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Rugby S+P 🏉

by Dominic G.
10 athletes joined

Program Description

This is a 8 week programme that helps you for your upcoming rugby season to get faster, fitter, stronger, and more powerful for your rugby season

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2024 11:58
  • Last Edited
    Jun 18, 2025 12:33

Summary

Unleash your inner athlete with the Rugby S+P program, a focused 8-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a mix of strength and power exercises, including bench presses, sprints, and shoulder presses, tailored to enhance your rugby performance. Each session is crafted to build explosive strength and improve endurance, ensuring you’re game-ready by the end of the program. Perfect for those with a garage gym setup, this program will elevate your training to new heights. Get ready to push your limits!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
6
Military Press (Barbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
6
Military Press (Barbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
6
Military Press (Barbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
6
Military Press (Barbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
6
Military Press (Barbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
6
Military Press (Barbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
4 reps
RPE 7.5
RPE 9
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3
Bench Press (Dumbbell)
2
6 reps
RPE 8.5
4
Pec Fly (Dumbbell)
3
8 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
6
Military Press (Barbell)
3
8 reps
RPE 9
7
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6.5
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
1 reps
100%
100%
2
Squat (Barbell)
1
1
3 reps
1 reps
100%
100%
3
Trap Bar Deadlift
1
1
3 reps
1 reps
100%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
8
1 mins
RPE 8.5
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
2
8 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 7
5
Spider Curl
2
12 reps
RPE 6.5
6
Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
8
1 mins
RPE 8.5
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
2
8 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 7
5
Spider Curl
2
12 reps
RPE 6.5
6
Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
8
1 mins
RPE 8.5
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
2
8 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 7
5
Spider Curl
2
12 reps
RPE 6.5
6
Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
8
1 mins
RPE 8.5
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
2
8 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 7
5
Spider Curl
2
12 reps
RPE 6.5
6
Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
8
1 mins
RPE 8.5
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
2
8 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 7
5
Spider Curl
2
12 reps
RPE 6.5
6
Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
8
1 mins
RPE 8.5
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
2
8 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 7
5
Spider Curl
2
12 reps
RPE 6.5
6
Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
6 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
8
1 mins
RPE 8.5
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Bicep Curl (Cable)
2
8 reps
RPE 9.5
4
Bicep Curl (Barbell)
2
12 reps
RPE 7
5
Spider Curl
2
12 reps
RPE 6.5
6
Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Tricep Pushdown (Cable)
2
8 reps
RPE 7.5
8
Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Lying Tricep Extension (Barbell)
2
6 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Snatch Deadlift
2
12 reps
RPE 8
3
Jump Squat
2
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Med Ball Slam
2
20 reps
RPE 7.5
5
Lunge (Barbell)
2
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Snatch Deadlift
2
12 reps
RPE 8
3
Jump Squat
2
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Med Ball Slam
2
20 reps
RPE 7.5
5
Lunge (Barbell)
2
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Snatch Deadlift
2
12 reps
RPE 8
3
Jump Squat
2
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Med Ball Slam
2
20 reps
RPE 7.5
5
Lunge (Barbell)
2
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Snatch Deadlift
2
12 reps
RPE 8
3
Jump Squat
2
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Med Ball Slam
2
20 reps
RPE 7.5
5
Lunge (Barbell)
2
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Snatch Deadlift
2
12 reps
RPE 8
3
Jump Squat
2
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Med Ball Slam
2
20 reps
RPE 7.5
5
Lunge (Barbell)
2
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Snatch Deadlift
2
12 reps
RPE 8
3
Jump Squat
2
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Med Ball Slam
2
20 reps
RPE 7.5
5
Lunge (Barbell)
2
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9.5
RPE 10
2
Snatch Deadlift
2
12 reps
RPE 8
3
Jump Squat
2
1
8 reps
6 reps
RPE 8.5
RPE 9.5
4
Med Ball Slam
2
20 reps
RPE 7.5
5
Lunge (Barbell)
2
12 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
3
Dead Hang
3
3 reps
RPE 10
4
Plank
1
1
1
2 mins
1 mins
0.5 mins
RPE 6.5
RPE 7.5
RPE 8.5
5
Bear Crawl
2
1 reps
RPE 9
6
400m Sprint
1
1 mins
7%
7
100m Sprint
6
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
3
Dead Hang
3
3 reps
RPE 10
4
Plank
1
1
1
2 mins
1 mins
0.5 mins
RPE 6.5
RPE 7.5
RPE 8.5
5
Bear Crawl
2
1 reps
RPE 9
6
400m Sprint
1
1 mins
7%
7
100m Sprint
6
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
3
Dead Hang
3
3 reps
RPE 10
4
Plank
1
1
1
2 mins
1 mins
0.5 mins
RPE 6.5
RPE 7.5
RPE 8.5
5
Bear Crawl
2
1 reps
RPE 9
6
400m Sprint
1
1 mins
7%
7
100m Sprint
6
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
3
Dead Hang
3
3 reps
RPE 10
4
Plank
1
1
1
2 mins
1 mins
0.5 mins
RPE 6.5
RPE 7.5
RPE 8.5
5
Bear Crawl
2
1 reps
RPE 9
6
400m Sprint
1
1 mins
7%
7
100m Sprint
6
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
3
Dead Hang
3
3 reps
RPE 10
4
Plank
1
1
1
2 mins
1 mins
0.5 mins
RPE 6.5
RPE 7.5
RPE 8.5
5
Bear Crawl
2
1 reps
RPE 9
6
400m Sprint
1
1 mins
7%
7
100m Sprint
6
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
3
Dead Hang
3
3 reps
RPE 10
4
Plank
1
1
1
2 mins
1 mins
0.5 mins
RPE 6.5
RPE 7.5
RPE 8.5
5
Bear Crawl
2
1 reps
RPE 9
6
400m Sprint
1
1 mins
7%
7
100m Sprint
6
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8.5
3
Dead Hang
3
3 reps
RPE 10
4
Plank
1
1
1
2 mins
1 mins
0.5 mins
RPE 6.5
RPE 7.5
RPE 8.5
5
Bear Crawl
2
1 reps
RPE 9
6
400m Sprint
1
1 mins
7%
7
100m Sprint
6
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Box Squat (Barbell)
3
6 reps
RPE 9.5
4
Zercher Squat (Barbell)
3
8 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Box Squat (Barbell)
3
6 reps
RPE 9.5
4
Zercher Squat (Barbell)
3
8 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Box Squat (Barbell)
3
6 reps
RPE 9.5
4
Zercher Squat (Barbell)
3
8 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Box Squat (Barbell)
3
6 reps
RPE 9.5
4
Zercher Squat (Barbell)
3
8 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Box Squat (Barbell)
3
6 reps
RPE 9.5
4
Zercher Squat (Barbell)
3
8 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Box Squat (Barbell)
3
6 reps
RPE 9.5
4
Zercher Squat (Barbell)
3
8 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Front Squat (Barbell)
3
8 reps
RPE 7.5
3
Box Squat (Barbell)
3
6 reps
RPE 9.5
4
Zercher Squat (Barbell)
3
8 reps
RPE 9
5
Lying Leg Curl
2
12 reps
RPE 8
6
Leg Extension
2
12 reps
RPE 8
7
Standing Calf Raise
3
20 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
4 Reps
@7.5
@9
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@7
3
Bench Press (Dumbbell)
2 Sets
6 Reps
@8.5
4
Pec Fly (Dumbbell)
3 Sets
8 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@7
6
Military Press (Barbell)
3 Sets
8 Reps
@9
7
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@6.5
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
Day 2
1
100m Sprint
8 Sets
1 mins
@8.5
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Bicep Curl (Cable)
2 Sets
8 Reps
@9.5
4
Bicep Curl (Barbell)
2 Sets
12 Reps
@7
5
Spider Curl
2 Sets
12 Reps
@6.5
6
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@7.5
8
Tricep Extension (Barbell)
2 Sets
8 Reps
@8
9
Lying Tricep Extension (Barbell)
2 Sets
6 Reps
@8.5
Day 3
1
Trap Bar Deadlift
2 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@9
@9.5
@10
2
Snatch Deadlift
2 Sets
12 Reps
@8
3
Jump Squat
2 Sets
1 Set
8 Reps
6 Reps
@8.5
@9.5
4
Med Ball Slam
2 Sets
20 Reps
@7.5
5
Lunge (Barbell)
2 Sets
12 Reps
@7
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7.5
Day 4
1
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8.5
3
Dead Hang
3 Sets
3 Reps
@10
4
Plank
1 Set
1 Set
1 Set
2 mins
1 mins
0.5 mins
@6.5
@7.5
@8.5
5
Bear Crawl
2 Sets
1 Reps
@9
6
400m Sprint
1 Set
1 mins
7%
7
100m Sprint
6 Sets
1 mins
@10
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
@7.5
2
Front Squat (Barbell)
3 Sets
8 Reps
@7.5
3
Box Squat (Barbell)
3 Sets
6 Reps
@9.5
4
Zercher Squat (Barbell)
3 Sets
8 Reps
@9
5
Lying Leg Curl
2 Sets
12 Reps
@8
6
Leg Extension
2 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
20 Reps
@8.5