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Rugby: In-Season

by Alejo V.

Program Description

Focus: Rubgyplayer during the Season Split: 2-3 Fullbody gym sessions Target: - Maintain strength/power - Stay injury free Explanation: During the season, it's important for players to keep up their physical level. The weekly games and high-intensity training on the pitch can really affect how players perform over time. This programme is designed to help you maintain the strength gains you made during the off- and pre-season. This Programm considers the field training sessions and the game on the Week-end.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 26, 2025 12:20
  • Last Edited
    May 26, 2025 12:20

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.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
3
3 reps
RPE 8
1B
Kettlebell Swing
3
6 reps
RPE 6
2A
Split Squat (Barbell)
3
6 reps
RPE 8
2B
Split Squat Jump
3
12 reps
-
3A
Bench Press (Barbell)
3
5 reps
RPE 8
3B
Plyo Push Up
3
5 reps
-
4A
Dumbbell Row
4
6 reps
-
4B
V-Up
4
12 reps
-
5A
Dip (Bodyweight)
3
-
5B
Farmer's Walk (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
4 reps
-
2A
Squat (Barbell)
4
5 reps
RPE 8
2B
Jump Squat
4
6 reps
-
3A
Overhead Press (Barbell)
4
4-6 reps
RPE 8
3B
Push Press (Barbell)
4
3 reps
RPE 8
4A
Hanging Leg Raise
4
AMRAP
-
4B
Russian Twist (Dumbbell)
4
AMRAP
-
4C
Neck Bridge
4
1 mins
-
5
Chin-Up (Bodyweight)
4
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Power Clean
3 Sets
3 Reps
@8
1B
Kettlebell Swing
3 Sets
6 Reps
@6
2A
Split Squat (Barbell)
3 Sets
6 Reps
@8
2B
Split Squat Jump
3 Sets
12 Reps
-
3A
Bench Press (Barbell)
3 Sets
5 Reps
@8
3B
Plyo Push Up
3 Sets
5 Reps
-
4A
Dumbbell Row
4 Sets
6 Reps
-
4B
V-Up
4 Sets
12 Reps
-
5A
Dip (Bodyweight)
3 Sets
-
5B
Farmer's Walk (Weighted)
3 Sets
-
Day 2
1
Box Jump
4 Sets
4 Reps
-
2A
Squat (Barbell)
4 Sets
5 Reps
@8
2B
Jump Squat
4 Sets
6 Reps
-
3A
Overhead Press (Barbell)
4 Sets
4-6 Reps
@8
3B
Push Press (Barbell)
4 Sets
3 Reps
@8
4A
Hanging Leg Raise
4 Sets
AMRAP
-
4B
Russian Twist (Dumbbell)
4 Sets
AMRAP
-
4C
Neck Bridge
4 Sets
1 mins
-
5
Chin-Up (Bodyweight)
4 Sets
AMRAP
-