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RUGBY IN SEASON

by Reese F.
1 athletes joined

Program Description

This training in the weight room will help you stay in shape and in good health to make sure your muscles are good to go when you finally get out to the Saturday game 

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 25, 2024 02:00
  • Last Edited
    Dec 19, 2024 06:55
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
5 mins
-
2
Squat (Bodyweight)
1
3 reps
-
3
Cossack Squat
1
8 reps
-
4
Reverse Nordic Curl
1
10 reps
-
5A
Hands on Hips Countermovement Jump
3
3 reps
-
5B
Single Leg Romanian Deadlift
3
5 reps
-
6A
Power Clean
4
3 reps
-
6B
Single Leg Calf Raise
4
12 reps
-
7
Squat (Barbell)
4
8 reps
-
8A
Hip Bridge March
1
3
20 reps
10 reps
-
-
8B
Side Plank
3
0.1 mins
-
9
Lying Leg Raise
3
10 reps
-
10
Pallof Press
3
20 reps
-
11
Plank
3
0.2 mins
-
12
Ab Wheel
3
8 reps
-
13
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
5 mins
-
2
Squat (Bodyweight)
1
3 reps
-
3
Cossack Squat
1
8 reps
-
4
Reverse Nordic Curl
1
10 reps
-
5A
Hands on Hips Countermovement Jump
3
3 reps
-
5B
Single Leg Romanian Deadlift
3
5 reps
-
6A
Power Clean
4
3 reps
-
6B
Single Leg Calf Raise
4
12 reps
-
7
Squat (Barbell)
4
8 reps
-
8A
Hip Bridge March
1
3
20 reps
10 reps
-
-
8B
Side Plank
3
0.1 mins
-
9
Lying Leg Raise
3
10 reps
-
10
Pallof Press
3
20 reps
-
11
Plank
3
0.2 mins
-
12
Ab Wheel
3
8 reps
-
13
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
5 mins
-
2
Squat (Bodyweight)
1
3 reps
-
3
Cossack Squat
1
8 reps
-
4
Reverse Nordic Curl
1
10 reps
-
5A
Hands on Hips Countermovement Jump
3
3 reps
-
5B
Single Leg Romanian Deadlift
3
5 reps
-
6A
Power Clean
4
3 reps
-
6B
Single Leg Calf Raise
4
12 reps
-
7
Squat (Barbell)
4
8 reps
-
8A
Hip Bridge March
1
3
20 reps
10 reps
-
-
8B
Side Plank
3
0.1 mins
-
9
Lying Leg Raise
3
10 reps
-
10
Pallof Press
3
20 reps
-
11
Plank
3
0.2 mins
-
12
Ab Wheel
3
8 reps
-
13
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
5 mins
-
2
Squat (Bodyweight)
1
3 reps
-
3
Cossack Squat
1
8 reps
-
4
Reverse Nordic Curl
1
10 reps
-
5A
Hands on Hips Countermovement Jump
3
3 reps
-
5B
Single Leg Romanian Deadlift
3
5 reps
-
6A
Power Clean
4
3 reps
-
6B
Single Leg Calf Raise
4
12 reps
-
7
Squat (Barbell)
4
8 reps
-
8A
Hip Bridge March
1
3
20 reps
10 reps
-
-
8B
Side Plank
3
0.1 mins
-
9
Lying Leg Raise
3
10 reps
-
10
Pallof Press
3
20 reps
-
11
Plank
3
0.2 mins
-
12
Ab Wheel
3
8 reps
-
13
Seated Calf Raise
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
5 mins
-
2
Squat (Bodyweight)
1
3 reps
-
3
Cossack Squat
1
8 reps
-
4
Reverse Nordic Curl
1
10 reps
-
5A
Hands on Hips Countermovement Jump
3
3 reps
-
5B
Single Leg Romanian Deadlift
3
5 reps
-
6A
Power Clean
4
3 reps
-
6B
Single Leg Calf Raise
4
12 reps
-
7
Squat (Barbell)
4
8 reps
-
8A
Hip Bridge March
1
3
20 reps
10 reps
-
-
8B
Side Plank
3
0.1 mins
-
9
Lying Leg Raise
3
10 reps
-
10
Pallof Press
3
20 reps
-
11
Plank
3
0.2 mins
-
12
Ab Wheel
3
8 reps
-
13
Seated Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
10 reps
RPE 6
2A
Med Ball Slam
3
3 reps
RPE 10
2B
Landmine Press
3
3 reps
RPE 10
3A
Bench Press (Barbell)
3
3 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
5 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 7
5
Pallof Press
3
20 reps
-
6
Ab Wheel
3
8 reps
-
7
Plank
3
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
10 reps
RPE 6
2A
Med Ball Slam
3
3 reps
RPE 10
2B
Landmine Press
