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Rugby strength/hypertrophy training
Bulking
Intermediate
Barbell
Plan Details
The Rugby strength/hypertrophy training routine by tgb13 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 day/week bulking routine for rugby players (and others) looking to gain mass to aid strength and power on the field. Day1: Legs (barbell split squat, can use dumbbells instead) Day2: Back Day3: Chest/Tris Day4: Shoulders
Routine detail
Day 1
Legs
Est. 44 min
4 exercises
Barbell Zercher Squat
5 Sets x 5 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Day 2
Back
Est. 42 min
4 exercises
Barbell Rack Pull
5 Sets x 5 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Day 3
Chest/Tris
Est. 43 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Day 4
Shoulders
Est. 41 min
4 exercises
Barbell Seated Press
5 Sets x 5 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
