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rhinos offseason plan

by Charlie A.

Program Description

Rugby players off season

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2026 09:28
  • Last Edited
    Mar 23, 2026 11:09
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.5%
Quadriceps
13.9%
Hamstrings
9.9%
Upper Back
9.6%
Abs
9.1%
Triceps
7.5%
Lats
6.9%
Lower Back
6%
Front Delts
5.6%
Biceps
4.4%
Chest
3.8%
Calves
3.8%
Olympic
2.6%
Middle Delts
1.9%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
2
5 reps
-
1B
Deadbug
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
3
6 reps
-
3
Plyometric Press Ups
3
5 reps
-
4A
Pause Dip
2
AMRAP
-
4B
Balboa Raises
2
8 reps
-
4C
Tricep Pushdown (Cable)
2
10-12 reps
-
5A
Tempo Seated Shoulder Press
3
5 reps
-
5B
Plank (Weighted)
3
0.5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
2
4 reps
-
1B
Deadbug
2
10 reps
-
2
Neutral Grip Dumbbell Bench Press
4
5 reps
-
3
Plyometric Press Ups
4
5 reps
-
4A
Tempo Seated Shoulder Press
3
5 reps
-
4B
Plank (Weighted)
3
0.5 mins
-
5A
Pause Dip
2
AMRAP
-
5B
Balboa Raises
2
8 reps
-
5C
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
2
5 reps
-
2
Deadbug
2
10 reps
-
3
Neutral Grip Dumbbell Bench Press
5
4 reps
-
4
Plyometric Press Ups
5
5 reps
-
5
Plank (Weighted)
3
0.5 mins
-
6
Pause Dip
2
AMRAP
-
7
Tempo Seated Shoulder Press
4
4 reps
-
8
Balboa Raises
2
10 reps
-
9
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
2
5 reps
-
2
Deadbug
2
10 reps
-
3
Neutral Grip Dumbbell Bench Press
5
5 reps
-
4
Plyometric Press Ups
5
5 reps
-
5
Tempo Seated Shoulder Press
4
3 reps
-
6
Pause Dip
2
AMRAP
-
7
Balboa Raises
2
8 reps
-
8
Plank (Weighted)
3
0.5 mins
-
9
Tricep Pushdown (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Push Press
2
5 reps
-
2
Deadbug
2
10 reps
-
3
Plyometric Press Ups
3
5 reps
-
4
Tempo Seated Shoulder Press
3
4 reps
-
5
Plank (Weighted)
3
0.5 mins
-
6
Pause Dip
2
AMRAP
-
7
Balboa Raises
2
8 reps
-
8
Tricep Pushdown (Cable)
2
10-12 reps
-
9
Neutral Grip Dumbbell Bench Press
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
-
2
Tempo Split Squat (Smith Machine)
3
6 reps
-
3
Step-Up (Weighted)
3
6 reps
-
4
Hip Thrust (Dumbbell)
2
8 reps
-
5
Step Down
2
10 reps
-
6A
B Stance Romanian Deadlift Barbell
2
10 reps
-
6B
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
3 reps
-
2
Tempo Split Squat (Smith Machine)
4
5 reps
-
3
Step-Up (Weighted)
3
6 reps
-
4
Hip Thrust (Dumbbell)
3
8 reps
-
5
Step Down
3
10 reps
-
6
B Stance Romanian Deadlift Barbell
2
10 reps
-
7
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
2 reps
-
2
Tempo Split Squat (Smith Machine)
4
4 reps
-
3
Step-Up (Weighted)
4
5 reps
-
4
Hip Thrust (Dumbbell)
3
6 reps
-
5
Step Down
3
8 reps
-
6
B Stance Romanian Deadlift Barbell
2
8 reps
-
7
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
3
2 reps
-
2
Tempo Split Squat (Smith Machine)
5
3 reps
-
3
Step-Up (Weighted)
4
4 reps
-
4
Hip Thrust (Dumbbell)
3
6 reps
-
5
Step Down
3
8 reps
-
6
B Stance Romanian Deadlift Barbell
2
6 reps
-
7
Seated Calf Raise
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Pull
2
3 reps
-
2
Tempo Split Squat (Smith Machine)
3
5 reps
-
3
Step-Up (Weighted)
3
5 reps
-
4
Hip Thrust (Dumbbell)
3
6 reps
-
5
Step Down
3
8 reps
-
6
B Stance Romanian Deadlift Barbell
3
5 reps
-
7
Seated Calf Raise
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lawnmower Pulls
2
5 reps
-
2A
Chin-Up (Weighted)
3
6 reps
-
2B
Palof Hold Cable
3
0.2 mins
-
3A
Chest Supported Row (Dumbbell)
3
8 reps
-
3B
Press Up Weighted
2
10 reps
-
4
Curl And Press
2
10 reps
-
5
Bicep Curl (Barbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lawnmower Pulls
