Rugby Rampage Size

This program is designed for rugby players going into thier off season, who want to be bigger, stronger, and more impactful players.

This is phase 1 of a 3 phase, Rugby strength and conditioning program. It can also be used alone to build some serious size. Using a high volume of mostly basic lifts to build a strong base strength and pack on heaps of muscle. 

Each week, the RPE/intensity goes up. Increase weight accordingly 

Keep rest times in between sets as short as possibly needed to reach desired reps.
1min- 1:30min advised

There is some introduction of Olympic Weight 
Lifting and light running.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Cable Crossover

Push Press (Barbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Day 1 Push

Power Clean

Squat (Barbell)

Reverse Lunge (Dumbbell)

Seated Hamstring Curl

Leg Extension

Day 2

Bent Over Row (Barbell)

Seated Row (Cable)

Wide Grip Lat Pulldown

Lying Rear Lateral Raise

Hammer Curl

21s (EZ Bar)

Day 3

Sumo Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Front Squat (Barbell)

Step-Up (Weighted)

Farmer's Walk (Weighted)

Pendlay Row

Bench Press (Close Grip)

Seated Shoulder Press (Dumbbell)

Tricep Rope Push Down (Cable)

Face Away Cable Curl

Plank

Day 5 Push Pull 

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