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Rugby Pre-Season Beginner

by Mason C.
1 athletes joined

Program Description

This Rugby Pre-Season beginner program is built for athletes with less than 2 years of experience who want to develop full-body strength and movement skills. In a structured and progressive way. Start this program on a Monday at least 8 weeks before your first game to lay the physical foundation for your best season yet. This program prepares your body for the demands of rugby. Reducing injury risk, improving performace and building confidence heading into game day. It is the perfect launch pad for long-term athletic development.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 22, 2026 11:41
  • Last Edited
    Feb 15, 2026 09:07
Muscle Engagement
Front
Back
MuscleSet
Cardio
14.9%
Quadriceps
10.9%
Triceps
8.8%
Upper Back
8.3%
Front Delts
8.1%
Lats
6.6%
Glutes
6.3%
Chest
5.5%
Biceps
5.3%
Other
5.2%
Hamstrings
5%
Abs
4.7%
Middle Delts
3.3%
Rear Delts
2.6%
Calves
2%
Forearms
1%
Lower Back
0.7%
Adductors
0.6%
Abductors
0.3%
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Pull-Up (Bodyweight)
4
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3B
Bent Over Row (Barbell)
4
10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
5A
Lying Leg Raise
3
12 reps
RPE 8.5
5B
Abs Rollout
3
10 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Pull-Up (Bodyweight)
4
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3B
Bent Over Row (Barbell)
4
10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
5A
Lying Leg Raise
3
12 reps
RPE 8.5
5B
Abs Rollout
3
10 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Pull-Up (Bodyweight)
4
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3B
Bent Over Row (Barbell)
4
10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
5A
Lying Leg Raise
3
12 reps
RPE 8.5
5B
Abs Rollout
3
10 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Seated Row (Cable)
4
8 reps
RPE 8.5
3A
Decline Push Up
4
RPE 8.5
3B
Pull-Up (Bodyweight)
4
RPE 8.5
4A
T-Bar Row
4
8 reps
RPE 8.5
4B
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
5A
Cable Crunch
3
10 reps
RPE 8.5
5B
Plank
3
1 mins
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Seated Row (Cable)
4
8 reps
RPE 8.5
3A
Decline Push Up
4
RPE 8.5
3B
Pull-Up (Bodyweight)
4
RPE 8.5
4A
T-Bar Row
4
8 reps
RPE 8.5
4B
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
5A
Cable Crunch
3
10 reps
RPE 8.5
5B
Plank
3
1 mins
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
10 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5
2B
Seated Row (Cable)
4
8 reps
RPE 8.5
3A
Decline Push Up
4
RPE 8.5
3B
Pull-Up (Bodyweight)
4
RPE 8.5
4A
T-Bar Row
4
8 reps
RPE 8.5
4B
Bicep Curl (Dumbbell)
4
12 reps
RPE 8.5
5A
Cable Crunch
3
10 reps
RPE 8.5
5B
Plank
3
1 mins
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Pull-Up (Bodyweight)
4
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3B
Bent Over Row (Barbell)
4
10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
5A
Lying Leg Raise
3
12 reps
RPE 8.5
5B
Abs Rollout
3
10 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Pull-Up (Bodyweight)
4
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3B
Bent Over Row (Barbell)
4
10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
5A
Lying Leg Raise
3
12 reps
RPE 8.5
5B
Abs Rollout
3
10 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Row Machine
