Plan Rugby
Sport
Intermediate
Machine strength
Plan Details
The Plan Rugby routine by AlbertoHachepe is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Plan específico de adaptación al rugby
Routine detail
Day 2
Día 1 - Fuerza
Est. 83 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Day 4
Día 2 - Hipertrofia
Est. 108 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 5
Día 3 - Resistencia y Potencia
Est. 188 min
14 exercises
Barbell Bench Press
3 Sets x 15 Reps
Push-Up
3 Sets
Barbell Squat
3 Sets x 15 Reps
Dumbbell Jump Squat
3 Sets
Barbell Clean
3 Sets x 15 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Plank
3 Sets
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 6
Mix
Est. 240 min
38 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Plank
3 Sets
Rowing
3 Sets
Day 7
Pecho / Triceps
Est. 205 min
20 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Day 8
Hombro / Pierna
Est. 144 min
16 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Day 9
Espalda / Bíceps
Est. 125 min
12 exercises
Leverage Machine High Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
T Bar Prone Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Plank
3 Sets
