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Rugby - Strength/Power off season development
AUTOPLAY
General
Intermediate
Barbell
Plan Details
The Rugby - Strength/Power off season development routine by joven3 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
UPPER: Power
Est. 96 min
8 exercises
bench press (paused)
3 Sets x 8 Reps
Barbell Bench Press
7 Sets x 3 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Incline Press
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Day 2
UPPER: Strength
Est. 83 min
11 exercises
bench press (paused)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Plyo Push-ups
2 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 8 Reps
Day 3
LOWER: Power
Est. 90 min
8 exercises
Barbell Deadlift
6 Sets x 8 Reps
pin squat
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
nordic curl
3 Sets x 5 Reps
ATG Split Squat
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Wall tibia raise
3 Sets x 8 Reps
Day 4
LOWER: Strength
Est. 84 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
banded rdls
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Wall tibia raise
3 Sets x 8 Reps
Day 5
ATHLETE DAY
Est. 0 min
0 exercises
This day is empty