1
3 mins
RPE 6
1B
Band Standing Shoulder Complex
1
12 reps
RPE 6.5
1C
Push Up
1
12 reps
RPE 7
2A
Bench Press (Barbell)
4
10 reps
RPE 8.5
2B
Pull-Up (Bodyweight)
4
RPE 8.5
3A
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8.5
3B
Bent Over Row (Barbell)
4
10 reps
RPE 8.5
4A
Bicep Curl (EZ Bar)
4
12 reps
RPE 8.5
4B
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
5A
Lying Leg Raise
3
12 reps
RPE 8.5
5B
Abs Rollout
3
10 reps
RPE 8.5
6
Treadmill
1
30 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2A
High Bar Back Squat
4
10 reps
RPE 8.5
2B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
2C
Box Jump
3
6 reps
RPE 8.5
3A
Step-Up (Weighted)
4
8 reps
RPE 8.5
3B
Standing Calf Raise
4
12 reps
RPE 8.5
4A
Hamstring Curl
3
10 reps
RPE 8.5
4B
Leg Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2A
High Bar Back Squat
4
10 reps
RPE 8.5
2B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
2C
Box Jump
3
6 reps
RPE 8.5
3A
Step-Up (Weighted)
4
8 reps
RPE 8.5
3B
Standing Calf Raise
4
12 reps
RPE 8.5
4A
Hamstring Curl
3
10 reps
RPE 8.5
4B
Leg Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2A
High Bar Back Squat
4
10 reps
RPE 8.5
2B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
2C
Box Jump
3
6 reps
RPE 8.5
3A
Step-Up (Weighted)
4
8 reps
RPE 8.5
3B
Standing Calf Raise
4
12 reps
RPE 8.5
4A
Hamstring Curl
3
10 reps
RPE 8.5
4B
Leg Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2
Leg Press
4
8 reps
RPE 8.5
3
Box Jump
4
6 reps
RPE 8.5
4A
Walking Lunge
4
10 reps
RPE 8.5
4B
Standing Calf Raise
4
12 reps
RPE 8.5
5A
Sissy Squat
4
10 reps
RPE 8.5
5B
Hamstring Curl
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2
Leg Press
4
8 reps
RPE 8.5
3
Box Jump
4
6 reps
RPE 8.5
4A
Walking Lunge
4
10 reps
RPE 8.5
4B
Standing Calf Raise
4
12 reps
RPE 8.5
5A
Sissy Squat
4
10 reps
RPE 8.5
5B
Hamstring Curl
4
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2
Leg Press
4
8 reps
RPE 8.5
3
Box Jump
4
6 reps
RPE 8.5
4A
Walking Lunge
4
10 reps
RPE 8.5
4B
Standing Calf Raise
4
12 reps
RPE 8.5
5A
Sissy Squat
4
10 reps
RPE 8.5
5B
Hamstring Curl
1
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2A
High Bar Back Squat
4
10 reps
RPE 8.5
2B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
2C
Box Jump
3
6 reps
RPE 8.5
3A
Step-Up (Weighted)
4
8 reps
RPE 8.5
3B
Standing Calf Raise
4
12 reps
RPE 8.5
4A
Hamstring Curl
3
10 reps
RPE 8.5
4B
Leg Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2A
High Bar Back Squat
4
10 reps
RPE 8.5
2B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
2C
Box Jump
3
6 reps
RPE 8.5
3A
Step-Up (Weighted)
4
8 reps
RPE 8.5
3B
Standing Calf Raise
4
12 reps
RPE 8.5
4A
Hamstring Curl
3
10 reps
RPE 8.5
4B
Leg Extension
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Abductor Walk
1
10 reps
RPE 6.5
1C
Jump Squat
1
10 reps
RPE 7
2A
High Bar Back Squat
4
10 reps
RPE 8.5
2B
Mini Band Standing Hip Abductor
4
10 reps
RPE 8.5
2C
Box Jump
3
6 reps
RPE 8.5
3A
Step-Up (Weighted)
4
8 reps
RPE 8.5
3B
Standing Calf Raise
4
12 reps
RPE 8.5
4A
Hamstring Curl
3
10 reps
RPE 8.5
4B
Leg Extension
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
25
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Pogo Jump
1
8 reps
RPE 6.5
1C
Push Up
1
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
12 reps
RPE 8.5
3A
Step-Up (Weighted)
4
10 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4A
Broad Jump
