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
May 11, 2025 05:59

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

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

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

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

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

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

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

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

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

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 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

-