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Cal bears rugby workout
by Kevin M.
3 athletes joined
Program Description
Pre season rugby program
Program Overview
Level
Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
Jun 09, 2024 07:02
Last Edited
Jun 11, 2024 02:59
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Week 1
1 / 10 Weeks
Day 3
1
Power Clean
4 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 Curl
4 Sets
10 Reps
6
Hanging Leg Raise
4 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 Row
3 Sets
8 Reps
Day 1
1
Power Clean
4 Sets
5 Reps
2
High Pull
3 Sets
8 Reps
3
Squat (Barbell)
4 Sets
8 Reps
70%
4
Leg Press
3 Sets
10 Reps
5
Hamstring Curl
4 Sets
10 Reps
6
Hip Flexion
2 Sets
10 Reps
7
Plank
1 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 Row
3 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
Day 3
1
Power Clean
4 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 Curl
4 Sets
10 Reps
6
Hanging Leg Raise
4 Sets
10 Reps
Day 1
1
Power Clean
4 Sets
5 Reps
2
High Pull
3 Sets
8 Reps
3
Squat (Barbell)
4 Sets
8 Reps
74%
4
Leg Press
3 Sets
10 Reps
5
Hamstring Curl
4 Sets
10 Reps
6
Hip Flexion
2 Sets
10 Reps
7
Plank
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
74%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Pull-Up (Assisted)
7 Sets
6 Reps
4
T-Bar Row
3 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
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
74%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Pull-Up (Assisted)
4 Sets
10 Reps
5
Dumbbell Row
3 Sets
8 Reps
Day 3
1
Power Clean
4 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 Curl
4 Sets
10 Reps
6
Hanging Leg Raise
4 Sets
10 Reps
Day 1
1
Power Clean
4 Sets
5 Reps
2
High Pull
3 Sets
8 Reps
3
Squat (Barbell)
4 Sets
8 Reps
78%
4
Leg Press
3 Sets
10 Reps
5
Hamstring Curl
4 Sets
10 Reps
6
Hip Flexion
2 Sets
10 Reps
7
Plank
1 Set
1 mins
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
78%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
3
Pull-Up (Assisted)
8 Sets
6 Reps
4
T-Bar Row
3 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
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
78%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
4
Pull-Up (Assisted)
5 Sets
10 Reps
5
Dumbbell Row
3 Sets
8 Reps
Day 3
1
Power Clean
4 Sets
3 Reps
2
Shrug (Dumbbell)
3 Sets
6 Reps
3
Front Squat (Barbell)
3 Sets
5 Reps
4
Lunge (Dumbbell)
3 Sets
5 Reps
5
Hamstring Curl
3 Sets
8 Reps
6
Hanging Leg Raise
3 Sets
8 Reps
Day 1
1
Power Clean
4 Sets
3 Reps
2
High Pull
3 Sets
6 Reps
3
Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
83%
4
Leg Press
3 Sets
6 Reps
5
Hamstring Curl
4 Sets
8 Reps
6
Hip Flexion
2 Sets
8 Reps
7
Plank
3 Sets
1 mins
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
83%
2
Incline Bench Press (Barbell)
4 Sets
5 Reps
3
Pull-Up (Assisted)
9 Sets
6 Reps
4
T-Bar Row
3 Sets
6 Reps
5
Overhead Press (Barbell)
4 Sets
5 Reps
6
Dip (Assisted)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
78%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
6 Reps
4
Pull-Up (Assisted)
4 Sets
8 Reps
5
Dumbbell Row
3 Sets
6 Reps
Day 3
1
Power Clean
4 Sets
3 Reps
2
Shrug (Dumbbell)
3 Sets
6 Reps
3
Front Squat (Barbell)
3 Sets
5 Reps
4
Lunge (Dumbbell)
3 Sets
5 Reps
5
Hamstring Curl
3 Sets
8 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Power Clean
4 Sets
3 Reps
2
High Pull
3 Sets
6 Reps
3
Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
85%
4
Leg Press
3 Sets
6 Reps
5
Hamstring Curl
4 Sets
8 Reps
6
Hip Flexion
2 Sets
8 Reps
7
Plank
4 Sets
1 mins
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
85%
2
Incline Bench Press (Barbell)
4 Sets
5 Reps
3
Pull-Up (Assisted)
10 Sets
6 Reps
4
T-Bar Row
3 Sets
6 Reps
5
Overhead Press (Barbell)
4 Sets
5 Reps
6
Dip (Assisted)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
81%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
6 Reps
4
Pull-Up (Assisted)
4 Sets
8 Reps
5
Dumbbell Row