4
5 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
5
Cable Standing Core Rotation
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Pogo Jump
1
8 reps
RPE 6.5
1C
Push Up
1
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
12 reps
RPE 8.5
3A
Step-Up (Weighted)
4
10 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4A
Broad Jump
4
5 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
5
Cable Standing Core Rotation
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Pogo Jump
1
8 reps
RPE 6.5
1C
Push Up
1
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
12 reps
RPE 8.5
3A
Step-Up (Weighted)
4
10 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4A
Broad Jump
4
5 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
5
Cable Standing Core Rotation
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2A
Pogo Jump
2
10 reps
RPE 6.5
2B
Band Standing Shoulder Complex
2
10 reps
RPE 7
3A
Military Press (Barbell)
4
8 reps
RPE 8.5
3B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8.5
4A
Lat Pulldown
4
8 reps
RPE 8.5
4B
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
5A
Band Resisted Board Jump
4
6 reps
RPE 8.5
5B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8.5
6A
Abs Rollout
3
8 reps
RPE 8.5
6B
Bicycle Crunch
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2A
Pogo Jump
2
10 reps
RPE 6.5
2B
Band Standing Shoulder Complex
2
10 reps
RPE 7
3A
Military Press (Barbell)
4
8 reps
RPE 8.5
3B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8.5
4A
Lat Pulldown
4
8 reps
RPE 8.5
4B
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
5A
Band Resisted Board Jump
4
6 reps
RPE 8.5
5B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8.5
6A
Abs Rollout
3
8 reps
RPE 8.5
6B
Bicycle Crunch
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 6
2A
Pogo Jump
2
10 reps
RPE 6.5
2B
Band Standing Shoulder Complex
2
10 reps
RPE 7
3A
Military Press (Barbell)
4
8 reps
RPE 8.5
3B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8.5
4A
Lat Pulldown
4
8 reps
RPE 8.5
4B
Bench Press (Dumbbell)
4
8 reps
RPE 8.5
5A
Band Resisted Board Jump
4
6 reps
RPE 8.5
5B
Rear Delt Fly (Dumbbell)
4
8 reps
RPE 8.5
6A
Abs Rollout
3
8 reps
RPE 8.5
6B
Bicycle Crunch
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Pogo Jump
1
8 reps
RPE 6.5
1C
Push Up
1
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
12 reps
RPE 8.5
3A
Step-Up (Weighted)
4
10 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4A
Broad Jump
4
5 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
5
Cable Standing Core Rotation
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Pogo Jump
1
8 reps
RPE 6.5
1C
Push Up
1
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
12 reps
RPE 8.5
3A
Step-Up (Weighted)
4
10 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4A
Broad Jump
4
5 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
5
Cable Standing Core Rotation
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Pogo Jump
1
8 reps
RPE 6.5
1C
Push Up
1
10 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
2B
Lat Pulldown
4
12 reps
RPE 8.5
3A
Step-Up (Weighted)
4
10 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8.5
4A
Broad Jump
4
5 reps
RPE 8.5
4B
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8.5
5
Cable Standing Core Rotation
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
22m Sprint
5
1 reps
RPE 8.5
3
Repeated Sprint Shuttle
