RUGBY IN SEASON
Rugby training for in season weight room workout 
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bike Ride | 1 | 5 min |
| 2 | Squat (Bodyweight) | 1 | 3 reps |
| 3 | Cossack Squat | 1 | 8 reps |
| 4 | Reverse Nordic Curl | 1 | 10 reps |
| Superset | |||
| 5A | Hands on Hips Countermovement Jump | 3 | 3 reps |
| 5B | Single Leg Romanian Deadlift | 3 | 5 reps |
| Superset | |||
| 6A | Power Clean | 4 | 3 reps |
| 6B | Single Leg Calf Raise | 4 | 12 reps |
| 7 | Squat (Barbell) | 4 | 8 reps |
| Superset | |||
| 8A | Hip Bridge March | 1 | 20 reps |
| 3 | 10 reps | ||
| 8B | Side Plank | 3 | 0.1 min |
| 9 | Lying Leg Raise | 3 | 10 reps |
| 10 | Pallof Press | 3 | 20 reps |
| 11 | Plank | 3 | 0.2 min |
| 12 | Ab Wheel | 3 | 8 reps |
| 13 | Seated Calf Raise | 3 | 12 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | I, Y, T (IYT) Raise | 2 | 10 reps | @6 |
| Superset | ||||
| 2A | Med Ball Slam | 3 | 3 reps | @10 |
| 2B | Landmine Press | 3 | 3 reps | @10 |
| Superset | ||||
| 3A | Bench Press (Barbell) | 3 | 3 reps | @10 |
| 3B | Single Arm Row (Dumbbell) | 3 | 5 reps | @8 |
| Superset | ||||
| 4A | Standing Behind Neck Shoulder Press (Barbell) | 3 | 5 reps | @10 |
| 4B | Face Pull | 3 | 10 reps | @7 |
| 5 | Pallof Press | 3 | 20 reps | — |
| 6 | Ab Wheel | 3 | 8 reps | — |
| 7 | Plank | 3 | 0.2 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bike Ride | 1 | 0 min |
| 2 | I, Y, T (IYT) Raise | 1 | 0 reps |
| 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 | 0 reps |
| 8 | Turkish Get Up | 3 | 4 reps |
| 9 | Burpee | 3 | 0 reps |
| 10 | Ab Wheel | 3 | 8 reps |
| 11 | Pallof Press | 3 | 20 reps |
| 12 | Lying Leg Raise | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | I, Y, T (IYT) Raise | 3 | 5 reps |
| Superset | |||
| 2A | Bench Press (Barbell) | 4 | 5 reps |
| 2B | Pull-Up (Bodyweight) | 4 | 5 reps |
| Superset | |||
| 3A | Incline Bench Press (Barbell) | 3 | 10 reps |
| 3B | Dumbbell Row | 3 | 10 reps |
| Superset | |||
| 4A | Arnold Press | 3 | 10 reps |
| 4B | Lu Raise | 3 | 10 reps |
| 4C | Face Pull | 3 | 10 reps |
| 5 | Plank | 3 | 0.3 min |
| 6 | Side Plank | 3 | 0.3 min |
| 7 | Tricep Pushdown (Cable) | 3 | 0 reps |
| 8 | Preacher Curl (Dumbbell) | 3 | 0 reps |
| 9 | I, Y, T (IYT) Raise | 3 | 5 reps |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, RUGBY IN SEASON is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full 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.
RUGBY IN SEASON is structured around 4 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
RUGBY IN SEASON 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.
Get started
