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BoostcampPNG

Rugby S+P 🏉

by Dominic G.
3 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
    Aug 26, 2024 06:26
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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