logo
BoostcampPNG
Rugby Dad Workout
by Nicholas G.
Program Description
Get Strong for Rugby while on a Dad schedule.
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodyweight Fitness
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
May 14, 2024 02:15
Last Edited
Jul 01, 2024 12:12
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
3
Front Squat (Barbell)
1 Set
1 Set
5 Reps
10 Reps
@8
@10
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@10
5
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
3
Arnold Press
1 Set
1 Set
5 Reps
10 Reps
@8
@10
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
5
Mace Swings
3 Sets
10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
3
Wide Grip Pull-Up
3 Sets
5 Reps
@10
4
Krocodile Row
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
5
Front Raise
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10