Program Description
Pre season rugby program
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout80 minutes
- CreatedJun 09, 2024 07:02
- Last EditedJul 14, 2025 11:05
Summary
Unleash your inner athlete with the Cal Bears Rugby Workout, a comprehensive 10-week program designed for those ready to elevate their game. Committing to four days a week, you'll engage in a dynamic blend of barbell and dumbbell exercises, including power cleans, front squats, and bench presses, targeting strength, power, and endurance. This program combines Olympic lifting techniques with functional movements to build the explosive strength necessary for rugby and other high-intensity sports. Get ready to push your limits and achieve peak performance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
-
2
High Pull
3
8 reps
-
3
Squat (Barbell)
4
8 reps
70%
4
Leg Press
3
10 reps
-
5
Hamstring Curl
4
10 reps
-
6
Hip Flexion
2
10 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
-
2
High Pull
3
8 reps
-
3
Squat (Barbell)
4
8 reps
74%
4
Leg Press
3
10 reps
-
5
Hamstring Curl
4
10 reps
-
6
Hip Flexion
2
10 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
-
2
High Pull
3
8 reps
-
3
Squat (Barbell)
4
8 reps
78%
4
Leg Press
3
10 reps
-
5
Hamstring Curl
4
10 reps
-
6
Hip Flexion
2
10 reps
-
7
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
High Pull
3
6 reps
-
3
Squat (Barbell)
4
1
5 reps
5 reps
-
83%
4
Leg Press
3
6 reps
-
5
Hamstring Curl
4
8 reps
-
6
Hip Flexion
2
8 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
High Pull
3
6 reps
-
3
Squat (Barbell)
4
1
5 reps
5 reps
-
85%
4
Leg Press
3
6 reps
-
5
Hamstring Curl
4
8 reps
-
6
Hip Flexion
2
8 reps
-
7
Plank
4
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
High Pull
3
6 reps
-
3
Squat (Barbell)
4
1
5 reps
5 reps
-
87%
4
Leg Press
3
6 reps
-
5
Hamstring Curl
4
8 reps
-
6
Hip Flexion
2
8 reps
-
7
Plank
6
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3
1 reps
3 reps
RPE 10
-
2
High Pull
3
3 reps
-
3
Squat (Barbell)
1
2
1 reps
5 reps
100%
80%
4
Leg Press
4
6 reps
-
5
Hamstring Curl
4
6 reps
-
6
Hip Flexion
2
8 reps
-
7
Plank
6
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2
1 reps
3 reps
RPE 10
-
2
High Pull
3
3 reps
-
3
Squat (Barbell)
2
3
1 reps
3 reps
100%
90%
4
Leg Press
3
6 reps
-
5
Hamstring Curl
4
6 reps
-
6
Hip Flexion
2
8 reps
-
7
Plank
6
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
3
1 reps
3 reps
RPE 10
-
2
High Pull
3
3 reps
-
3
Squat (Barbell)
2
3
1 reps
3 reps
100%
90%
4
Leg Press
3
6 reps
-
5
Hamstring Curl
4
6 reps
-
6
Hip Flexion
2
8 reps
-
7
Plank
6
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Pull-Up (Assisted)
6
6 reps
-
4
T-Bar Row
3
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
74%
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Pull-Up (Assisted)
7
6 reps
-
4
T-Bar Row
3
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
78%
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Pull-Up (Assisted)
8
6 reps
-
4
T-Bar Row
3
8 reps
-
5
Overhead Press (Barbell)
4
8 reps
-
6
Dip (Assisted)
3
10 reps
-
7
Lateral Raise (Dumbbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
-
83%
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Assisted)
9
6 reps
-
4
T-Bar Row
3
6 reps
-
5
Overhead Press (Barbell)
4
5 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
-
85%
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Assisted)
10
6 reps
-
4
T-Bar Row
3
6 reps
-
5
Overhead Press (Barbell)
4
5 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
-
87%
2
Incline Bench Press (Barbell)
4
5 reps
-
3
Pull-Up (Assisted)
10
6 reps
-
4
T-Bar Row
3
6 reps
-
5
Overhead Press (Barbell)
4
5 reps
-
6
Dip (Assisted)
4
10 reps
-
7
Lateral Raise (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
100%
81%
2
Incline Bench Press (Barbell)
4
3 reps
-
3
Pull-Up (Assisted)
11
6 reps
-
4
T-Bar Row
3
5 reps
-
5
Overhead Press (Barbell)
4
3 reps
-
6
Dip (Assisted)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
3 reps
100%
90%
2
Incline Bench Press (Barbell)
4
3 reps
-
3
Pull-Up (Assisted)
12
6 reps
-
4
T-Bar Row
3
5 reps
-
5
Overhead Press (Barbell)
4
3 reps
-
6
Dip (Assisted)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
