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Rugby Pre-Season Advanced

by Mason C.

Program Description

This Pre-season advanced program is designed for athletes with more than 2 years of gym experience who are ready to push their limits with targeted high-intensity training. Start this program on a Monday at least 8 weeks before your first game to build on your existing strength and elevate your performance to the next level. This program sharpens your strength, power, conditioning, and rugby-specific movement skills, ensuring you are physically and mentally prepared to dominate on game day. Take your fitness and resilience further with a program built for serious athletes aiming for peak performance.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2026 11:15
  • Last Edited
    Mar 20, 2026 11:02
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Front Delts
10.5%
Glutes
9.5%
Quadriceps
9.5%
Triceps
8.9%
Chest
8%
Hamstrings
5.9%
Cardio
5.7%
Lats
5.3%
Biceps
5%
Abs
4.2%
Lower Back
3.1%
Other
2.9%
Olympic
2.5%
Middle Delts
2.3%
Rear Delts
2.3%
Calves
1.3%
Forearms
1%
Adductors
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
1A
Rowing
1
2 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Band Standing Shoulder Complex
1
12 reps
RPE 7
2
Hang Clean
4
3 reps
RPE 8.5
3
Snatch Pull
4
3 reps
RPE 8.5
4A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
4B
Pull-Up (Bodyweight)
4
RPE 8.5
5A
Decline Push Up
4
RPE 8.5
5B
Single Arm Row (Dumbbell)
4
8 reps
RPE 8.5
6A
Around The World
3
8 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
6C
Abs Rollout
3
8 reps
RPE 8.5
7
Treadmill
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rowing
1
2 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Band Standing Shoulder Complex
1
12 reps
RPE 7
2
Hang Clean
4
3 reps
RPE 8.5
3
Snatch Pull
4
3 reps
RPE 8.5
4A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
4B
Pull-Up (Bodyweight)
4
RPE 8.5
5A
Decline Push Up
4
RPE 8.5
5B
Single Arm Row (Dumbbell)
4
8 reps
RPE 8.5
6A
Around The World
3
8 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
6C
Abs Rollout
3
8 reps
RPE 8.5
7
Treadmill
1
40 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rowing
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 7
1C
Push Up
1
12 reps
RPE 7
2
Hang Clean
4
3 reps
RPE 8.5
3
Snatch Pull
4
3 reps
RPE 8.5
4A
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
4B
Cable Face Pull
4
10 reps
RPE 8.5
5A
Single Arm Row (Dumbbell)
4
8 reps
RPE 8.5
5B
Decline Push Up
4
RPE 8.5
6A
Around The World
3
8 reps
RPE 8.5
6B
Abs Rollout
3
8 reps
RPE 8.5
6C
Cable Standing Core Rotation
3
RPE 8.5
7
Treadmill
1
40 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rowing
1
2 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 7
1C
Push Up
1
12 reps
RPE 7
2
Hang Clean
4
3 reps
RPE 8.5
3
Snatch Pull
4
3 reps
RPE 8.5
4A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
4B
Cable Face Pull
4
10 reps
RPE 8.5
5A
Single Arm Row (Dumbbell)
4
8 reps
RPE 8.5
5B
Decline Push Up
4
RPE 8.5
6A
Around The World
3
8 reps
RPE 8.5
6B
Abs Rollout
3
8 reps
RPE 8.5
6C
Cable Standing Core Rotation
3
8 reps
RPE 8.5
7
Treadmill
1
45 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rowing
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 7
1C
Push Up
1
12 reps
RPE 7
2
Hang Clean
4
3 reps
RPE 8.5
3
Snatch Pull
4
3 reps
RPE 8.5
4A
Bench Press (Barbell)
4
8 reps
RPE 8.5
4B
Upright Row (Dumbbell)
4
10 reps
RPE 8.5
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
5B
Clap Push Up
