In season rugby program
For cool kids that want to get huge and be a baller at the same time
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Smith Machine) | 2 | 3–5 reps | @10 |
| 2 | Leg Press (45 Degrees) | 2 | 4–6 reps | @10 |
| 3 | Hamstring Curl | 1 | 4–6 reps | @10 |
| 4 | Calf Raise (Leg Press) | 2 | 8–12 reps | @10 |
| 5 | Leg Extension | 2 | 4–6 reps | @10 |
| 6 | Hip Adductor (Machine) | 2 | 6–8 reps | @10 |
| 7 | Hip Abductor (Machine) | 1 | 6–8 reps | @10 |
| 8 | Abs Crunch (Machine) | 1 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–5 reps | @10 |
| 1 | 3–5 reps | @8 | ||
| 2 | Lat Pulldown | 2 | 4–6 reps | @10 |
| 3 | Reverse Pec Deck | 1 | 4–6 reps | @10 |
| 4 | Single Arm Iso Row | 2 | 4–6 reps | @10 |
| 5 | One Arm Lateral Raise (Cable) | 2 | 8–12 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 2 | 4–6 reps | @10 |
| 7 | Preacher Curl (EZ Bar) | 1 | 4–6 reps | @10 |
| 8 | Hammer Curl (Dumbbell) | 1 | 4–6 reps | @10 |
| 9 | Incline Curl (Dumbbell) | 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 3–5 reps | @10 |
| 2 | Dip (Weighted) | 2 | 3–5 reps | @10 |
| 3 | Hamstring Curl | 1 | 4–6 reps | @10 |
| 4 | Lat Pulldown | 1 | 4–6 reps | @10 |
| 5 | Hip Adductor (Machine) | 1 | 10 reps | @10 |
| 6 | Shoulder Press (Plate Loaded) | 1 | 4–6 reps | @10 |
| 7 | Chest Supported Row (Machine) | 1 | 4–6 reps | @10 |
| 8 | Calf Raise (Leg Press) | 1 | 12 reps | @10 |
| 9 | Reverse Pec Deck | 1 | 4–6 reps | @10 |
| 10 | Abs Crunch (Machine) | 1 | 12 reps | @10 |
| 11 | Tricep Pushdown (Cable) | 1 | 4–6 reps | @10 |
| 12 | Incline Curl (Dumbbell) | 1 | 4–6 reps | @10 |
Common questions
Yes, In season rugby program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
In season rugby program is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
In season rugby program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