3 reps
100%
92%
2
Incline Bench Press (Barbell)
4
3 reps
-
3
Pull-Up (Assisted)
1
80 reps
-
4
T-Bar Row
3
5 reps
-
5
Overhead Press (Barbell)
4
3 reps
-
6
Dip (Assisted)
3
AMRAP
-
7
Lateral Raise (Dumbbell)
4
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
-
2
Shrug (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Lunge (Dumbbell)
3
6 reps
-
5
Hamstring Curl
4
10 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
-
2
Shrug (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Lunge (Dumbbell)
3
6 reps
-
5
Hamstring Curl
4
10 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
5 reps
-
2
Shrug (Dumbbell)
3
8 reps
-
3
Front Squat (Barbell)
3
6 reps
-
4
Lunge (Dumbbell)
3
6 reps
-
5
Hamstring Curl
4
10 reps
-
6
Hanging Leg Raise
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
Shrug (Dumbbell)
3
6 reps
-
3
Front Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
5 reps
-
5
Hamstring Curl
3
8 reps
-
6
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
Shrug (Dumbbell)
3
6 reps
-
3
Front Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
5 reps
-
5
Hamstring Curl
3
8 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
Shrug (Dumbbell)
3
6 reps
-
3
Front Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
5 reps
-
5
Hamstring Curl
4
8 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
Shrug (Dumbbell)
3
5 reps
-
3
Front Squat (Barbell)
3
3 reps
-
4
Lunge (Dumbbell)
3
3 reps
-
5
Hamstring Curl
2
2
8 reps
6 reps
-
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
Shrug (Dumbbell)
3
5 reps
-
3
Front Squat (Barbell)
3
3 reps
-
4
Lunge (Dumbbell)
3
3 reps
-
5
Hamstring Curl
2
2
8 reps
6 reps
-
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
3 reps
-
2
Shrug (Dumbbell)
3
5 reps
-
3
Front Squat (Barbell)
3
3 reps
-
4
Lunge (Dumbbell)
3
3 reps
-
5
Hamstring Curl
2
2
8 reps
6 reps
-
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Clean
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
74%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Pull-Up (Assisted)
4
10 reps
-
5
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
78%
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Pull-Up (Assisted)
5
10 reps
-
5
Dumbbell Row
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
78%
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Dumbbell Row
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
81%
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Dumbbell Row
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
83%
2
Incline Bench Press (Dumbbell)
3
6 reps
-
3
Pec Fly (Dumbbell)
3
6 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Dumbbell Row
3
6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
83%
2
Incline Bench Press (Dumbbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
5 reps
-
4
Pull-Up (Assisted)
3
10 reps
-
5
Dumbbell Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
86%
2
Incline Bench Press (Dumbbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
5 reps
-
4
Pull-Up (Assisted)
4
8 reps
-
5
Dumbbell Row
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
89%
2
Incline Bench Press (Dumbbell)
3
5 reps
-
3
Pec Fly (Dumbbell)
3
5 reps
-
4
Pull-Up (Assisted)
3
10 reps
-
5
Dumbbell Row
3
5 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Power Clean4 Sets
5 Reps
-
2
Shrug (Dumbbell)3 Sets
8 Reps
-
3
Front Squat (Barbell)3 Sets
6 Reps
-
4
Lunge (Dumbbell)3 Sets
6 Reps
-
5
Hamstring Curl4 Sets
10 Reps
-
6
Hanging Leg Raise4 Sets
10 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
8 Reps
70%
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
3
Pec Fly (Dumbbell)3 Sets
8 Reps
-
4
Pull-Up (Assisted)4 Sets
8 Reps
-
5
Dumbbell Row3 Sets
8 Reps
-
Day 1
1
Power Clean4 Sets
5 Reps
-
2
High Pull3 Sets
8 Reps
-
3
Squat (Barbell)4 Sets
8 Reps
70%
4
Leg Press3 Sets
10 Reps
-
5
Hamstring Curl4 Sets
10 Reps
-
6
Hip Flexion2 Sets
10 Reps
-
7
Plank1 Set
1 mins
-
Day 2
1
Bench Press (Barbell)4 Sets
8 Reps
70%
2
Incline Bench Press (Barbell)4 Sets
8 Reps
-
3
Pull-Up (Assisted)6 Sets
6 Reps
-
4
T-Bar Row3 Sets
8 Reps
-
5
Overhead Press (Barbell)4 Sets
8 Reps
-
6
Dip (Assisted)3 Sets
10 Reps
-
7
Lateral Raise (Dumbbell)4 Sets
8 Reps
-