift (Barbell)
4
8 reps
80%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Neck Curl
3
10 reps
-
6
Neck Flexion
3
10 reps
-
7
Run
1
31 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Neck Curl
3
10 reps
-
6
Neck Flexion
3
10 reps
-
7
Run
1
33 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Neck Flexion
4
10 reps
-
6
Neck Extension
4
10 reps
-
7
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Romanian Deadlift (Barbell)
4
6 reps
77%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Neck Flexion
4
10 reps
-
6
Neck Extension
4
10 reps
-
7
Run
1
22 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Romanian Deadlift (Barbell)
4
6 reps
80%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Neck Flexion
4
10 reps
-
6
Neck Extension
4
10 reps
-
7
Run
1
24 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
95%
100%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Neck Flexion
4
10 reps
-
6
Neck Extension
4
10 reps
-
7
Run
1
26 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Jump Squat
3
15 reps
-
4
200m Row
3
1 reps
-
5
Assault Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Jump Squat
4
15 reps
-
4
200m Row
4
1 reps
-
5
Assault Bike
1
17 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
10 reps
-
2
Kettlebell Swing
5
20 reps
-
3
Jump Squat
5
15 reps
-
4
200m Row
5
1 reps
-
5
Assault Bike
1
19 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
6
10 reps
-
2
Kettlebell Swing
6
20 reps
-
3
Jump Squat
6
15 reps
-
4
200m Row
6
1 reps
-
5
Assault Bike
1
21 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
15 reps
-
2
Kettlebell Swing
4
25 reps
-
3
Jump Squat
4
20 reps
-
4
300m Row
4
1 reps
-
5
Assault Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
15 reps
-
2
Kettlebell Swing
5
25 reps
-
3
Jump Squat
5
20 reps
-
4
300m Row
5
1 reps
-
5
Assault Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
6
15 reps
-
2
Kettlebell Swing
6
25 reps
-
3
Jump Squat
6
20 reps
-
4
300m Row
6
1 reps
-
5
Assault Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
7
15 reps
-
2
Kettlebell Swing
7
25 reps
-
3
Jump Squat
7
20 reps
-
4
300m Row
7
1 reps
-
5
Assault Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
20 reps
-
2
Kettlebell Swing
5
30 reps
-
3
Jump Squat
5
25 reps
-
4
400m Row
5
1 reps
-
5
Assault Bike
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
6
20 reps
-
2
Kettlebell Swing
6
30 reps
-
3
Jump Squat
6
25 reps
-
4
400m Row
6
1 reps
-
5
Assault Bike
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
7
20 reps
-
2
Kettlebell Swing
7
30 reps
-
3
Jump Squat
7
25 reps
-
4
400m Row
7
1 reps
-
5
Assault Bike
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
8
20 reps
-
2
Kettlebell Swing
8
30 reps
-
3
Jump Squat
8
25 reps
-
4
400m Row
8
1 reps
-
5
Assault Bike
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
65%
2
Deadlift (Barbell)
4
6 reps
70%
3
Box Jump
4
3 reps
-
4
Pull-Up (Weighted)
3
20 secs
-
5
Face Pull
3
15 reps
-
6
Farmer's Walk (Weighted)
4
1 reps
-
7
100m Row
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
70%
2
Deadlift (Barbell)
4
6 reps
72%
3
Box Jump
4
3 reps
-
4
Pull-Up (Weighted)
3
20 secs
-
5
Face Pull
3
15 reps
-
6
Farmer's Walk (Weighted)
4
1 reps
-
7
100m Row
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
75%
2
Deadlift (Barbell)
4
6 reps
77%
3
Box Jump
4
3 reps
-
4
Pull-Up (Weighted)
3
20 secs
-
5
Face Pull
3
15 reps
-
6
Farmer's Walk (Weighted)
4
1 reps
-
7
100m Row
7
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
77%
2
Deadlift (Barbell)
4
6 reps
77%
3
Box Jump
4
3 reps
-
4
Pull-Up (Weighted)
3
20 secs
-
5
Face Pull
3
15 reps
-
6
Farmer's Walk (Weighted)
4
1 reps
-
7
100m Row
8
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
75%
2
Deadlift (Barbell)
4
5 reps
75%
3
Broad Jumps
4
5 reps
-
4
Pull-Up (Weighted)
4
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
5
1 reps
-
7
100m Row
6
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
77%
2
Deadlift (Barbell)
4
5 reps
80%
3
Broad Jumps
4
5 reps
-
4
Pull-Up (Weighted)
4
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
5
1 reps
-
7
100m Row
7
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