2
5 reps
-
2
Chin-Up (Weighted)
4
5 reps
-
3
Palof Hold Cable
3
0.2 mins
-
4
Chest Supported Row (Dumbbell)
3
6 reps
-
5
Press Up Weighted
2
10 reps
-
6
Curl And Press
2
10 reps
-
7
Bicep Curl (Barbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lawnmower Pulls
2
5 reps
-
2
Chin-Up (Weighted)
5
4 reps
-
3
Palof Hold Cable
3
0.2 mins
-
4
Chest Supported Row (Dumbbell)
4
6 reps
-
5
Press Up Weighted
2
8 reps
-
6
Curl And Press
2
10 reps
-
7
Bicep Curl (Barbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lawnmower Pulls
2
5 reps
-
2
Chin-Up (Weighted)
5
3 reps
-
3
Palof Hold Cable
3
0.2 mins
-
4
Chest Supported Row (Dumbbell)
4
5 reps
-
5
Press Up Weighted
2
8 reps
-
6
Curl And Press
3
10 reps
-
7
Bicep Curl (Barbell)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lawnmower Pulls
2
5 reps
-
2
Chin-Up (Weighted)
3
5 reps
-
3
Palof Hold Cable
3
0.2 mins
-
4
Chest Supported Row (Dumbbell)
3
6 reps
-
5
Press Up Weighted
3
10 reps
-
6
Curl And Press
3
10 reps
-
7
Bicep Curl (Barbell)
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
3
3 reps
-
2
Trap Bar Deadlift
3
6 reps
-
3
Hip Thrust (Barbell)
3
6 reps
-
4
Tempo Bench Pistol 3sec
3
10 reps
-
5
Leg Extension
2
8 reps
-
6
Dumbbell Lateral Lunge
2
8 reps
-
7
Glute-Ham Raise
2
10 reps
-
8
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
3
3 reps
-
2
Trap Bar Deadlift
4
5 reps
-
3
Hip Thrust (Barbell)
3
5 reps
-
4
Tempo Bench Pistol 3sec
3
10 reps
-
5
Leg Extension
3
8 reps
-
6
Dumbbell Lateral Lunge
2
8 reps
-
7
Glute-Ham Raise
2
10 reps
-
8
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
3
3 reps
-
2
Trap Bar Deadlift
4
4 reps
-
3
Hip Thrust (Barbell)
4
5 reps
-
4
Tempo Bench Pistol 3sec
4
10 reps
-
5
Leg Extension
3
6 reps
-
6
Dumbbell Lateral Lunge
2
8 reps
-
7
Glute-Ham Raise
2
10 reps
-
8
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
3
3 reps
-
2
Trap Bar Deadlift
5
3 reps
-
3
Hip Thrust (Barbell)
4
6 reps
-
4
Tempo Bench Pistol 3sec
4
10 reps
-
5
Leg Extension
3
6 reps
-
6
Dumbbell Lateral Lunge
2
8 reps
-
7
Glute-Ham Raise
2
10 reps
-
8
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jump
3
3 reps
-
2
Trap Bar Deadlift
3
5 reps
-
3
Hip Thrust (Barbell)
3
5 reps
-
4
Tempo Bench Pistol 3sec
3
10 reps
-
5
Leg Extension
3
8 reps
-
6
Dumbbell Lateral Lunge
2
8 reps
-
7
Glute-Ham Raise
2
10 reps
-
8
Single Leg Calf Raise (Bodyweight)
2
AMRAP
-
Week 1
1 / 5 Weeks
Day 1
1A
Landmine Push Press
2 Sets
5 Reps
-
1B
Deadbug
2 Sets
10 Reps
-
2
Neutral Grip Dumbbell Bench Press
3 Sets
6 Reps
-
3
Plyometric Press Ups
3 Sets
5 Reps
-
4A
Pause Dip
2 Sets
AMRAP
-
4B
Balboa Raises
2 Sets
8 Reps
-
4C
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
-
5A
Tempo Seated Shoulder Press
3 Sets
5 Reps
-
5B
Plank (Weighted)
3 Sets
0.5 mins
-
Day 2
1
Clean Pull
3 Sets
3 Reps
-
2
Tempo Split Squat (Smith Machine)
3 Sets
6 Reps
-
3
Step-Up (Weighted)
3 Sets
6 Reps
-
4
Hip Thrust (Dumbbell)
2 Sets
8 Reps
-
5
Step Down
2 Sets
10 Reps
-
6A
B Stance Romanian Deadlift Barbell
2 Sets
10 Reps
-
6B
Seated Calf Raise
2 Sets
12-15 Reps
-
Day 3
1
Lawnmower Pulls
2 Sets
5 Reps
-
2A
Chin-Up (Weighted)
3 Sets
6 Reps
-
2B
Palof Hold Cable
3 Sets
0.2 mins
-
3A
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
-
3B
Press Up Weighted
2 Sets
10 Reps
-
4
Curl And Press
2 Sets
10 Reps
-
5
Bicep Curl (Barbell)
1 Set
AMRAP
-
Day 4
1
Trap Bar Jump
3 Sets
3 Reps
-
2
Trap Bar Deadlift
3 Sets
6 Reps
-
3
Hip Thrust (Barbell)
3 Sets
6 Reps
-
4
Tempo Bench Pistol 3sec
3 Sets
10 Reps
-
5
Leg Extension
2 Sets
8 Reps
-
6
Dumbbell Lateral Lunge
2 Sets
8 Reps
-
7
Glute-Ham Raise
2 Sets
10 Reps
-
8
Single Leg Calf Raise (Bodyweight)
2 Sets
AMRAP
-