3
3 reps
RPE 10
3A
Bench Press (Barbell)
3
3 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
5 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 7
5
Pallof Press
3
20 reps
-
6
Ab Wheel
3
8 reps
-
7
Plank
3
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
10 reps
RPE 6
2A
Med Ball Slam
3
3 reps
RPE 10
2B
Landmine Press
3
3 reps
RPE 10
3A
Bench Press (Barbell)
3
3 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
5 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 7
5
Pallof Press
3
20 reps
-
6
Ab Wheel
3
8 reps
-
7
Plank
3
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
10 reps
RPE 6
2A
Med Ball Slam
3
3 reps
RPE 10
2B
Landmine Press
3
3 reps
RPE 10
3A
Bench Press (Barbell)
3
3 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
5 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 7
5
Pallof Press
3
20 reps
-
6
Ab Wheel
3
8 reps
-
7
Plank
3
0.2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
10 reps
RPE 6
2A
Med Ball Slam
3
3 reps
RPE 10
2B
Landmine Press
3
3 reps
RPE 10
3A
Bench Press (Barbell)
3
3 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
5 reps
RPE 8
4A
Standing Behind Neck Shoulder Press (Barbell)
3
5 reps
RPE 10
4B
Face Pull
3
10 reps
RPE 7
5
Pallof Press
3
20 reps
-
6
Ab Wheel
3
8 reps
-
7
Plank
3
0.2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
-
2
I, Y, T (IYT) Raise
1
-
3
Rack Pull (Barbell)
3
8 reps
-
4
Walking Lunge
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Dumbbell Row
3
8 reps
-
7
Push Up
3
-
8
Turkish Get Up
3
4 reps
-
9
Burpee
3
-
10
Ab Wheel
3
8 reps
-
11
Pallof Press
3
20 reps
-
12
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
-
2
I, Y, T (IYT) Raise
1
-
3
Rack Pull (Barbell)
3
8 reps
-
4
Walking Lunge
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Dumbbell Row
3
8 reps
-
7
Push Up
3
-
8
Turkish Get Up
3
4 reps
-
9
Burpee
3
-
10
Ab Wheel
3
8 reps
-
11
Pallof Press
3
20 reps
-
12
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
-
2
I, Y, T (IYT) Raise
1
-
3
Rack Pull (Barbell)
3
8 reps
-
4
Walking Lunge
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Dumbbell Row
3
8 reps
-
7
Push Up
3
-
8
Turkish Get Up
3
4 reps
-
9
Burpee
3
-
10
Ab Wheel
3
8 reps
-
11
Pallof Press
3
20 reps
-
12
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
-
2
I, Y, T (IYT) Raise
1
-
3
Rack Pull (Barbell)
3
8 reps
-
4
Walking Lunge
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Dumbbell Row
3
8 reps
-
7
Push Up
3
-
8
Turkish Get Up
3
4 reps
-
9
Burpee
3
-
10
Ab Wheel
3
8 reps
-
11
Pallof Press
3
20 reps
-
12
Lying Leg Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike Ride
1
-
2
I, Y, T (IYT) Raise
1
-
3
Rack Pull (Barbell)
3
8 reps
-
4
Walking Lunge
3
10 reps
-
5
Overhead Press (Barbell)
3
8 reps
-
6
Dumbbell Row
3
8 reps
-
7
Push Up
3
-
8
Turkish Get Up
3
4 reps
-
9
Burpee
3
-
10
Ab Wheel
3
8 reps
-
11
Pallof Press
3
20 reps
-
12
Lying Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
3
5 reps
-
2A
Bench Press (Barbell)
4
5 reps
-
2B
Pull-Up (Bodyweight)
4
5 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Dumbbell Row
3
10 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lu Raise
3
10 reps
-
4C
Face Pull
3
10 reps
-
5
Plank
3
0.3 mins
-
6
Side Plank
3
0.3 mins
-
7
Tricep Pushdown (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
I, Y, T (IYT) Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
3
5 reps
-
2A
Bench Press (Barbell)
4
5 reps
-
2B
Pull-Up (Bodyweight)
4
