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BoostcampPNG

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 15, 2025 06:54
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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