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Rugby Forward Training Plan
by Christopher Jeffery
16 athletes joined
Program Description
Training plan for rugby forwards. This is only part of the plan, specifically the strength training part. There are also days for endurance/cardio that are not included here. THIS IS THE (FREE) IN-SEASON PLAN FROM RUCK SCIENCE. I AM NOT THE ACTUAL CREATOR OF THIS PLAN.
Program Overview
Level
Intermediate
Goal
Athletics, Muscle & Sculpting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Mar 16, 2024 07:14
Last Edited
Jun 05, 2024 10:01
down_app
Week 1
1 / 8 Weeks
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins