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rugby+

by rafael frança
1 athletes joined

Program Description

off-season

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 25, 2025 07:28
  • Last Edited
    May 25, 2025 10:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4
10 reps
60%
3
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
4
Landmine Press
4
10 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Push Press (Barbell)
3
6 reps
60%
7
French Press
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
10 reps
60%
3
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Landmine Press
4
10 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Push Press (Barbell)
3
6 reps
60%
7
French Press
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4
10 reps
60%
3
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
4
Landmine Press
4
10 reps
-
5
Dip (Bodyweight)
4
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
12 reps
-
6B
Push Press (Barbell)
3
6 reps
60%
7
French Press
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Bent Over Row (Barbell, Paused)
4
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Lying Reverse Fly
4
12 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Bent Over Row (Barbell, Paused)
4
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Lying Reverse Fly
4
12 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Bent Over Row (Barbell, Paused)
4
10 reps
-
4
Single Arm Row (Dumbbell)
4
10 reps
-
5
Lying Reverse Fly
4
12 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
7
Farmer's Walk (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Plank
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Romanian Deadlift (Dumbbell)
4
10 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Lying Leg Curl
4
12 reps
-
6
Seated Calf Raise
4
15 reps
-
7
Plank
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
60%
2
Kettlebell Swing
5
8 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Landmine Press
4
8 reps
-
5
Box Jump
4
6 reps
-
6
Farmer's Walk (Weighted)
4
20 reps
-
7
Plank
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
60%
2
Kettlebell Swing
5
8 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Landmine Press
4
8 reps
-
5
Box Jump
4
6 reps
-
6
Farmer's Walk (Weighted)
4
20 reps
-
7
Plank
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
10 reps
60%
2
Kettlebell Swing
5
8 reps
-
3
Pull-Up (Bodyweight)
5
AMRAP
-
4
Landmine Press
4
8 reps
-
5
Box Jump
4
6 reps
-
6
Farmer's Walk (Weighted)
4
20 reps
-
7
Plank
1
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
60%
2
Box Jump
4
6 reps
-
3
Step-Up (Weighted)
4
10 reps
-
4
Lateral Box Jump
3
10 reps
-
5
Dead Hang
3
AMRAP
-
6
Standing Calf Raise
4
20 reps
-
7
Abs Crunch (Weighted)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
60%
2
Box Jump
4
6 reps
-
3
Step-Up (Weighted)
4
10 reps
-
4
Lateral Box Jump
3
10 reps
-
5
Dead Hang
3
AMRAP
-
6
Standing Calf Raise
4
20 reps
-
7
Abs Crunch (Weighted)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
60%
2
Box Jump
4
6 reps
-
3
Step-Up (Weighted)
4
10 reps
-
4
Lateral Box Jump
3
10 reps
-
5
Dead Hang
3
AMRAP
-
6
Standing Calf Raise
4
20 reps
-
7
Abs Crunch (Weighted)
4
15 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
60%
3
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
4
Landmine Press
4 Sets
10 Reps
-
5
Dip (Bodyweight)
4 Sets
AMRAP
-
6A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6B
Push Press (Barbell)
3 Sets
6 Reps
60%
7
French Press
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Bent Over Row (Barbell, Paused)
4 Sets
10 Reps
-
4
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
5
Lying Reverse Fly
4 Sets
12 Reps
-
6A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Farmer's Walk (Weighted)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Lying Leg Curl
4 Sets
12 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
7
Plank
1 Set
3 mins
-
Day 4
1
Bench Press (Dumbbell)
5 Sets
10 Reps
60%
2
Kettlebell Swing
5 Sets
8 Reps
-
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
-
4
Landmine Press
4 Sets
8 Reps
-
5
Box Jump
4 Sets
6 Reps
-
6
Farmer's Walk (Weighted)
4 Sets
20 Reps
-
7
Plank
1 Set
3 mins
-
Day 5
1
Romanian Deadlift (Barbell)
5 Sets
10 Reps
60%
2
Box Jump
4 Sets
6 Reps
-
3
Step-Up (Weighted)
4 Sets
10 Reps
-
4
Lateral Box Jump
3 Sets
10 Reps
-
5
Dead Hang
3 Sets
AMRAP
-
6
Standing Calf Raise
4 Sets
20 Reps
-
7
Abs Crunch (Weighted)
4 Sets
15 Reps
-