Old modified rugby work out

by Andrew O.

22 athletes joined

Program Description

An old rugby workout I used to do where I could eat like shit and didn’t gain weight lol. Modify weight and exercises as needed. Try to do one “Heavy/strength” movement then a lighter “weight/explosive” movement. The third exercise can be whatever you want. I’d try to go up 5-10lbs every week depending on how I felt. If I had the time at the end I’d do 10 min of stair climber, sled, farmers carries etc.

Program Overview

Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Jan 03, 2024 01:06
Last Edited
Jun 18, 2025 12:03

Summary

Unleash your inner athlete with the Old Modified Rugby Workout, an 8-week program designed for those looking to build strength, endurance, and agility. Committing just 4 days a week, you'll engage in a mix of bodyweight and weightlifting exercises, including the dynamic Trap Bar Deadlift and Kettlebell Swings, tailored to enhance your overall performance. This program is perfect for anyone aiming to boost their fitness levels while incorporating the intensity of rugby training. Get ready to challenge yourself and see real results!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Squat (Barbell)

3 reps

50%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

50%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 1

Trap Bar Deadlift

3 reps

55%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

55%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 1

Squat (Barbell)

3 reps

65%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

65%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 1

Trap Bar Deadlift

3 reps

70%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

70%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 1

Squat (Barbell)

3 reps

75%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

75%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 1

Trap Bar Deadlift

3 reps

80%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

80%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 1

Squat (Barbell)

3 reps

85%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

85%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 1

Trap Bar Deadlift

3 reps

90%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

90%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 2

Trap Bar Deadlift

3 reps

50%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

50%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 2

Squat (Barbell)

3 reps

60%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

60%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 2

Trap Bar Deadlift

3 reps

65%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

65%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 2

Squat (Barbell)

3 reps

70%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

70%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 2

Trap Bar Deadlift

3 reps

75%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

75%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 2

Squat (Barbell)

3 reps

80%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

80%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 2

Trap Bar Deadlift

3 reps

85%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

85%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 2

Squat (Barbell)

3 reps

90%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

90%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 3

Squat (Barbell)

3 reps

50%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

50%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 3

Trap Bar Deadlift

3 reps

60%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

60%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 3

Squat (Barbell)

3 reps

65%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

65%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 3

Trap Bar Deadlift

3 reps

70%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

70%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 3

Squat (Barbell)

3 reps

75%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

75%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 3

Trap Bar Deadlift

3 reps

80%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

80%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 3

Squat (Barbell)

3 reps

85%

Box Jump

3 reps

RPE 10

Bicep Curl (Dumbbell)

5 reps

RPE 8

Bench Press (Barbell)

3 reps

85%

Medicine Ball Press/throw

5 reps

RPE 10

Lunge (Bodyweight)

3 reps

RPE 8

Day 3

Trap Bar Deadlift

3 reps

90%

Kettlebell Swing

5 reps

RPE 10

Overhead Extension (Dumbbell)

5 reps

RPE 8

Overhead Press (Dumbbell)

3 reps

90%

Push Press (Barbell)

5 reps

RPE 10

Snatch (Kettlebell)

3 reps

RPE 8

Day 4

Cat Cow Stretch

Day 4

Cat Cow Stretch

Day 4

Cat Cow Stretch

Day 4

Cat Cow Stretch

Day 4

Cat Cow Stretch

Day 4

Cat Cow Stretch

Day 4

Cat Cow Stretch

Day 4

Cat Cow Stretch

Day 4

Cat Cow Stretch

1 Set

Day 2

Trap Bar Deadlift

1 Set

3 Reps

50%

Kettlebell Swing

1 Set

5 Reps

@10

Overhead Extension (Dumbbell)

1 Set

5 Reps

Overhead Press (Dumbbell)

1 Set

3 Reps

50%

Push Press (Barbell)

1 Set

5 Reps

@10

Snatch (Kettlebell)

1 Set

3 Reps

Day 1

Squat (Barbell)

1 Set

3 Reps

50%

Box Jump

1 Set

3 Reps

@10

Bicep Curl (Dumbbell)

1 Set

5 Reps

Bench Press (Barbell)

1 Set

3 Reps

50%

Medicine Ball Press/throw

1 Set

5 Reps

@10

Lunge (Bodyweight)

1 Set

3 Reps

Day 3

Squat (Barbell)

1 Set

3 Reps

50%

Box Jump

1 Set

3 Reps

@10

Bicep Curl (Dumbbell)

1 Set

5 Reps

Bench Press (Barbell)

1 Set

3 Reps

50%

Medicine Ball Press/throw

1 Set

5 Reps

@10

Lunge (Bodyweight)

1 Set

3 Reps