Routine
This is my weekly routine for Rugby Im going to be known and this is where it starts from the work that intimidates from the sight of
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Warm Up | 1 | 10 min | — |
| Superset | ||||
| 2A | Squat (Barbell) | 1 | 5 reps | @4 |
| 1 | 5 reps | @4 | ||
| 1 | 5 reps | @9 | ||
| 1 | 5 reps | @9.5 | ||
| 1 | 5 reps | @10 | ||
| 2B | Bicep Curl (EZ Bar) | 1 | 15 reps | @4 |
| 1 | 15 reps | @4 | ||
| 1 | 15 reps | @4 | ||
| Superset | ||||
| 3A | Rack Pull (Barbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 3B | Reverse Bicep Curl (EZ Bar) | 1 | 10 reps | @4 |
| 1 | 10 reps | @4 | ||
| 1 | 10 reps | @4 | ||
| 4 | Ankle Mobility | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 5 | Power Clean | 1 | 10 reps | @6 |
| 1 | 8 reps | @7 | ||
| 1 | 6 reps | @8 | ||
| Superset | ||||
| 6A | Romanian Deadlift (Barbell) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 6B | Skull Crusher (Barbell) | 1 | 10 reps | @4 |
| 1 | 10 reps | @4 | ||
| 1 | 10 reps | @4 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Warm Up Shoulder Joints | 1 | 10 min | — |
| Superset | ||||
| 2A | Seated Military Press (Barbell) | 1 | 5 reps | @4 |
| 1 | 4 reps | @7 | ||
| 1 | 4 reps | @8 | ||
| 1 | 4 reps | @9 | ||
| 2B | Push Up | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| Superset | ||||
| 3A | Ez Bar Front Raise | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @7 | ||
| 3B | Push Up | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 1 | 10–20 reps | @7–8 |
| 1 | 10–20 reps | @7–8 | ||
| 1 | 10–20 reps | @7–8 | ||
| 4B | Push Up | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| 5 | Rear Delt Fly (Cable) | 1 | 8–10 reps | @8–9 |
| 1 | 8–10 reps | @8–9 | ||
| 1 | 8–10 reps | @8–9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Warm Up Chest | 1 | 10 min | — |
| 2 | Bench Press (Barbell) | 1 | 6 reps | @8 |
| 1 | 5 reps | @9 | ||
| 1 | 6 reps | @9.5 | ||
| 3 | Pull-Up (Bodyweight) | 1 | 8 reps | — |
| 1 | 2 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 2 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 2 reps | — | ||
| 4 | Floor Press (Barbell) | 1 | 8–10 reps | — |
| 1 | 8–10 reps | — | ||
| 5 | Lat Pulldown (Single Arm) | 1 | 12 reps | — |
| 1 | 12 reps | — | ||
| 1 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (EZ Bar) | 1 | 10–15 reps | — |
| 1 | 10–15 reps | — | ||
| 1 | 10–15 reps | — | ||
| 1B | Ez Bar Bicep Curl Heavy Drop | 1 | 3 reps | @10 |
| 1 | 3 reps | @10 | ||
| 1 | 3 reps | @10 | ||
| 2 | Preacher Hammer Curl | 1 | 8 reps | — |
| 1 | 8 reps | — | ||
| 1 | 8 reps | — | ||
| 3 | Reverse Bicep Curl (EZ Bar) | 1 | 15 reps | — |
| 1 | 15 reps | — | ||
| 1 | 15 reps | — | ||
| 4 | Skull Crusher (Dumbbell) | 1 | 30 reps | — |
| 1 | 30 reps | — | ||
| 1 | 30 reps | — | ||
| 5 | Towel Barbell Hold | 1 | 0.3 min | — |
| 1 | 0.3 min | — | ||
| 1 | 0.3 min | — | ||
| 6 | Plate Pinch | 1 | 0.3 min | — |
| 1 | 0.3 min | — | ||
| 1 | 0.3 min | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Warm Up Shoulder Joints | 1 | 5 min |
| 2 | Warm Up Chest | 1 | 5 min |
| 3 | Ankle Mobility | 1 | 15 reps |
| 1 | 15 reps | ||
| 4 | Box Squat (Barbell) | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 5 | Overhead Press (Barbell) | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps | ||
| 6 | Power Clean | 1 | 5 reps |
| 1 | 5 reps | ||
| 1 | 5 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rugby | 1 | 80 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | AMRAP |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Routine is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Routine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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