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Off Season Rugby Training 1 (ruckscience)

by Ashriel B.

Program Description

Novice/Intermediate-friendly program for rugby athletes looking to maintain strength and conditioning during the off-season.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 29, 2025 12:04
  • Last Edited
    May 29, 2025 01:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 6
2
Face Pull
3
15 reps
RPE 6
3
Squat (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Shoulder Complex (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
8A
Plank
3
0.5-1 mins
-
8B
Side Plank
3
0.5-1 mins
-
8C
Side Plank
3
0.5-1 mins
-
9
Jump Rope
8
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
2
Standing wall angel
3
1
15 reps
RPE 6
-
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
7
Push Up
3
AMRAP
RPE 10
8
Turkish Get Up
3
4 reps
RPE 8
9
Burpee
8
0.3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 6
2
Face Pull
3
1
15 reps
RPE 6
-
3
Squat (Paused)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Chin-Up (Assisted)
4
AMRAP
RPE 10
7
Shoulder Complex (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
8A
Plank
4
0.5-1 mins
-
8B
Side Plank
4
0.5-1 mins
-
8C
Side Plank
4
0.5-1 mins
-
9
Jump Rope
8
0.3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
2
Standing wall angel
3
15 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 10
4
Lunge (Dumbbell)
2
8 reps
RPE 10
5
Overhead Press (Dumbbell)
2
8 reps
RPE 10
6
Dumbbell Row
2
8 reps
RPE 10
7
Push Up
2
AMRAP
RPE 10
8
Turkish Get Up
2
4 reps
RPE 10
9
Jump Rope
8
0.3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
5km row
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
5km row
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
6km Cardio (run/row)
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
5km Cardio (Run/row)
1
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
2
Standing wall angel
3
1
15 reps
RPE 6
-
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
7
Push Up
3
AMRAP
RPE 10
8
Turkish Get Up
3
4 reps
RPE 8
9
Burpee
8
0.3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 6
2
Face Pull
3
15 reps
RPE 6
3
Squat (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Shoulder Complex (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
8A
Plank
3
0.5-1 mins
-
8B
Side Plank
3
0.5-1 mins
-
8C
Side Plank
3
0.5-1 mins
-
9
Jump Rope
8
0.3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
2
Standing wall angel
3
1
15 reps
RPE 6
-
3
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Lunge (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Overhead Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Dumbbell Row
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
7
Push Up
4
AMRAP
RPE 10
8
Turkish Get Up
4
4 reps
RPE 8
9
Burpee
8
0.3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 6
2
Face Pull
3
15 reps
RPE 6
3
Squat (Paused)
2
8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
5
Bench Press (Barbell)
2
8 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Shoulder Complex (Dumbbell)
2
8 reps
RPE 10
8A
Side Plank
2
0.5-1 mins
RPE 10
8B
Plank
2
0.5-1 mins
RPE 10
8C
Side Plank
2
0.5-1 mins
RPE 10
9
Burpee
8
0.3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
5km Cardio (Run/row)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
5km Cardio (Run/row)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
6km Cardio (run/row)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
5km Cardio (Run/row)
1
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 6
2
Face Pull
3
15 reps
RPE 6
3
Squat (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Chin-Up (Assisted)
3
AMRAP
RPE 10
7
Shoulder Complex (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
8A
Plank
3
0.5-1 mins
-
8B
Side Plank
3
0.5-1 mins
-
8C
Side Plank
3
0.5-1 mins
-
9
Jump Rope
8
0.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
2
Standing wall angel
3
1
15 reps
RPE 6
-
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Lunge (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
7
Push Up
3
AMRAP
RPE 10
8
Turkish Get Up
3
4 reps
RPE 8
9
Burpee
8
0.3 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
15 reps
RPE 6
2
Face Pull
3
15 reps
RPE 6
3
Squat (Paused)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9.5
6
Chin-Up (Assisted)
4
AMRAP
RPE 10
7
Shoulder Complex (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
8A
Plank
4
0.5-1 mins
-
8B
Side Plank
4
0.5-1 mins
-
8C
Side Plank
4
0.5-1 mins
-
9
Jump Rope
8
0.3 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Bodyweight)
3
15 reps
RPE 6
2
Standing wall angel
3
15 reps
RPE 6
3
Deadlift (Barbell)
2
8 reps
RPE 10
4
Lunge (Dumbbell)
2
8 reps
RPE 10
5
Overhead Press (Dumbbell)
2
8 reps
RPE 10
6
Dumbbell Row
2
8 reps
RPE 10
7
Push Up
2
AMRAP
RPE 10
8
Turkish Get Up
2
4 reps
RPE 10
9
Jump Rope
8
0.3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Bodyweight)
3 Sets
15 Reps
@6
2
Face Pull
3 Sets
15 Reps
@6
3
Squat (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
6
Chin-Up (Assisted)
3 Sets
AMRAP
@10
7
Shoulder Complex (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9.5
8A
Plank
3 Sets
0.5-1 mins
-
8B
Side Plank
3 Sets
0.5-1 mins
-
8C
Side Plank
3 Sets
0.5-1 mins
-
9
Jump Rope
8 Sets
0.3 mins
-
Day 2
1
5km row
1 Set
@6
Day 4
1
Walk
1 Set
20 mins
-
Day 5
1
5km Cardio (Run/row)
1 Set
-
Day 6
1
Squat (Bodyweight)
3 Sets
15 Reps
@6
2
Face Pull
3 Sets
15 Reps
@6
3
Squat (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
6
Chin-Up (Assisted)
3 Sets
AMRAP
@10
7
Shoulder Complex (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9.5
8A
Plank
3 Sets
0.5-1 mins
-
8B
Side Plank
3 Sets
0.5-1 mins
-
8C
Side Plank
3 Sets
0.5-1 mins
-
9
Jump Rope
8 Sets
0.3 mins
-
Day 7
1
Walk
1 Set
20 mins
-
Day 3
1
Glute Bridge (Bodyweight)
3 Sets
15 Reps
@6
2
Standing wall angel
3 Sets
1 Set
15 Reps
@6
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
5
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
6
Dumbbell Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@9.5
7
Push Up
3 Sets
AMRAP
@10
8
Turkish Get Up
3 Sets
4 Reps
@8
9
Burpee
8 Sets
0.3 Reps
-