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Rugby Off-season

by Mason C.

Program Description

This off-season program is designed to support athletes in active recovery, mobility and injury prevention. Start this program after taking 2 weeks off from your last game of the season. This program balances rest and movement to refresh your body, reduce fatigue, and prepare you for your next training cycle, keeping you ready to return stronger and more resilient.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 08:24
  • Last Edited
    Feb 15, 2026 07:46
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Quadriceps
11.1%
Hamstrings
9.7%
Front Delts
9.6%
Abs
8.7%
Triceps
8.1%
Upper Back
7%
Middle Delts
5.1%
Chest
4.6%
Lats
4.6%
Biceps
4.6%
Cardio
4.3%
Lower Back
2.8%
Rear Delts
2.5%
Calves
1.5%
Adductors
1.4%
Other
1%
Abductors
1%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
Squat (Barbell)
4
8 reps
RPE 8.5
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
6A
Leg Extension
3
12 reps
RPE 8.5
6B
Standing Calf Raise
3
10 reps
RPE 8.5
7
Cycling
8
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4A
Squat (Barbell)
4
8 reps
RPE 8.5
4B
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
5A
Leg Extension
3
12 reps
RPE 8.5
5B
Standing Calf Raise
3
10 reps
RPE 8.5
6
Cycling
8
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4A
Squat (Barbell)
4
8 reps
RPE 8.5
4B
Trap Bar Deadlift
4
10 reps
RPE 8.5
5A
Sissy Squat
3
12 reps
RPE 8.5
5B
Standing Calf Raise
3
12 reps
RPE 8.5
6
Cycling
5
2 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4A
Squat (Barbell)
4
8 reps
RPE 8.5
4B
Trap Bar Deadlift
4
10 reps
RPE 8.5
5A
Sissy Squat
3
12 reps
RPE 8.5
5B
Standing Calf Raise
3
12 reps
RPE 8.5
6
Cycling
5
2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3A
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
3B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
4A
Cable Standing Core Rotation
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
4C
Cable Crunch
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3A
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
3B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
4A
Cable Standing Core Rotation
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
4C
Cable Crunch
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3A
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
4A
Cable Standing Core Rotation
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4C
Cable Crunch
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3A
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
3B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8.5
4A
Cable Standing Core Rotation
3
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4C
Cable Crunch
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
10 reps
RPE 7
2A
Leg Press
4
8 reps
RPE 8.5
2B
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
3
5 reps
RPE 8.5
3B
Hamstring Curl
3
10 reps
RPE 8.5
3C
Hanging Leg Raise
3
10 reps
RPE 8.5
4
Row Machine
7
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
10 reps
RPE 7
2A
Leg Press
4
8 reps
RPE 8.5
2B
Hip Thrust (Barbell)
4
10 reps
RPE 8.5
3A
Lunge (Dumbbell)
3
5 reps
RPE 8.5
3B
Hamstring Curl
3
10 reps
RPE 8.5
3C
Hanging Leg Raise
3
10 reps
RPE 8.5
4
Row Machine
7
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2A
Leg Press
4
8 reps
RPE 8.5
2B
Hip Thrust (Barbell)
4
12 reps
RPE 8.5
3A
Bulgarian Split Squat (Dumbbell)
3
5 reps
RPE 8.5
3B
Hamstring Curl
3
10 reps
RPE 8.5
3C
Hanging Leg Raise
3
10 reps
RPE 8.5
4
Row Machine
8
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2A
Leg Press
4
8 reps
RPE 8.5
2B
Hip Thrust (Barbell)
4
12 reps
RPE 8.5
3A
Bulgarian Split Squat (Dumbbell)
3
5 reps
RPE 8.5
3B
Hamstring Curl
3
10 reps
RPE 8.5
3C
Hanging Leg Raise
3
10 reps
RPE 8.5
4
Row Machine
8
1 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 8.5
3A
Lat Pulldown
4
10 reps
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
4A
Upright Row (Dumbbell)
3
10 reps
RPE 8.5
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
5A
Squat Thruster
3
15 reps
RPE 8.5
5B
Decline Crunch
3
15 reps
RPE 8.5
5C
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2
Dumbbell Row
4
8 reps
RPE 8.5
3A
Lat Pulldown
4
10 reps
RPE 8.5
3B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
4A
Upright Row (Dumbbell)
3
10 reps
RPE 8.5
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
5A
Squat Thruster
3
15 reps
RPE 8.5
5B
Decline Crunch
3
15 reps
RPE 8.5
5C
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2
Dumbbell Incline Row
4
8 reps
RPE 8.5
3
Pull-Up (Bodyweight)
4
RPE 8.5
4A
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
4C
Upright Row (Cable)
3
8 reps
RPE 8.5
5A
Squat Thruster
3
15 reps
RPE 8.5
5B
Decline Crunch
3
15 reps
RPE 8.5
5C
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2
Dumbbell Incline Row
4
8 reps
RPE 8.5
3
Pull-Up (Bodyweight)
4
8 reps
RPE 8.5
4A
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
4B
Hammer Curl (Dumbbell)
3
10 reps
RPE 8.5
4C
Upright Row (Cable)
3
8 reps
RPE 8.5
5A
Squat Thruster
3
15 reps
RPE 8.5
5B
Decline Crunch
3
15 reps
RPE 8.5
5C
Bent Over Row (Barbell)
3
15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 1
1
Cycling
1 Set
3 mins
@6
2
Stretching
1 Set
2 mins
@6.5
3
Abductor Walk
1 Set
10 Reps
@7
4
Squat (Barbell)
4 Sets
8 Reps
@8.5
5
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@8.5
6A
Leg Extension
3 Sets
12 Reps
@8.5
6B
Standing Calf Raise
3 Sets
10 Reps
@8.5
7
Cycling
8 Sets
1 mins
@9
Day 2
1A
Row Machine
1 Set
2 mins
@6
1B
Band Standing Shoulder Complex
1 Set
10 Reps
@6.5
1C
Push Up
1 Set
12 Reps
@7
2A
Bench Press (Dumbbell)
4 Sets
8 Reps
@8.5
2B
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8.5
3A
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
3B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8.5
4A
Cable Standing Core Rotation
3 Sets
8 Reps
@8.5
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
4C
Cable Crunch
3 Sets
8 Reps
@8.5
Day 3
1A
Cycling
1 Set
3 mins
@6
1B
Stretching
1 Set
2 mins
@6.5
1C
Pogo Jump
1 Set
10 Reps
@7
2A
Leg Press
4 Sets
8 Reps
@8.5
2B
Hip Thrust (Barbell)
4 Sets
10 Reps
@8.5
3A
Lunge (Dumbbell)
3 Sets
5 Reps
@8.5
3B
Hamstring Curl
3 Sets
10 Reps
@8.5
3C
Hanging Leg Raise
3 Sets
10 Reps
@8.5
4
Row Machine
7 Sets
1 mins
@9
Day 4
1A
Row Machine
1 Set
3 mins
@6
1B
Band Standing Shoulder Complex
1 Set
10 Reps
@6.5
1C
Push Up
1 Set
12 Reps
@7
2
Dumbbell Row
4 Sets
8 Reps
@8.5
3A
Lat Pulldown
4 Sets
10 Reps
@8.5
3B
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8.5
4A
Upright Row (Dumbbell)
3 Sets
10 Reps
@8.5
4B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8.5
5A
Squat Thruster
3 Sets
15 Reps
@8.5
5B
Decline Crunch
3 Sets
15 Reps
@8.5
5C
Bent Over Row (Barbell)
3 Sets
15 Reps
@8.5