3 Sets
6 Reps
Day 3
1
Power Clean
4 Sets
3 Reps
2
Shrug (Dumbbell)
3 Sets
6 Reps
3
Front Squat (Barbell)
3 Sets
5 Reps
4
Lunge (Dumbbell)
3 Sets
5 Reps
5
Hamstring Curl
4 Sets
8 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Power Clean
4 Sets
3 Reps
2
High Pull
3 Sets
6 Reps
3
Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
87%
4
Leg Press
3 Sets
6 Reps
5
Hamstring Curl
4 Sets
8 Reps
6
Hip Flexion
2 Sets
8 Reps
7
Plank
6 Sets
1 mins
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
87%
2
Incline Bench Press (Barbell)
4 Sets
5 Reps
3
Pull-Up (Assisted)
10 Sets
6 Reps
4
T-Bar Row
3 Sets
6 Reps
5
Overhead Press (Barbell)
4 Sets
5 Reps
6
Dip (Assisted)
4 Sets
10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
83%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
3
Pec Fly (Dumbbell)
3 Sets
6 Reps
4
Pull-Up (Assisted)
4 Sets
8 Reps
5
Dumbbell Row
3 Sets
6 Reps
Day 3
1
Power Clean
4 Sets
3 Reps
2
Shrug (Dumbbell)
3 Sets
5 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Lunge (Dumbbell)
3 Sets
3 Reps
5
Hamstring Curl
2 Sets
2 Sets
8 Reps
6 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Power Clean
3 Sets
3 Sets
1 Reps
3 Reps
@10
2
High Pull
3 Sets
3 Reps
3
Squat (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
100%
80%
4
Leg Press
4 Sets
6 Reps
5
Hamstring Curl
4 Sets
6 Reps
6
Hip Flexion
2 Sets
8 Reps
7
Plank
6 Sets
1 mins
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
100%
81%
2
Incline Bench Press (Barbell)
4 Sets
3 Reps
3
Pull-Up (Assisted)
11 Sets
6 Reps
4
T-Bar Row
3 Sets
5 Reps
5
Overhead Press (Barbell)
4 Sets
3 Reps
6
Dip (Assisted)
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
3 Sets
6 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
83%
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
3
Pec Fly (Dumbbell)
3 Sets
5 Reps
4
Pull-Up (Assisted)
3 Sets
10 Reps
5
Dumbbell Row
3 Sets
5 Reps
Day 3
1
Power Clean
4 Sets
3 Reps
2
Shrug (Dumbbell)
3 Sets
5 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Lunge (Dumbbell)
3 Sets
3 Reps
5
Hamstring Curl
2 Sets
2 Sets
8 Reps
6 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Power Clean
2 Sets
2 Sets
1 Reps
3 Reps
@10
2
High Pull
3 Sets
3 Reps
3
Squat (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
100%
90%
4
Leg Press
3 Sets
6 Reps
5
Hamstring Curl
4 Sets
6 Reps
6
Hip Flexion
2 Sets
8 Reps
7
Plank
6 Sets
1 mins
Day 2
1
Bench Press (Barbell)
2 Sets
5 Sets
1 Reps
3 Reps
100%
90%
2
Incline Bench Press (Barbell)
4 Sets
3 Reps
3
Pull-Up (Assisted)
12 Sets
6 Reps
4
T-Bar Row
3 Sets
5 Reps
5
Overhead Press (Barbell)
4 Sets
3 Reps
6
Dip (Assisted)
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
4 Sets
6 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
86%
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
3
Pec Fly (Dumbbell)
3 Sets
5 Reps
4
Pull-Up (Assisted)
4 Sets
8 Reps
5
Dumbbell Row
3 Sets
5 Reps
Day 3
1
Power Clean
4 Sets
3 Reps
2
Shrug (Dumbbell)
3 Sets
5 Reps
3
Front Squat (Barbell)
3 Sets
3 Reps
4
Lunge (Dumbbell)
3 Sets
3 Reps
5
Hamstring Curl
2 Sets
2 Sets
8 Reps
6 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 1
1
Power Clean
2 Sets
3 Sets
1 Reps
3 Reps
@10
2
High Pull
3 Sets
3 Reps
3
Squat (Barbell)
2 Sets
3 Sets
1 Reps
3 Reps
100%
90%
4
Leg Press
3 Sets
6 Reps
5
Hamstring Curl
4 Sets
6 Reps
6
Hip Flexion
2 Sets
8 Reps
7
Plank
6 Sets
1 mins
Day 2
1
Bench Press (Barbell)
2 Sets
5 Sets
1 Reps
3 Reps
100%
92%
2
Incline Bench Press (Barbell)
4 Sets
3 Reps
3
Pull-Up (Assisted)
1 Set
80 Reps
4
T-Bar Row
3 Sets
5 Reps
5
Overhead Press (Barbell)
4 Sets
3 Reps
6
Dip (Assisted)
3 Sets
AMRAP
7
Lateral Raise (Dumbbell)
4 Sets
6 Reps
Day 4
1
Bench Press (Barbell)
5 Sets
3 Reps
89%
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
3
Pec Fly (Dumbbell)
3 Sets
5 Reps
4
Pull-Up (Assisted)
3 Sets
10 Reps
5
Dumbbell Row
3 Sets
5 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
1 Reps
@10
Day 3
1
Power Clean
1 Set
1 Reps
@10