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Rugby forward off season training

by Kevin M.
2 athletes joined

Program Description

The purpose of this program is to build a solid base of strength and conditioning that can be taking directly into the season and pair with the in season workout program.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 16, 2024 05:13
  • Last Edited
    Jan 30, 2025 03:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
65%
2
Overhead Press (Barbell)
3
8 reps
65%
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Assault Bike
1
20 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Assault Bike
1
22 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
3
8 reps
75%
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Assault Bike
1
24 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
77%
2
Overhead Press (Barbell)
3
8 reps
77%
3
Bent Over Row (Barbell)
4
10 reps
RPE 8
4
Pull-Up (Assisted)
4
8-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
7
Assault Bike
1
26 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Press (Barbell)
4
6 reps
70%
4
Bent Over Row (Barbell)
4
8 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
1km Row
1
25 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
77%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Press (Barbell)
4
6 reps
75%
4
Bent Over Row (Barbell)
4
8 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
1km Row
1
27 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
82%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Press (Barbell)
4
6 reps
80%
4
Bent Over Row (Barbell)
4
8 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
1km Row
1
29 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Overhead Press (Barbell)
4
6 reps
85%
4
Bent Over Row (Barbell)
4
8 reps
-
5
Shrug (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
1km Row
1
31 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Overhead Press (Barbell)
4
5 reps
75%
4
Bent Over Row (Barbell)
5
5 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
1km Row
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
3 reps
87%
85%
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Overhead Press (Barbell)
4
5 reps
77%
4
Bent Over Row (Barbell)
5
5 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
1km Row
1
32 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Overhead Press (Barbell)
4
5 reps
80%
4
Bent Over Row (Barbell)
5
5 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
1km Row
1
34 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
95%
100%
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Overhead Press (Barbell)
4
5 reps
85%
4
Bent Over Row (Barbell)
5
5 reps
-
5
Shrug (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
1km Row
1
36 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Hip Thrust (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Neck Extension
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
74%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Hip Thrust (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Neck Extension
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Run
1
22 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Romanian Deadlift (Barbell)
3
10 reps
77%
3
Hip Thrust (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Neck Extension
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Run
1
22 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Romanian Deadlift (Barbell)
3
10 reps
77%
3
Hip Thrust (Barbell)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
12 reps
-
5
Seated Calf Raise
3
15-20 reps
-
6
Neck Extension
3
12 reps
-
7
Neck Flexion
3
12 reps
-
8
Run
1
26 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
70%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Neck Curl
3
10 reps
-
6
Neck Flexion
3
10 reps
-
7
Run
1
25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Neck Curl
3
10 reps
-
6
Neck Flexion
3
10 reps
-
7
Run
1
28 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
82%
2
Romanian Deadlift (Barbell)
4
8 reps
80%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Neck Curl
3
10 reps
-
6
Neck Flexion
3
10 reps
-
7
Run
1
31 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
8 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
3
10 reps
-
5
Neck Curl
3
10 reps
-
6
Neck Flexion
3
10 reps
-
7
Run
1
33 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Neck Flexion
4
10 reps
-
6
Neck Extension
4
10 reps
-
7
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Romanian Deadlift (Barbell)
4
6 reps
77%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Neck Flexion
4
10 reps
-
6
Neck Extension
4
10 reps
-
7
Run
1
22 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
90%
2
Romanian Deadlift (Barbell)
4
6 reps
80%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Neck Flexion
4
10 reps
-
6
Neck Extension
4
10 reps
-
7
Run
1
24 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
95%
100%
2
Romanian Deadlift (Barbell)
4
6 reps
85%
3
Hip Thrust (Barbell)
3
10 reps
-
4
Step-Up (Weighted)
4
8 reps
-
5
Neck Flexion
4
10 reps
-
6
Neck Extension
4
10 reps
-
7
Run
1
26 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
3
10 reps
-
2
Kettlebell Swing
3
20 reps
-
3
Jump Squat
3
15 reps
-
4
200m Row
3
1 reps
-
5
Assault Bike
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
10 reps
-
2
Kettlebell Swing
4
20 reps
-
3
Jump Squat
4
15 reps
-
4
200m Row
4
1 reps
-
5
Assault Bike
1
17 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
10 reps
-
2
Kettlebell Swing
5
20 reps
-
3
Jump Squat
5
15 reps
-
4
200m Row
5
