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 EditedJan 13, 2025 08:25
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
-