High School Rugby Offseason Strength
Strong in posture. Powerful in contact. Conditioned to endure.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Scapular Push Up | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1B | T Spine Rotations | 1 | 5 reps | — |
| 1 | 5 reps | — | ||
| 1C | Cossack Squat (Bodyweight) | 1 | 5 reps | — |
| 1 | 5 reps | — | ||
| 2 | Box Jump | 1 | 3 reps | — |
| 1 | 3 reps | — | ||
| 1 | 3 reps | — | ||
| 3 | Squat (Barbell) | 1 | 3–6 reps | @6 |
| 1 | 3–6 reps | @6 | ||
| 1 | 3–6 reps | @6 | ||
| 1 | 3–6 reps | @6 | ||
| Superset | ||||
| 4A | Leg Press (45 Degrees) | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 4B | Jump Squat | 1 | 5 reps | — |
| 1 | 5 reps | — | ||
| 1 | 5 reps | — | ||
| 1 | 5 reps | — | ||
| Superset | ||||
| 5A | Romanian Deadlift (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 5B | Walking Lunge (Dumbbell) | 1 | 6–8 reps | — |
| 1 | 6–8 reps | — | ||
| 1 | 6–8 reps | — | ||
| 5C | Single Arm Farmer Carry | 1 | 0.5 min | — |
| 1 | 0.5 min | — | ||
| 1 | 0.5 min | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Scapular Push Up | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1B | Cat Cow Stretch | 1 | 5 reps | — |
| 1 | 5 reps | — | ||
| 1C | Side Leg Swings | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 2 | Clap Push Up | 1 | 3 reps | — |
| 1 | 3 reps | — | ||
| 1 | 3 reps | — | ||
| Superset | ||||
| 3A | Incline Bench Press (Barbell) | 1 | 3–6 reps | @6 |
| 1 | 3–6 reps | @6 | ||
| 1 | 3–6 reps | @6 | ||
| 1 | 3–6 reps | @6 | ||
| 3B | Single Arm Row (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| Superset | ||||
| 4A | Wide Grip Lat Pulldown | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 4B | Standing Shoulder Press (Dumbbell) | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 1 | 10–15 reps | — |
| 1 | 10–15 reps | — | ||
| 1 | 10–15 reps | — | ||
| 5B | Face Pull | 1 | 12–15 reps | — |
| 1 | 12–15 reps | — | ||
| 1 | 12–15 reps | — | ||
| 5C | Hammer Curl (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Scapular Push Up | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1B | Russian Twist | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1C | Reverse Lunge (Bodyweight) | 1 | 5 reps | — |
| 1 | 5 reps | — | ||
| 2 | Skater Hop | 1 | 10 reps | — |
| 1 | 10 reps | — | ||
| 1 | 10 reps | — | ||
| 3 | Hang Power Clean | 1 | 3 reps | — |
| 1 | 3 reps | — | ||
| 1 | 3 reps | — | ||
| 1 | 3 reps | — | ||
| 1 | 3 reps | — | ||
| 4 | Rack Pull (Barbell) | 1 | 3–6 reps | @6 |
| 1 | 3–6 reps | @6 | ||
| 1 | 3–6 reps | @6 | ||
| 1 | 3–6 reps | @6 | ||
| Superset | ||||
| 5A | Seated Shoulder Press (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| 5B | Bulgarian Split Squat (Dumbbell) | 1 | 6–8 reps | — |
| 1 | 6–8 reps | — | ||
| 1 | 6–8 reps | — | ||
| 5C | Shrug (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 8–12 reps | — | ||
| Superset | ||||
| 6A | Alternating Dumbbell Curl | 1 | 20+ reps | — |
| 1 | 20+ reps | — | ||
| 1 | 20+ reps | — | ||
| 1 | 20+ reps | — | ||
| 1 | 20+ reps | — | ||
| 6B | Tricep Pushdown (Cable) | 1 | 20 reps | — |
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| 1 | 20 reps | — | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Jog | 1 | 1 min |
| 1 | 1 min | ||
| 1 | 1 min | ||
| 1B | Squat (Bodyweight) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1C | Push Up | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1D | Scapular Push Up | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1E | Reverse Lunge (Bodyweight) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 2A | Squat (Bodyweight) | 1 | 15 reps |
| 2B | Push Up | 1 | 10–15 reps |
| 2C | Inverted Row | 1 | 10–12 reps |
| 2D | Walking Lunge | 1 | 10 reps |
| 2E | Farmer's Walk (Weighted) | 1 | 0.5 min |
| 2F | Bear Crawl | 1 | 0.5 min |
| 2G | Jog | 1 | 1 min |
| Superset | |||
| 3A | Scapular Push Up | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3B | Plank | 1 | 0.5 min |
| 1 | 0.5 min | ||
| 1 | 0.5 min | ||
| 3C | V-Up | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| Superset | |||
| 4A | 90/90 Hip Flow | 1 | 1 min |
| 4B | Wrestler Twist | 1 | 1 min |
| 4C | Parasympathetic Breathing | 1 | 3 min |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, High School Rugby Offseason Strength is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
High School Rugby Offseason Strength is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
High School Rugby Offseason Strength is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