4
RPE 8.5
6A
Trap Bar Deadlift
3
8 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
6C
Cable Crunch
3
8 reps
RPE 8.5
7
Treadmill
1
45 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rowing
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 7
1C
Push Up
1
12 reps
RPE 7
2
Hang Clean
4
3 reps
RPE 8.5
3
Snatch Pull
4
3 reps
RPE 8.5
4A
Bench Press (Barbell)
4
8 reps
RPE 8.5
4B
Upright Row (Dumbbell)
4
10 reps
RPE 8.5
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
5B
Clap Push Up
4
RPE 8.5
6A
Trap Bar Deadlift
3
8 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
6C
Cable Crunch
3
8 reps
RPE 8.5
7
22m Sprint
5
1 reps
RPE 8.5
8
Repeated Sprint Shuttle
4
1 reps
RPE 8.5
9
22m Shuttle Sprint X3
5
1 reps
RPE 8.5
10
50m Shuttle
5
1 reps
RPE 8.5
11
Cycling
1
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rowing
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 7
1C
Push Up
1
12 reps
RPE 7
2
Hang Clean
4
3 reps
RPE 8.5
3
Snatch Pull
4
3 reps
RPE 8.5
4A
Bench Press (Barbell)
4
8 reps
RPE 8.5
4B
Upright Row (Dumbbell)
4
10 reps
RPE 8.5
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
5B
Clap Push Up
4
RPE 8.5
6A
Trap Bar Deadlift
3
8 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
6C
Cable Crunch
3
8 reps
RPE 8.5
7
10m Sprint
6
1 reps
RPE 8.5
8
10m Shuttle Sprint
6
1 reps
RPE 8.5
9
22m Shuttle Sprint X3
4
1 reps
RPE 8.5
10
40m Shuttle
6
1 reps
RPE 8.5
11
100m Sprint
5
1 reps
RPE 8.5
12
Cycling
1
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Rowing
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 7
1C
Push Up
1
12 reps
RPE 7
2
Hang Clean
4
3 reps
RPE 8.5
3
Snatch Pull
4
3 reps
RPE 8.5
4A
Bench Press (Barbell)
4
8 reps
RPE 8.5
4B
Upright Row (Dumbbell)
4
10 reps
RPE 8.5
5A
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
5B
Clap Push Up
4
RPE 8.5
6A
Trap Bar Deadlift
3
8 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8.5
6C
Cable Crunch
3
8 reps
RPE 8.5
7
22m Sprint
5
1 reps
RPE 9
8
Repeated Sprint Shuttle
4
1 reps
RPE 9
9
22m Shuttle Sprint X3
5
1 reps
RPE 9
10
50m Shuttle
5
1 reps
RPE 9
11
Cycling
1
5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
High Bar Back Squat
4
8 reps
RPE 8.5
5
Hang Clean
4
4 reps
RPE 8.5
6A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8.5
6B
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
7A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7B
Standing Calf Raise
3
12 reps
RPE 8.5
7C
Cable Standing Core Rotation
3
8 reps
RPE 8.5
8
Cycling
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
High Bar Back Squat
4
8 reps
RPE 8.5
5
Hang Clean
4
4 reps
RPE 8.5
6A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8.5
6B
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
7A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7B
Standing Calf Raise
3
12 reps
RPE 8.5
7C
Cable Standing Core Rotation
3
8 reps
RPE 8.5
8
Cycling
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
High Bar Back Squat
4
8 reps
RPE 8.5
5
Hang Clean
4
4 reps
RPE 8.5
6A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8.5
6B
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
7A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7B
Standing Calf Raise
3
12 reps
RPE 8.5
7C
Cable Standing Core Rotation
3
8 reps
RPE 8.5
8
Cycling
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
High Bar Back Squat
4
8 reps
RPE 8.5
5
Hang Clean
4
4 reps
RPE 8.5
6A
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8.5
6B
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
7A
Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
7B
Standing Calf Raise
3
12 reps
RPE 8.5
7C
Cable Standing Core Rotation
3
8 reps
RPE 8.5
8
Cycling
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
High Bar Back Squat
4
8 reps
RPE 8.5
5
Walking Lunge (Dumbbell)
4
5 reps
RPE 8.5
6A
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
6B
Pull-Up (Bodyweight)
4
RPE 8.5
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
7B
Standing Calf Raise
3
12 reps
RPE 8.5
7C
Hamstring Curl
3
8 reps
RPE 8.5
8
Cycling
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
High Bar Back Squat
4
8 reps
RPE 8.5
5
Walking Lunge (Dumbbell)
4
5 reps
RPE 8.5
6A
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
6B
Pull-Up (Bodyweight)
4
RPE 8.5
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
7B
Standing Calf Raise
3
12 reps
RPE 8.5
7C
Hamstring Curl
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
High Bar Back Squat
4
8 reps
RPE 8.5
5
Walking Lunge (Dumbbell)
4
5 reps
RPE 8.5
6A
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
6B
Pull-Up (Bodyweight)
4
RPE 8.5
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
7B
Standing Calf Raise
3
12 reps
RPE 8.5
7C
Hamstring Curl
3
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4
High Bar Back Squat
4
8 reps
RPE 8.5
5
Walking Lunge (Dumbbell)
4
5 reps
RPE 8.5
6A
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
6B
Pull-Up (Bodyweight)
4
RPE 8.5
7A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
7B
Standing Calf Raise
3
12 reps
RPE 8.5
7C
Hamstring Curl
3
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Standing Shoulder Complex
2
8 reps
RPE 6
1B
Pogo Jump
2
8 reps
RPE 6.5
1C
Push Up
2
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Cable Face Pull
4
10 reps
RPE 8.5
3A
Bench Press (Barbell)
4
8 reps
RPE 8.5
3B
Shrug (Dumbbell)
4
10 reps
RPE 8.5
4A
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
5A
Hamstring Curl
3
10 reps
RPE 8.5
5B
Pull-Up (Bodyweight)
3
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Standing Shoulder Complex
2
8 reps
RPE 6
1B
Pogo Jump
2
8 reps
RPE 6.5
1C
Push Up
2
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Cable Face Pull
4
10 reps
RPE 8.5
3A
Bench Press (Barbell)
4
8 reps
RPE 8.5
3B
Shrug (Dumbbell)
4
10 reps
RPE 8.5
4A
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
5A
Hamstring Curl
3
10 reps
RPE 8.5
5B
Pull-Up (Bodyweight)
3
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Standing Shoulder Complex
2
10 reps
RPE 6
1B
Pogo Jump
2
8 reps
RPE 6.5
1C
Push Up
2
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
3A
Bench Press (Barbell)
4
8 reps
RPE 8.5
3B
Shrug (Dumbbell)
4
10 reps
RPE 8.5
4A
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
4B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
5A
Hamstring Curl
3
10 reps
RPE 8.5
5B
Pull-Up (Bodyweight)
3
RPE 8.5
6
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Standing Shoulder Complex
2
10 reps
RPE 6
1B
Pogo Jump
2
8 reps
RPE 6.5
1C
Push Up
2
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
3A
Bench Press (Barbell)
4
8 reps
RPE 8.5
3B
Shrug (Dumbbell)
4
10 reps
RPE 8.5
4A
Hamstring Curl
3
10 reps
RPE 8.5
4B
Pull-Up (Bodyweight)
3
RPE 8.5
5A
Hip Thrust (Barbell)
4
8 reps
RPE 8.5
5B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Standing Shoulder Complex
2
10 reps
RPE 6
1B
Pogo Jump
2
8 reps
RPE 6.5
1C
Push Up
2
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
3A
Bench Press (Barbell)
4
8 reps
RPE 8.5
3B
Dumbbell Incline Row
4
10 reps
RPE 8.5
