Rugby Training

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Tuesday
Thursday
Friday

Workout 1 9 exercises, 0 min

Barbell Deadlift	4x6 reps	rest: 60s
	3x6 reps	rest: 60s
Barbell Bench Press	6x6 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
	4x6 reps	rest: 60s
Barbell Seated Good Morning	3x10 reps	rest: 60s
Leverage Machine Iso Row	4x10 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Chin-Up	3x20 reps	rest: 60s

Workout 2 11 exercises, 0 min

	4x6 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 60s
Barbell Incline Bench Press	5x6 reps	rest: 60s
Dumbbell Deep Push-Up	4x12 reps	rest: 60s
Box Single-Leg Push-Off	4x3 reps	rest: 60s
	4x6 reps	rest: 60s
Dip	4x12 reps	rest: 60s
	4x8 reps	rest: 60s
Tricep Push-Up	4x12 reps	rest: 60s
Kettlebell Renegade Row	4x12 reps	rest: 60s
	4x12 reps	rest: 60s

Workout 3 9 exercises, 0 min

Barbell 1/4 Squat	4x6 reps	rest: 60s
	4x4 reps	rest: 60s
Dumbbell Deep Push-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
	3x6 reps	rest: 60s
Chin-Up	4x12 reps	rest: 60s
	3x6 reps	rest: 60s
	3x10 reps	rest: 60s

Workout 4 9 exercises, 0 min

Stability Ball Hamstring Curl to Bridge	4x8 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 60s
Bench Hip Thrust	4x6 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x6 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
	4x8 reps	rest: 60s