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In season rugby program

by oliver M.

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
    70 minutes
  • Created
    Aug 20, 2025 09:01
  • Last Edited
    Aug 21, 2025 08:18

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!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Calf Raise (Leg Press)
2
8-12 reps
RPE 10
3
Single Leg Press
1
6-8 reps
RPE 10
4
Hamstring Curl
1
6-8 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
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
Pec Deck (Machine)
1
6-8 reps
RPE 10
5
Abs Crunch (Machine)
1
12 reps
RPE 10
6
Single Arm Iso Row
2
4-6 reps
RPE 10
7
Incline Curl (Dumbbell)
2
4-6 reps
RPE 10
8
Overhead Tricep Extension (Cable)
1
5-8 reps
RPE 10
9
One Arm Lateral Raise (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
4
Hamstring Curl
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
6
Dip (Weighted)
2
4-6 reps
RPE 10
7
Lat Pulldown
2
4-6 reps
RPE 10
8
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
9
Hip Adductor (Machine)
1
10 reps
RPE 10
10
Calf Raise (Leg Press)
2
12 reps
RPE 10
11
Abs Crunch (Machine)
1
12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
4-6 reps
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
3-5 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
8-12 Reps
@10
3
Single Leg Press
1 Set
6-8 Reps
@10
4
Hamstring Curl
1 Set
6-8 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
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-6 Reps
@10
2
Hack Squat
2 Sets
4-6 Reps
@10
3
Shoulder Press (Plate Loaded)
1 Set
4-6 Reps
@10
4
Hamstring Curl
2 Sets
4-6 Reps
@10
5
Single Arm Tricep Extension (Cable)
1 Set
6-8 Reps
@10
6
Dip (Weighted)
2 Sets
4-6 Reps
@10
7
Lat Pulldown
2 Sets
4-6 Reps
@10
8
Chest Supported Row (Machine)
1 Set
6-8 Reps
@10
9
Hip Adductor (Machine)
1 Set
10 Reps
@10
10
Calf Raise (Leg Press)
2 Sets
12 Reps
@10
11
Abs Crunch (Machine)
1 Set
12 Reps
@10
12
Preacher Curl (Dumbbell)
2 Sets
4-6 Reps
@10
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
Pec Deck (Machine)
1 Set
6-8 Reps
@10
5
Abs Crunch (Machine)
1 Set
12 Reps
@10
6
Single Arm Iso Row
2 Sets
4-6 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
4-6 Reps
@10
8
Overhead Tricep Extension (Cable)
1 Set
5-8 Reps
@10
9
One Arm Lateral Raise (Cable)
1 Set
8-12 Reps
@10