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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Triceps
10.7%
Glutes
8.3%
Front Delts
8.2%
Chest
8.1%
Quadriceps
8.1%
Hamstrings
7.5%
Lats
6.3%
Biceps
5.8%
Abs
5.4%
Lower Back
5.2%
Forearms
3.3%
Olympic
3.1%
Middle Delts
3%
Rear Delts
2.6%
Adductors
1.2%
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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
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