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
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMar 16, 2024 07:14
- Last EditedJun 30, 2025 11:03
Summary
Elevate your game with the Rugby Forward Training Plan, a comprehensive 8-week program designed for athletes looking to build explosive strength and power. Committed to four days a week, you'll engage in a mix of dynamic bodyweight exercises, heavy barbell lifts, and targeted conditioning drills to enhance your performance on the field. Each session focuses on key movements like jump squats, barbell squats, and weighted pull-ups, ensuring you develop the strength and endurance needed for rugby. Get ready to push your limits and dominate every match!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
-
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Single Leg Romanian Deadlift
3
12 reps
-
4
Pull-Up (Weighted)
4
AMRAP
-
5
Push Press (Barbell)
4
6 reps
-
6A
Hanging Knee Raise
3
AMRAP
-
6B
Cable Woodchop
3
12 reps
-
7
Run
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
4
AMRAP
-
5
Bench Press (Barbell)
4
6 reps
-
6A
Stability Ball Crunch
3
12 reps
-
6B
Side Bend (Dumbbell)
3
12 reps
-
7
Run
1
5-10 mins
-
Week 1
1 / 8 Weeks
Day 3
1
Jump Squat3 Sets
5 Reps
-
2
Squat (Barbell)2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
-
-
-
3
Single Leg Romanian Deadlift3 Sets
12 Reps
-
4
Pull-Up (Weighted)4 Sets
AMRAP
-
5
Push Press (Barbell)4 Sets
6 Reps
-
6A
Hanging Knee Raise3 Sets
AMRAP
-
6B
Cable Woodchop3 Sets
12 Reps
-
7
Run1 Set
5-10 mins
-
Day 1
1
Jump Squat3 Sets
5 Reps
-
2
Squat (Barbell)2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
-
-
-
3
Single Leg Romanian Deadlift3 Sets
12 Reps
-
4
Pull-Up (Weighted)4 Sets
AMRAP
-
5
Push Press (Barbell)4 Sets
6 Reps
-
6A
Hanging Knee Raise3 Sets
AMRAP
-
6B
Cable Woodchop3 Sets
12 Reps
-
7
Run1 Set
5-10 mins
-
Day 4
1
Broad Jump3 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 Row4 Sets
AMRAP
-
5
Bench Press (Barbell)4 Sets
6 Reps
-
6A
Stability Ball Crunch3 Sets
12 Reps
-
6B
Side Bend (Dumbbell)3 Sets
12 Reps
-
7
Run1 Set
5-10 mins
-
Day 2
1
Broad Jump3 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 Row4 Sets
AMRAP
-
5
Bench Press (Barbell)4 Sets
6 Reps
-
6A
Stability Ball Crunch3 Sets
12 Reps
-
6B
Side Bend (Dumbbell)3 Sets
12 Reps
-
7
Run1 Set
5-10 mins
-