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Ben pre-season

by Gordon MacRae
2 athletes joined

Program Description

Build explosive strength for rugby

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 11, 2025 09:56
  • Last Edited
    Jun 18, 2025 12:49

Summary

Get ready to elevate your performance with the "Ben Pre-Season" program, a focused 4-week training regimen designed for serious lifters. Committing just three days a week, you'll engage in a blend of strength and cardio exercises, including barbell bench presses, front squats, and dynamic movements like battle ropes and box jumps. Each workout is meticulously structured to enhance your strength, endurance, and overall athleticism, ensuring you hit the ground running when the season starts. Perfect for those looking to build a solid foundation, this program will challenge you while keeping your training fresh and exciting!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 8
6
Battle Ropes
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 8
6
Battle Ropes
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 8
6
Battle Ropes
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
500m Row
1
-
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 8
6
Battle Ropes
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
1 mins
-
2
Trap Bar Deadlift
5
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6
Med Ball Slam
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
1 mins
-
2
Trap Bar Deadlift
5
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6
Med Ball Slam
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
1 mins
-
2
Trap Bar Deadlift
5
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6
Med Ball Slam
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
2
1 mins
-
2
Trap Bar Deadlift
5
5 reps
RPE 8
3
Leg Press
3
8 reps
RPE 7
4
Tricep Pushdown (Cable)
2
10 reps
RPE 8.5
5
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
6
Med Ball Slam
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
1 mins
-
2
Goblet Squat
5
5 reps
RPE 9.5
3
Kettlebell Clean and Press
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Battle Ropes
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
1 mins
-
2
Goblet Squat
5
5 reps
RPE 9.5
3
Kettlebell Clean and Press
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Battle Ropes
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
1 mins
-
2
Goblet Squat
5
5 reps
RPE 9.5
3
Kettlebell Clean and Press
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Battle Ropes
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
1 mins
-
2
Goblet Squat
5
5 reps
RPE 9.5
3
Kettlebell Clean and Press
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Battle Ropes
2
1 mins
-
Week 1
1 / 4 Weeks
Day 1
1
500m Row
1 Set
-
2
Bench Press (Barbell)
5 Sets
5 Reps
@8
3
Front Squat (Barbell)
3 Sets
6 Reps
@7
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7
5
Bent Over Row (Dumbbell)
2 Sets
6 Reps
@8
6
Battle Ropes
1 Set
1 mins
-
Day 2
1
Box Jump
2 Sets
1 mins
-
2
Trap Bar Deadlift
5 Sets
5 Reps
@8
3
Leg Press
3 Sets
8 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8.5
5
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Med Ball Slam
2 Sets
1 mins
-
Day 3
1
SkiErg
2 Sets
1 mins
-
2
Goblet Squat
5 Sets
5 Reps
@9.5
3
Kettlebell Clean and Press
2 Sets
10 Reps
@8
4
Lat Pulldown
2 Sets
10 Reps
@8
5
Battle Ropes
2 Sets
1 mins
-