Rugby S+P 🏉

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!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

Military Press (Barbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

100m Sprint

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Bicep Curl (Barbell)

Spider Curl

Tricep Extension (Cable)

Tricep Pushdown (Cable)

Tricep Extension (Barbell)

Lying Tricep Extension (Barbell)

Trap Bar Deadlift

Snatch Deadlift

Jump Squat

Med Ball Slam

Lunge (Barbell)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Dead Hang

Plank

Bear Crawl

400m Sprint

Squat (Barbell)

Front Squat (Barbell)

Box Squat (Barbell)

Zercher Squat (Barbell)

Lying Leg Curl

Leg Extension

Standing Calf Raise

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