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In season rugby program

by oliver M.
1 athletes joined
3.0
(1 rating)

Program Description

If bodybuilding and rugby training had a baby Ment to get good training in a busy week without too much fatigue

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 09:01
  • Last Edited
    Sep 30, 2025 08:16

Summary

Elevate your game with this In-Season Rugby Program designed for athletes looking to maintain peak performance during the competitive season. Over the course of one week, you'll engage in three targeted workouts focusing on both lower and upper body strength, incorporating essential lifts like the Romanian Deadlift and Bench Press. Each session is crafted to enhance your power, agility, and endurance, ensuring you stay at the top of your game. With a full gym setup, you’ll have access to the equipment needed to maximize your training potential. Get ready to push your limits and dominate on the field!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Triceps
10.3%
Upper Back
9.1%
Biceps
8.9%
Lats
7.7%
Hamstrings
7.4%
Glutes
6.9%
Front Delts
6.3%
Middle Delts
5.7%
Adductors
5.4%
Chest
4.6%
Abs
4.3%
Calves
4.3%
Rear Delts
3.4%
Abductors
2%
Lower Back
1.7%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3-5 reps
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Hamstring Curl
1
4-6 reps
RPE 10
4
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
5
Leg Extension
2
4-6 reps
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
7
Hip Abductor (Machine)
1
6-8 reps
RPE 10
8
Abs Crunch (Machine)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-5 reps
3-5 reps
RPE 10
RPE 8
2
Overhead Press (Barbell)
1
3-5 reps
RPE 10
3
Pull-Up (Weighted)
2
4-6 reps
RPE 10
4
Reverse Pec Deck
1
4-6 reps
RPE 10
5
Single Arm Iso Row
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
1
4-6 reps
RPE 10
8
Tricep Pushdown (Cable)
2
4-6 reps
RPE 10
9
Preacher Curl (EZ Bar)
2
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 10
2
Dip (Weighted)
2
3-5 reps
RPE 10
3
Hamstring Curl
1
4-6 reps
RPE 10
4
Lat Pulldown
1
4-6 reps
RPE 10
5
Hip Adductor (Machine)
1
10 reps
RPE 10
6
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
7
Chest Supported Row (Machine)
1
4-6 reps
RPE 10
8
Calf Raise (Leg Press)
1
12 reps
RPE 10
9
Reverse Pec Deck
1
4-6 reps
RPE 10
10
Abs Crunch (Machine)
1
12 reps
RPE 10
11
Tricep Pushdown (Cable)
1
4-6 reps
RPE 10
12
Incline Curl (Dumbbell)
1
4-6 reps
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@10
@8
2
Overhead Press (Barbell)
1 Set
3-5 Reps
@10
3
Pull-Up (Weighted)
2 Sets
4-6 Reps
@10
4
Reverse Pec Deck
1 Set
4-6 Reps
@10
5
Single Arm Iso Row
2 Sets
4-6 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
7
Hammer Curl (Cable)
1 Set
4-6 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
4-6 Reps
@10
9
Preacher Curl (EZ Bar)
2 Sets
4-6 Reps
@10
Day 1
1
Deadlift (Smith Machine)
2 Sets
3-5 Reps
@10
2
Leg Press (45 Degrees)
2 Sets
4-6 Reps
@10
3
Hamstring Curl
1 Set
4-6 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
4-6 Reps
@10
6
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
7
Hip Abductor (Machine)
1 Set
6-8 Reps
@10
8
Abs Crunch (Machine)
1 Set
12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
3-5 Reps
@10
2
Dip (Weighted)
2 Sets
3-5 Reps
@10
3
Hamstring Curl
1 Set
4-6 Reps
@10
4
Lat Pulldown
1 Set
4-6 Reps
@10
5
Hip Adductor (Machine)
1 Set
10 Reps
@10
6
Shoulder Press (Plate Loaded)
1 Set
4-6 Reps
@10
7
Chest Supported Row (Machine)
1 Set
4-6 Reps
@10
8
Calf Raise (Leg Press)
1 Set
12 Reps
@10
9
Reverse Pec Deck
1 Set
4-6 Reps
@10
10
Abs Crunch (Machine)
1 Set
12 Reps
@10
11
Tricep Pushdown (Cable)
1 Set
4-6 Reps
@10
12
Incline Curl (Dumbbell)
1 Set
4-6 Reps
@10