85%
2
Deadlift (Barbell)
4
5 reps
82%
3
Broad Jumps
4
5 reps
-
4
Pull-Up (Weighted)
4
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
5
1 reps
-
7
100m Row
8
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
87%
2
Deadlift (Barbell)
4
5 reps
85%
3
Broad Jumps
4
5 reps
-
4
Pull-Up (Weighted)
4
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
5
1 reps
-
7
100m Row
9
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
85%
2
Deadlift (Barbell)
5
3 reps
80%
3
Box Jump
5
2 reps
-
4
Pull-Up (Weighted)
5
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
6
1 reps
-
7
2km Row
7
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
90%
2
Deadlift (Barbell)
5
3 reps
85%
3
Box Jump
5
2 reps
-
4
Pull-Up (Weighted)
5
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
6
1 reps
-
7
2km Row
8
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
92%
2
Deadlift (Barbell)
5
3 reps
90%
3
Box Jump
5
2 reps
-
4
Pull-Up (Weighted)
5
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
6
1 reps
-
7
2km Row
9
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2 reps
100%
2
Deadlift (Barbell)
2
3 reps
100%
3
Box Jump
5
2 reps
-
4
Pull-Up (Weighted)
5
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
6
1 reps
-
7
2km Row
10
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
15 reps
-
2
Burpee
4
10 reps
-
3
Trap Bar Deadlift
4
10 reps
50%
4
250m Row
4
1 reps
-
5
Elliptical
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
5
15 reps
-
2
Burpee
5
10 reps
-
3
Trap Bar Deadlift
5
10 reps
50%
4
250m Row
5
1 reps
-
5
Elliptical
1
22 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
6
15 reps
-
2
Burpee
6
10 reps
-
3
Trap Bar Deadlift
6
10 reps
50%
4
250m Row
6
1 reps
-
5
Elliptical
1
24 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
7
15 reps
-
2
Burpee
7
10 reps
-
3
Trap Bar Deadlift
7
10 reps
50%
4
250m Row
7
1 reps
-
5
Elliptical
1
26 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
5
20 reps
-
2
Burpee
5
15 reps
-
3
Trap Bar Deadlift
5
12 reps
60%
4
300m Row
5
1 reps
-
5
Elliptical
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
6
20 reps
-
2
Burpee
6
15 reps
-
3
Trap Bar Deadlift
6
12 reps
60%
4
300m Row
6
1 reps
-
5
Elliptical
1
28 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
7
20 reps
-
2
Burpee
7
15 reps
-
3
Trap Bar Deadlift
7
12 reps
60%
4
300m Row
7
1 reps
-
5
Elliptical
1
31 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
8
20 reps
-
2
Burpee
8
15 reps
-
3
Trap Bar Deadlift
8
12 reps
60%
4
300m Row
8
1 reps
-
5
Elliptical
1
34 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
6
25 reps
-
2
Burpee
6
20 reps
-
3
Trap Bar Deadlift
6
15 reps
-
4
400m Row
6
1 reps
-
5
Elliptical
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
7
25 reps
-
2
Burpee
7
20 reps
-
3
Trap Bar Deadlift
7
15 reps
-
4
400m Row
7
1 reps
-
5
Elliptical
1
33 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
8
25 reps
-
2
Burpee
8
20 reps
-
3
Trap Bar Deadlift
8
15 reps
-
4
400m Row
8
1 reps
-
5
Elliptical
1
36 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
9
25 reps
-
2
Burpee
9
20 reps
-
3
Trap Bar Deadlift
9
15 reps
-
4
400m Row
9
1 reps
-
5
Elliptical
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
4
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
5
Shrug (Barbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
7
Assault Bike
1 Set
20 mins
@6
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
-
6
Neck Extension
3 Sets
12 Reps
-
7
Neck Flexion
3 Sets
12 Reps
-
8
Run
1 Set
20 mins
-
Day 3
1
Burpee
3 Sets
10 Reps
-
2
Kettlebell Swing
3 Sets
20 Reps
-
3
Jump Squat
3 Sets
15 Reps
-
4
200m Row
3 Sets
1 Reps
-
5
Assault Bike
1 Set
15 mins
-
Day 4
1
Power Clean
4 Sets
4 Reps
65%
2
Deadlift (Barbell)
4 Sets
6 Reps
70%
3
Box Jump
4 Sets
3 Reps
-
4
Pull-Up (Weighted)
3 Sets
20 secs
-
5
Face Pull
3 Sets
15 Reps
-
6
Farmer's Walk (Weighted)
4 Sets
1 Reps
-
7
100m Row
5 Sets
1 Reps
-
Day 5
1
Squat Thruster
4 Sets
15 Reps
-
2
Burpee
4 Sets
10 Reps
-
3
Trap Bar Deadlift
4 Sets
10 Reps
50%
4
250m Row
4 Sets
1 Reps
-
5
Elliptical
1 Set
20 mins
-
Day 6
1
Run
1 Set
20 mins
-