Orange City Rugby

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Start light and then add 1-2.5kgs every 2 weeks. Gradual building of muscle density and injury prevention.

Call me if you have any dramas.

Workout 1 8 exercises, 0 min

Barbell Squat	1x20 reps	rest: 120s
Barbell Romanian Deadlift	1x20 reps	rest: 120s
Box Jump Multiple Response	3x5 reps	rest: 60s
Barbell Bench Press	1x20 reps	rest: 120s
Barbell Bent-Over Row	1x20 reps	rest: 120s
Dumbbell Seated Shoulder Press	1x20 reps	rest: 120s
Pull-Up	1x20 reps	rest: 120s
Plank	1x10 reps	rest: 0s

Workout 2 8 exercises, 0 min

Barbell Squat	1x20 reps	rest: 120s
Barbell Romanian Deadlift	1x20 reps	rest: 120s
Box Jump Multiple Response	3x5 reps	rest: 60s
Barbell Bench Press	1x20 reps	rest: 120s
Barbell Bent-Over Row	1x20 reps	rest: 120s
Dumbbell Seated Shoulder Press	1x20 reps	rest: 120s
Pull-Up	1x20 reps	rest: 120s
Plank	1x10 reps	rest: 0s

Workout 3 8 exercises, 0 min

Barbell Squat	1x20 reps	rest: 120s
Barbell Romanian Deadlift	1x20 reps	rest: 120s
Box Jump Multiple Response	3x5 reps	rest: 60s
Barbell Bench Press	1x20 reps	rest: 120s
Barbell Bent-Over Row	1x20 reps	rest: 120s
Dumbbell Seated Shoulder Press	1x20 reps	rest: 120s
Pull-Up	1x20 reps	rest: 120s
Plank	1x10 reps	rest: 0s