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Rugby Training
AUDIO TIP
Sport
Intermediate
Barbell
Plan Details
The Rugby Training routine by loremmutle is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Great for general athletic maintenance; can be modified for strength by decreasing set volume and increasing weight per set. Do cardio for conditioning, don’t be lazy.
Routine detail
Mon
Workout 1
Est. 0 min
9 exercises
Barbell Deadlift
4 Sets x 6 Reps
Split Squat
3 Sets x 6 Reps
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Nordic Curls
4 Sets x 6 Reps
Barbell Seated Good Morning
3 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 20 Reps
Tue
Workout 2
Est. 0 min
11 exercises
Rear Foot Elevated Squat
4 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Box Single-Leg Push-Off
4 Sets x 3 Reps
Nordic Curls
4 Sets x 6 Reps
Dip
4 Sets x 12 Reps
Romanian Deadlift
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 12 Reps
Kettlebell Renegade Row
4 Sets x 12 Reps
Tib Raise
4 Sets x 12 Reps
Thu
Workout 3
Est. 0 min
9 exercises
Barbell 1/4 Squat
4 Sets x 6 Reps
Jump Squat
4 Sets x 4 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
KOT Squat
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
High Pull Snatch Grip
3 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Nordic Curls
3 Sets x 6 Reps
Calisthenics Shoulder Press
3 Sets x 10 Reps
Fri
Workout 4
Est. 0 min
9 exercises
Stability Ball Hamstring Curl to Bridge
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Bench Hip Thrust
4 Sets x 6 Reps
Patrick Step Downs
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Pistol Squat
4 Sets x 8 Reps
