logo
BoostcampPNG

Rugby forwards

by Ray A.
2 athletes joined

Program Description

Ruggers innit

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2024 05:36
  • Last Edited
    Jun 18, 2025 12:53

Summary

Unleash your inner powerhouse with the Rugby Forwards program, designed specifically for athletes looking to enhance their strength and performance on the field. Over the course of 6 weeks, you’ll engage in a comprehensive 4-day weekly routine that targets key muscle groups essential for rugby forwards, including back, arms, chest, and shoulders. Each workout combines strength-building exercises with high-intensity cardio to boost your endurance and explosiveness. Get ready to elevate your game and dominate the pitch!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.3%
Chest
12%
Front Delts
12%
Triceps
10%
Abs
8.1%
Quadriceps
7.8%
Hamstrings
6.1%
Middle Delts
5.6%
Lats
5%
Upper Back
4.4%
Forearms
2.8%
Cardio
2.8%
Other
2.8%
Glutes
2.8%
Calves
2.8%
Rear Delts
0.6%
Abductors
0.6%
Adductors
0.6%
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5
Chest Press (Machine)
3
1
8 reps
RPE 7.5
-
6
Cardio
1
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5
Chest Press (Machine)
3
1
8 reps
RPE 7.5
-
6
Cardio
1
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5
Chest Press (Machine)
3
1
8 reps
RPE 7.5
-
6
Cardio
1
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5
Chest Press (Machine)
3
1
8 reps
RPE 7.5
-
6
Cardio
1
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5
Chest Press (Machine)
3
1
8 reps
RPE 7.5
-
6
Cardio
1
5 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
5
Chest Press (Machine)
3
1
8 reps
RPE 7.5
-
6
Cardio
1
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8 reps
RPE 7.5
4
Hammer Curl
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8 reps
RPE 7.5
4
Hammer Curl
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8 reps
RPE 7.5
4
Hammer Curl
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8 reps
RPE 7.5
4
Hammer Curl
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8 reps
RPE 7.5
4
Hammer Curl
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8 reps
RPE 7.5
4
Hammer Curl
3
10 reps
RPE 7
5
Bench Press (Dumbbell)
3
8 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 6.5
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6.5
2
Leg Curl
3
10 reps
RPE 6.5
3
Leg Extension
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
12 reps
RPE 6.5
5
Goblet Squat
3
8 reps
RPE 7
6
Front Raise
3
8 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6.5
2
Leg Curl
3
10 reps
RPE 6.5
3
Leg Extension
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
12 reps
RPE 6.5
5
Goblet Squat
3
8 reps
RPE 7
6
Front Raise
3
8 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6.5
2
Leg Curl
3
10 reps
RPE 6.5
3
Leg Extension
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
12 reps
RPE 6.5
5
Goblet Squat
3
8 reps
RPE 7
6
Front Raise
3
8 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6.5
2
Leg Curl
3
10 reps
RPE 6.5
3
Leg Extension
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
12 reps
RPE 6.5
5
Goblet Squat
3
8 reps
RPE 7
6
Front Raise
3
8 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6.5
2
Leg Curl
3
10 reps
RPE 6.5
3
Leg Extension
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
12 reps
RPE 6.5
5
Goblet Squat
3
8 reps
RPE 7
6
Front Raise
3
8 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6.5
2
Leg Curl
3
10 reps
RPE 6.5
3
Leg Extension
3
10 reps
RPE 6.5
4
Standing Calf Raise
3
12 reps
RPE 6.5
5
Goblet Squat
3
8 reps
RPE 7
6
Front Raise
3
8 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
20 reps
RPE 6.5
8
Cardio
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
12 reps
RPE 6
2
Plank
3
1 mins
RPE 7.5
3
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
12 reps
RPE 6
2
Plank
3
1 mins
RPE 7.5
3
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
12 reps
RPE 6
2
Plank
3
1 mins
RPE 7.5
3
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
12 reps
RPE 6
2
Plank
3
1 mins
RPE 7.5
3
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
12 reps
RPE 6
2
Plank
3
1 mins
RPE 7.5
3
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
3
12 reps
RPE 6
2
Plank
3
1 mins
RPE 7.5
3
Abs Crunch (Bodyweight)
4
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@7.5
2
Seated Row (Cable)
3 Sets
10 Reps
@7
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@7.5
4
Hammer Curl
3 Sets
10 Reps
@7
5
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
6
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@6.5
7
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@6.5
8
Cardio
1 Set
5 mins
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
5
Chest Press (Machine)
3 Sets
1 Set
8 Reps
@7.5
-
6
Cardio
1 Set
5 mins
@8.5
Day 4
1
Cat Cow Stretch
3 Sets
12 Reps
@6
2
Plank
3 Sets
1 mins
@7.5
3
Abs Crunch (Bodyweight)
4 Sets
10 Reps
@7
Day 3
1
Leg Press
3 Sets
10 Reps
@6.5
2
Leg Curl
3 Sets
10 Reps
@6.5
3
Leg Extension
3 Sets
10 Reps
@6.5
4
Standing Calf Raise
3 Sets
12 Reps
@6.5
5
Goblet Squat
3 Sets
8 Reps
@7
6
Front Raise
3 Sets
8 Reps
@7
7
Bicep Curl (EZ Bar)
3 Sets
20 Reps
@6.5
8
Cardio
1 Set
5 mins
-