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
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 26, 2024 12:19
- Last EditedJun 18, 2025 10:53
Summary
Elevate your game with the Rugby: In-Season program, designed for athletes looking to maintain peak performance during the competitive season. Over 12 weeks, you'll engage in two dynamic workouts each week, featuring a blend of strength and explosive movements like Power Cleans, Split Squats, and Plyo Push-Ups. This program emphasizes functional strength and agility, ensuring you're ready for the demands of the field. Equip yourself with the tools to dominate your matches and enhance your overall athleticism!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
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 Clean3 Sets
3 Reps
@8
1B
Kettlebell Swing3 Sets
6 Reps
@6
2A
Split Squat (Barbell)3 Sets
6 Reps
@8
2B
Split Squat Jump3 Sets
12 Reps
-
3A
Bench Press (Barbell)3 Sets
5 Reps
@8
3B
Plyo Push Up3 Sets
5 Reps
-
4A
Dumbbell Row4 Sets
6 Reps
-
4B
V-Up4 Sets
12 Reps
-
5A
Dip (Bodyweight)3 Sets
-
5B
Farmer's Walk (Weighted)3 Sets
-
Day 2
1
Box Jump4 Sets
4 Reps
-
2A
Squat (Barbell)4 Sets
5 Reps
@8
2B
Jump Squat4 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 Raise4 Sets
AMRAP
-
4B
Russian Twist (Dumbbell)4 Sets
AMRAP
-
4C
Neck Bridge4 Sets
1 mins
-
5
Chin-Up (Bodyweight)4 Sets
AMRAP
-