4A
Band Resisted Board Jump
3
6 reps
RPE 8.5
4B
Around The World
3
8 reps
RPE 8.5
5A
Leg Extension
3
10 reps
RPE 8.5
5B
Hanging Leg Raise
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Standing Shoulder Complex
2
10 reps
RPE 6
1B
Pogo Jump
2
8 reps
RPE 6.5
1C
Push Up
2
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
3A
Bench Press (Barbell)
4
8 reps
RPE 8.5
3B
Dumbbell Incline Row
4
10 reps
RPE 8.5
4A
Band Resisted Board Jump
3
6 reps
RPE 8.5
4B
Around The World
3
8 reps
RPE 8.5
5A
Leg Extension
3
10 reps
RPE 8.5
5B
Hanging Leg Raise
3
12 reps
RPE 8.5
6
Rowing
20
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Standing Shoulder Complex
2
10 reps
RPE 6
1B
Pogo Jump
2
8 reps
RPE 6.5
1C
Push Up
2
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
3A
Bench Press (Barbell)
4
8 reps
RPE 8.5
3B
Dumbbell Incline Row
4
10 reps
RPE 8.5
4A
Band Resisted Board Jump
3
6 reps
RPE 8.5
4B
Around The World
3
8 reps
RPE 8.5
5A
Leg Extension
3
10 reps
RPE 8.5
5B
Hanging Leg Raise
3
12 reps
RPE 8.5
6
Cycling
20
0.25 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Band Standing Shoulder Complex
2
10 reps
RPE 6
1B
Pogo Jump
2
8 reps
RPE 6.5
1C
Push Up
2
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
3A
Bench Press (Barbell)
4
8 reps
RPE 8.5
3B
Dumbbell Incline Row
4
10 reps
RPE 8.5
4A
Band Resisted Board Jump
3
6 reps
RPE 8.5
4B
Around The World
3
8 reps
RPE 8.5
5A
Leg Extension
3
10 reps
RPE 8.5
5B
Hanging Leg Raise
3
12 reps
RPE 8.5
6
Cycling
20
0.25 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Pogo Jump
1
10 reps
RPE 7
4
22m Sprint
5
1 reps
RPE 8.5
5
Repeated Sprint Shuttle
4
1 reps
RPE 8.5
6
22m Shuttle Sprint X3
6
1 reps
RPE 8.5
7
50m Shuttle
6
1 reps
RPE 8.5
8
Cycling
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4A
Leg Press
4
8 reps
RPE 8.5
4B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
5A
Step-Up (Weighted)
4
8 reps
RPE 8.5
5B
Lat Pulldown
4
8 reps
RPE 8.5
6A
Band Resisted Board Jump
3
5 reps
RPE 8.5
6B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Pogo Jump
1
10 reps
RPE 7
4
22m Sprint
5
1 reps
RPE 8.5
5
Repeated Sprint Shuttle
4
1 reps
RPE 8.5
6
22m Shuttle Sprint X3
6
1 reps
RPE 8.5
7
50m Shuttle
6
1 reps
RPE 8.5
8
Cycling
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4A
Leg Press
4
8 reps
RPE 8.5
4B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
5A
Step-Up (Weighted)
4
8 reps
RPE 8.5
5B
Lat Pulldown
4
8 reps
RPE 8.5
6A
Band Resisted Board Jump
3
5 reps
RPE 8.5
6B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
7
Rowing
20
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Pogo Jump
1
10 reps
RPE 7
4
40m Sprint
5
1 reps
RPE 8.5
5
Repeated Sprint Shuttle
5
1 reps
RPE 8.5
6
22/40m Shuttle
5
1 reps
RPE 8.5
7
100m Sprint
5
1 reps
RPE 8.5
8
Cycling
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4A
Leg Press
4
8 reps
RPE 8.5
4B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
5A
Step-Up (Weighted)
4
8 reps
RPE 8.5
5B
Lat Pulldown
4
8 reps
RPE 8.5
6A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6B
Box Jump
3
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Pogo Jump
1
10 reps
RPE 7
4
Cycling
1
5 mins
RPE 7
5
40m Sprint
5
1 reps
RPE 8.5
6
Repeated Sprint Shuttle
5
1 reps
RPE 8.5
7
22/40m Shuttle
5
1 reps
RPE 8.5
8
100m Sprint
5
1 reps
RPE 8.5
9
Cycling
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Jump Squat
1
10 reps
RPE 6.5
3
Abductor Walk
1
10 reps
RPE 7
4A
Leg Press
4
8 reps
RPE 8.5
4B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
5A
Step-Up (Weighted)