5 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Dumbbell Row
3
10 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lu Raise
3
10 reps
-
4C
Face Pull
3
10 reps
-
5
Plank
3
0.3 mins
-
6
Side Plank
3
0.3 mins
-
7
Tricep Pushdown (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
I, Y, T (IYT) Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
3
5 reps
-
2A
Bench Press (Barbell)
4
5 reps
-
2B
Pull-Up (Bodyweight)
4
5 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Dumbbell Row
3
10 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lu Raise
3
10 reps
-
4C
Face Pull
3
10 reps
-
5
Plank
3
0.3 mins
-
6
Side Plank
3
0.3 mins
-
7
Tricep Pushdown (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
I, Y, T (IYT) Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
3
5 reps
-
2A
Bench Press (Barbell)
4
5 reps
-
2B
Pull-Up (Bodyweight)
4
5 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Dumbbell Row
3
10 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lu Raise
3
10 reps
-
4C
Face Pull
3
10 reps
-
5
Plank
3
0.3 mins
-
6
Side Plank
3
0.3 mins
-
7
Tricep Pushdown (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
I, Y, T (IYT) Raise
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
3
5 reps
-
2A
Bench Press (Barbell)
4
5 reps
-
2B
Pull-Up (Bodyweight)
4
5 reps
-
3A
Incline Bench Press (Barbell)
3
10 reps
-
3B
Dumbbell Row
3
10 reps
-
4A
Arnold Press
3
10 reps
-
4B
Lu Raise
3
10 reps
-
4C
Face Pull
3
10 reps
-
5
Plank
3
0.3 mins
-
6
Side Plank
3
0.3 mins
-
7
Tricep Pushdown (Cable)
3
-
8
Preacher Curl (Dumbbell)
3
-
9
I, Y, T (IYT) Raise
3
5 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bike Ride
1 Set
5 mins
-
2
Squat (Bodyweight)
1 Set
3 Reps
-
3
Cossack Squat
1 Set
8 Reps
-
4
Reverse Nordic Curl
1 Set
10 Reps
-
5A
Hands on Hips Countermovement Jump
3 Sets
3 Reps
-
5B
Single Leg Romanian Deadlift
3 Sets
5 Reps
-
6A
Power Clean
4 Sets
3 Reps
-
6B
Single Leg Calf Raise
4 Sets
12 Reps
-
7
Squat (Barbell)
4 Sets
8 Reps
-
8A
Hip Bridge March
1 Set
3 Sets
20 Reps
10 Reps
-
-
8B
Side Plank
3 Sets
0.1 mins
-
9
Lying Leg Raise
3 Sets
10 Reps
-
10
Pallof Press
3 Sets
20 Reps
-
11
Plank
3 Sets
0.2 mins
-
12
Ab Wheel
3 Sets
8 Reps
-
13
Seated Calf Raise
3 Sets
12 Reps
-
Day 4
1
I, Y, T (IYT) Raise
3 Sets
5 Reps
-
2A
Bench Press (Barbell)
4 Sets
5 Reps
-
2B
Pull-Up (Bodyweight)
4 Sets
5 Reps
-
3A
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3B
Dumbbell Row
3 Sets
10 Reps
-
4A
Arnold Press
3 Sets
10 Reps
-
4B
Lu Raise
3 Sets
10 Reps
-
4C
Face Pull
3 Sets
10 Reps
-
5
Plank
3 Sets
0.3 mins
-
6
Side Plank
3 Sets
0.3 mins
-
7
Tricep Pushdown (Cable)
3 Sets
-
8
Preacher Curl (Dumbbell)
3 Sets
-
9
I, Y, T (IYT) Raise
3 Sets
5 Reps
-
Day 2
1
I, Y, T (IYT) Raise
2 Sets
10 Reps
@6
2A
Med Ball Slam
3 Sets
3 Reps
@10
2B
Landmine Press
3 Sets
3 Reps
@10
3A
Bench Press (Barbell)
3 Sets
3 Reps
@10
3B
Single Arm Row (Dumbbell)
3 Sets
5 Reps
@8
4A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5 Reps
@10
4B
Face Pull
3 Sets
10 Reps
@7
5
Pallof Press
3 Sets
20 Reps
-
6
Ab Wheel
3 Sets
8 Reps
-
7
Plank
3 Sets
0.2 mins
-
Day 3
1
Bike Ride
1 Set
-
2
I, Y, T (IYT) Raise
1 Set
-
3
Rack Pull (Barbell)
3 Sets
8 Reps
-
4
Walking Lunge
3 Sets
10 Reps
-
5
Overhead Press (Barbell)
3 Sets
8 Reps
-
6
Dumbbell Row
3 Sets
8 Reps
-
7
Push Up
3 Sets
-
8
Turkish Get Up
3 Sets
4 Reps
-
9
Burpee
3 Sets
-
10
Ab Wheel
3 Sets
8 Reps
-
11
Pallof Press
3 Sets
20 Reps
-
12
Lying Leg Raise
3 Sets
10 Reps
-