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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
    Oct 29, 2024 12:56

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Barbell Row
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Zercher RDL
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Pull-Up (Weighted)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Krocodile Row
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Zercher RDL
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Pull-Up (Weighted)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Krocodile Row
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Krocodile Row
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Krocodile Row
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Krocodile Row
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Dumbbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
5
Bicep Curl (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Arnold Press
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Mace Swings
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Arnold Press
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Mace Swings
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Arnold Press
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Mace Swings
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Arnold Press
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Mace Swings
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Arnold Press
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Mace Swings
3
10 reps
RPE 10
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 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
Front Raise
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
5
Barbell Row
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@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
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
5 Reps
10 Reps
@8
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
5 Reps
10 Reps
@8
@10