4
8 reps
RPE 8.5
5B
Lat Pulldown
4
8 reps
RPE 8.5
6A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
6B
Box Jump
3
5 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Pogo Jump
1
10 reps
RPE 7
4
10m Sprint
5
1 reps
RPE 8.5
5
10m Shuttle Sprint
4
1 reps
RPE 8.5
6
22m Shuttle Sprint X3
5
1 reps
RPE 8.5
7
40m Shuttle
6
1 reps
RPE 8.5
8
100m Sprint
6
1 reps
RPE 8.5
9
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Pogo Jump
1
10 reps
RPE 7
4
10m Sprint
5
1 reps
RPE 8.5
5
10m Shuttle Sprint
4
1 reps
RPE 8.5
6
22m Shuttle Sprint X3
5
1 reps
RPE 8.5
7
40m Shuttle
6
1 reps
RPE 8.5
8
100m Sprint
6
1 reps
RPE 8.5
9
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Pogo Jump
1
10 reps
RPE 7
4
10m Sprint
6
1 reps
RPE 8.5
5
10m Shuttle Sprint
5
1 reps
RPE 8.5
6
40m Shuttle
6
1 reps
RPE 8.5
7
100m Sprint
6
1 reps
RPE 8.5
8
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2
Stretching
1
2 mins
RPE 6.5
3
Pogo Jump
1
10 reps
RPE 7
4
10m Sprint
6
1 reps
RPE 8.5
5
10m Shuttle Sprint
5
1 reps
RPE 8.5
6
40m Shuttle
6
1 reps
RPE 8.5
7
100m Sprint
6
1 reps
RPE 8.5
8
Cycling
1
5 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Rowing
1 Set
2 mins
@6
1B
Stretching
1 Set
2 mins
@6.5
1C
Band Standing Shoulder Complex
1 Set
12 Reps
@7
2
Hang Clean
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@8.5
@8.5
@8.5
@8.5
3
Snatch Pull
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@8.5
@8.5
@8.5
@8.5
4A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
4B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
@8.5
@8.5
@8.5
@8.5
5A
Decline Push Up
1 Set
1 Set
1 Set
1 Set
@8.5
@8.5
@8.5
@8.5
5B
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
6A
Around The World
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
6C
Abs Rollout
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
7
Treadmill
1 Set
30 mins
@7
Day 2
1
Cycling
1 Set
3 mins
@6
2
Jump Squat
1 Set
10 Reps
@6.5
3
Abductor Walk
1 Set
10 Reps
@7
4
High Bar Back Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
5
Hang Clean
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@8.5
@8.5
@8.5
@8.5
6A
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
6B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
7A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
7B
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@8.5
@8.5
7C
Cable Standing Core Rotation
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
8
Cycling
1 Set
30 mins
@7
Day 3
1A
Band Standing Shoulder Complex
1 Set
1 Set
8 Reps
8 Reps
@6
@6
1B
Pogo Jump
1 Set
1 Set
8 Reps
8 Reps
@6.5
@6.5
1C
Push Up
1 Set
1 Set
10 Reps
10 Reps
@7
@7
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
2B
Cable Face Pull
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
@8.5
3A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
3B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
@8.5
4A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
@8.5
5A
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@8.5
@8.5
5B
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
@8.5
@8.5
@8.5
Day 4
1
Cycling
1 Set
3 mins
@6
2
Stretching
1 Set
2 mins
@6.5
3
Pogo Jump
1 Set
10 Reps
@7
4
22m Sprint
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
5
Repeated Sprint Shuttle
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
@8.5
@8.5
@8.5
@8.5
6
22m Shuttle Sprint X3
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
@8.5
7
50m Shuttle
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
@8.5
8
Cycling
1 Set
5 mins
@7