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Old modified rugby work out
by Andrew O.
18 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 12, 2024 07:25
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Week 1
1 / 8 Weeks
Day 4
1
Cat Cow Stretch
1 Set
1%
Day 2
1A
Trap Bar Deadlift
1 Set
3 Reps
50%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
50%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 1
1A
Squat (Barbell)
1 Set
3 Reps
50%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
50%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 3
1A
Squat (Barbell)
1 Set
3 Reps
50%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
50%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 4
1
Cat Cow Stretch
1 Set
1%
Day 1
1A
Trap Bar Deadlift
1 Set
3 Reps
55%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
55%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 2
1A
Squat (Barbell)
1 Set
3 Reps
60%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
60%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 3
1A
Trap Bar Deadlift
1 Set
3 Reps
60%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
60%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 4
1
Cat Cow Stretch
1 Set
1%
Day 3
1A
Squat (Barbell)
1 Set
3 Reps
65%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
65%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 1
1A
Squat (Barbell)
1 Set
3 Reps
65%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
65%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 2
1A
Trap Bar Deadlift
1 Set
3 Reps
65%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
65%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 4
1
Cat Cow Stretch
1 Set
1%
Day 3
1A
Trap Bar Deadlift
1 Set
3 Reps
70%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
70%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 2
1A
Squat (Barbell)
1 Set
3 Reps
70%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
70%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 1
1A
Trap Bar Deadlift
1 Set
3 Reps
70%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
70%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 4
1
Cat Cow Stretch
1 Set
1%
Day 3
1A
Squat (Barbell)
1 Set
3 Reps
75%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
75%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 2
1A
Trap Bar Deadlift
1 Set
3 Reps
75%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
75%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 1
1A
Squat (Barbell)
1 Set
3 Reps
75%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
75%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 4
1
Cat Cow Stretch
1 Set
1%
Day 1
1A
Trap Bar Deadlift
1 Set
3 Reps
80%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
80%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 2
1A
Squat (Barbell)
1 Set
3 Reps
80%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
80%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 3
1A
Trap Bar Deadlift
1 Set
3 Reps
80%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
80%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 4
1
Cat Cow Stretch
1 Set
1%
Day 1
1A
Squat (Barbell)
1 Set
3 Reps
85%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
85%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 2
1A
Trap Bar Deadlift
1 Set
3 Reps
85%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
85%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 3
1A
Squat (Barbell)
1 Set
3 Reps
85%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
85%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 4
1
Cat Cow Stretch
1 Set
1%
Day 1
1A
Trap Bar Deadlift
1 Set
3 Reps
90%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
90%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8
Day 2
1A
Squat (Barbell)
1 Set
3 Reps
90%
1B
Box Jump
1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)
1 Set
5 Reps
@8
2A
Bench Press (Barbell)
1 Set
3 Reps
90%
2B
Medicine Ball Press/throw
1 Set
5 Reps
@10
2C
Lunge (Bodyweight)
1 Set
3 Reps
@8
Day 3
1A
Trap Bar Deadlift
1 Set
3 Reps
90%
1B
Kettlebell Swing
1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)
1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)
1 Set
3 Reps
90%
2B
Push Press (Barbell)
1 Set
5 Reps
@10
2C
Snatch (Kettlebell)
1 Set
3 Reps
@8