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Rugby Dad Workout 2.0

by Nicholas G.

Program Description

Get Strong for Rugby while on a Dad schedule.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 29, 2024 12:56
  • Last Edited
    Jul 23, 2025 09:51

Summary

Get ready to elevate your fitness game with the Rugby Dad Workout 2.0! This 6-week program is designed for busy dads who want to build strength and endurance while juggling family life. With three sessions per week, you'll focus on compound movements like bench presses, squats, and cleans, ensuring a full-body workout that maximizes efficiency. Each session incorporates supersets and AMRAP sets to push your limits and keep your muscles engaged. Transform your physique and boost your energy levels—let’s tackle this challenge together!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Front Squat (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
4
Hammer Curl
1
1
1
8 reps
5 reps
10 reps
RPE 8
RPE 8
RPE 10
5
Dip (Bodyweight)
1
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Sandbag Over-The-Shoulder (One Each Side)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Sandbag Over-The-Shoulder (One Each Side)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Sandbag Over-The-Shoulder (One Each Side)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Sandbag Over-The-Shoulder (One Each Side)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Sandbag Over-The-Shoulder (One Each Side)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
3
Wide Grip Pull-Up
3
5 reps
RPE 10
4
Front Raise
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Sandbag Over-The-Shoulder (One Each Side)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Dumbbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
5
Cable Crunch
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Dumbbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
5
Cable Crunch
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Dumbbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
5
Cable Crunch
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Dumbbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
5
Cable Crunch
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Dumbbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
5
Cable Crunch
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown (Close Grip)
1
1
1
10 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Overhead Press (Dumbbell)
1
1
5 reps
10 reps
RPE 8
RPE 10
5
Cable Crunch
1
1
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
3
Front Squat (Barbell)
1 Set
1 Set
5 Reps
10 Reps
@8
@10
4
Hammer Curl
1 Set
1 Set
1 Set
8 Reps
5 Reps
10 Reps
@8
@8
@10
5
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
4
Overhead Press (Dumbbell)
1 Set
1 Set
5 Reps
10 Reps
@8
@10
5
Cable Crunch
1 Set
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5 Reps
10 Reps
@8
@10
3
Wide Grip Pull-Up
3 Sets
5 Reps
@10
4
Front Raise
1 Set
1 Set
1 Set
10 Reps
5 Reps
10 Reps
@6
@8
@10
5
Sandbag Over-The-Shoulder (One Each Side)
3 Sets
5 Reps
@8