4
1 reps
RPE 8.5
4
22m Shuttle Sprint X3
6
1 reps
RPE 8.5
5
50m Shuttle
6
1 reps
RPE 8.5
6
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
10m Sprint
5
1 reps
RPE 8.5
3
10m Shuttle Sprint
4
1 reps
RPE 8.5
4
22m Shuttle Sprint X3
4
1 reps
RPE 8.5
5
40m Shuttle
6
1 reps
RPE 8.5
6
100m Sprint
5
1 reps
RPE 8.5
7
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
22m Sprint
5
1 reps
RPE 8.5
3
Repeated Sprint Shuttle
4
1 reps
RPE 8.5
4
22m Shuttle Sprint X3
6
1 reps
RPE 8.5
5
50m Shuttle
6
1 reps
RPE 8.5
6
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
10m Sprint
5
1 reps
RPE 8.5
3
10m Shuttle Sprint
4
1 reps
RPE 8.5
4
22m Shuttle Sprint X3
4
1 reps
RPE 8.5
5
40m Shuttle
6
1 reps
RPE 8.5
6
100m Sprint
5
1 reps
RPE 8.5
7
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
40m Sprint
5
1 reps
RPE 8.5
3
Repeated Sprint Shuttle
5
1 reps
RPE 8.5
4
22/40m Shuttle
5
1 reps
RPE 8.5
5
100m Sprint
5
1 reps
RPE 8.5
6
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
10m Sprint
5
1 reps
RPE 8.5
3
10m Shuttle X3
5
1 reps
RPE 8.5
4
100m Sprint
6
1 reps
RPE 8.5
5
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
40m Sprint
5
1 reps
RPE 8.5
3
Repeated Sprint Shuttle
5
1 reps
RPE 8.5
4
22/40m Shuttle
5
1 reps
RPE 8.5
5
100m Sprint
5
1 reps
RPE 8.5
6
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
10m Sprint
5
1 reps
RPE 8.5
3
10m Shuttle X3
5
1 reps
RPE 8.5
4
100m Sprint
6
1 reps
RPE 8.5
5
Cycling
1
5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Cycling
1
3 mins
RPE 6
1B
Stretching
1
2 mins
RPE 6.5
1C
Pogo Jump
1
8 reps
RPE 7
2
22m Sprint
5
1 reps
RPE 8.5
3
Repeated Sprint Shuttle
4
1 reps
RPE 8.5
4
22m Shuttle Sprint X3
6
1 reps
RPE 8.5
5
50m Shuttle
6
1 reps
RPE 8.5
6
Cycling
1
5 mins
RPE 7
Week 1
1 / 9 Weeks
Day 1
1A
Row Machine
1 Set
3 mins
@6
1B
Band Standing Shoulder Complex
1 Set
12 Reps
@6.5
1C
Push Up
1 Set
12 Reps
@7
2A
Bench Press (Barbell)
4 Sets
10 Reps
@8.5
2B
Pull-Up (Bodyweight)
4 Sets
@8.5
3A
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8.5
3B
Bent Over Row (Barbell)
4 Sets
10 Reps
@8.5
4A
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
5A
Lying Leg Raise
3 Sets
12 Reps
@8.5
5B
Abs Rollout
3 Sets
10 Reps
@8.5
6
Treadmill
1 Set
30 mins
@8.5
Day 2
1A
Cycling
1 Set
3 mins
@6
1B
Abductor Walk
1 Set
10 Reps
@6.5
1C
Jump Squat
1 Set
10 Reps
@7
2A
High Bar Back Squat
4 Sets
10 Reps
@8.5
2B
Mini Band Standing Hip Abductor
4 Sets
10 Reps
@8.5
2C
Box Jump
3 Sets
6 Reps
@8.5
3A
Step-Up (Weighted)
4 Sets
8 Reps
@8.5
3B
Standing Calf Raise
4 Sets
12 Reps
@8.5
4A
Hamstring Curl
3 Sets
10 Reps
@8.5
4B
Leg Extension
3 Sets
12 Reps
@8.5
Day 3
1
Cycling
25 Sets
0.5 mins
@9
Day 4
1A
Cycling
1 Set
3 mins
@6
1B
Pogo Jump
1 Set
8 Reps
@6.5
1C
Push Up
1 Set
10 Reps
@7
2A
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8.5
2B
Lat Pulldown
4 Sets
12 Reps
@8.5
3A
Step-Up (Weighted)
4 Sets
10 Reps
@8.5
3B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8.5
4A
Broad Jump
4 Sets
5 Reps
@8.5
4B
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8.5
5
Cable Standing Core Rotation
3 Sets
10 Reps
@8.5
Day 5
1A
Cycling
1 Set
3 mins
@6
1B
Stretching
1 Set
2 mins
@6.5
1C
Pogo Jump
1 Set
8 Reps
@7
2
22m Sprint
5 Sets
1 Reps
@8.5
3
Repeated Sprint Shuttle
4 Sets
1 Reps
@8.5
4
22m Shuttle Sprint X3
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
@8.5
5
50m Shuttle
6 Sets
1 Reps
@8.5
6
Cycling
1 Set
5 mins
@7