1 reps
-
5
Assault Bike
1
19 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
6
10 reps
-
2
Kettlebell Swing
6
20 reps
-
3
Jump Squat
6
15 reps
-
4
200m Row
6
1 reps
-
5
Assault Bike
1
21 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
15 reps
-
2
Kettlebell Swing
4
25 reps
-
3
Jump Squat
4
20 reps
-
4
300m Row
4
1 reps
-
5
Assault Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
15 reps
-
2
Kettlebell Swing
5
25 reps
-
3
Jump Squat
5
20 reps
-
4
300m Row
5
1 reps
-
5
Assault Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
6
15 reps
-
2
Kettlebell Swing
6
25 reps
-
3
Jump Squat
6
20 reps
-
4
300m Row
6
1 reps
-
5
Assault Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
7
15 reps
-
2
Kettlebell Swing
7
25 reps
-
3
Jump Squat
7
20 reps
-
4
300m Row
7
1 reps
-
5
Assault Bike
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
5
20 reps
-
2
Kettlebell Swing
5
30 reps
-
3
Jump Squat
5
25 reps
-
4
400m Row
5
1 reps
-
5
Assault Bike
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
6
20 reps
-
2
Kettlebell Swing
6
30 reps
-
3
Jump Squat
6
25 reps
-
4
400m Row
6
1 reps
-
5
Assault Bike
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
7
20 reps
-
2
Kettlebell Swing
7
30 reps
-
3
Jump Squat
7
25 reps
-
4
400m Row
7
1 reps
-
5
Assault Bike
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
8
20 reps
-
2
Kettlebell Swing
8
30 reps
-
3
Jump Squat
8
25 reps
-
4
400m Row
8
1 reps
-
5
Assault Bike
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
65%
2
Deadlift (Barbell)
4
6 reps
70%
3
Box Jump
4
3 reps
-
4
Pull-Up (Weighted)
3
20 secs
-
5
Face Pull
3
15 reps
-
6
Farmer's Walk (Weighted)
4
1 reps
-
7
100m Row
5
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
70%
2
Deadlift (Barbell)
4
6 reps
72%
3
Box Jump
4
3 reps
-
4
Pull-Up (Weighted)
3
20 secs
-
5
Face Pull
3
15 reps
-
6
Farmer's Walk (Weighted)
4
1 reps
-
7
100m Row
6
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
75%
2
Deadlift (Barbell)
4
6 reps
77%
3
Box Jump
4
3 reps
-
4
Pull-Up (Weighted)
3
20 secs
-
5
Face Pull
3
15 reps
-
6
Farmer's Walk (Weighted)
4
1 reps
-
7
100m Row
7
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
4
4 reps
77%
2
Deadlift (Barbell)
4
6 reps
77%
3
Box Jump
4
3 reps
-
4
Pull-Up (Weighted)
3
20 secs
-
5
Face Pull
3
15 reps
-
6
Farmer's Walk (Weighted)
4
1 reps
-
7
100m Row
8
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
75%
2
Deadlift (Barbell)
4
5 reps
75%
3
Broad Jumps
4
5 reps
-
4
Pull-Up (Weighted)
4
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
5
1 reps
-
7
100m Row
6
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
77%
2
Deadlift (Barbell)
4
5 reps
80%
3
Broad Jumps
4
5 reps
-
4
Pull-Up (Weighted)
4
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
5
1 reps
-
7
100m Row
7
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
85%
2
Deadlift (Barbell)
4
5 reps
82%
3
Broad Jumps
4
5 reps
-
4
Pull-Up (Weighted)
4
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
5
1 reps
-
7
100m Row
8
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
3 reps
87%
2
Deadlift (Barbell)
4
5 reps
85%
3
Broad Jumps
4
5 reps
-
4
Pull-Up (Weighted)
4
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
5
1 reps
-
7
100m Row
9
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
85%
2
Deadlift (Barbell)
5
3 reps
80%
3
Box Jump
5
2 reps
-
4
Pull-Up (Weighted)
5
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
6
1 reps
-
7
2km Row
7
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
90%
2
Deadlift (Barbell)
5
3 reps
85%
3
Box Jump
5
2 reps
-
4
Pull-Up (Weighted)
5
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
6
1 reps
-
7
2km Row
8
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
5
2 reps
92%
2
Deadlift (Barbell)
5
3 reps
90%
3
Box Jump
5
2 reps
-
4
Pull-Up (Weighted)
5
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
6
1 reps
-
7
2km Row
9
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean
2
2 reps
100%
2
Deadlift (Barbell)
2
3 reps
100%
3
Box Jump
5
2 reps
-
4
Pull-Up (Weighted)
5
15 secs
-
5
Face Pull
4
12 reps
-
6
Farmer's Walk (Weighted)
6
1 reps
-
7
2km Row
10
3 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
4
15 reps
-
2
Burpee
4
10 reps
-
3
Trap Bar Deadlift
4
10 reps
50%
4
250m Row
4
1 reps
-
5
Elliptical
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
5
15 reps
-
2
Burpee
5
10 reps
-
3
Trap Bar Deadlift
5
10 reps
50%
4
250m Row
5
1 reps
-
5
Elliptical
1
22 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
6
15 reps
-
2
Burpee
6
10 reps
-
3
Trap Bar Deadlift
6
10 reps
50%
4
250m Row
6
1 reps
-
5
Elliptical
1
24 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
7
15 reps
-
2
Burpee
7
10 reps
-
3
Trap Bar Deadlift
7
10 reps
50%
4
250m Row
7
1 reps
-
5
Elliptical
1
26 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
5
20 reps
-
2
Burpee
5
15 reps
-
3
Trap Bar Deadlift
5
12 reps
60%
4
300m Row
5
1 reps
-
5
Elliptical
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
6
20 reps
-
2
Burpee
6
15 reps
-
3
Trap Bar Deadlift
6
12 reps
60%
4
300m Row
6
1 reps
-
5
Elliptical
1
28 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
7
20 reps
-
2
Burpee
7
15 reps
-
3
Trap Bar Deadlift
7
12 reps
60%
4
300m Row
7
1 reps
-
5
Elliptical
1
31 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
8
20 reps
-
2
Burpee
8
15 reps
-
3
Trap Bar Deadlift
8
12 reps
60%
4
300m Row
8
1 reps
-
5
Elliptical
1
34 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
6
25 reps
-
2
Burpee
6
20 reps
-
3
Trap Bar Deadlift
6
15 reps
-
4
400m Row
6
1 reps
-
5
Elliptical
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
7
25 reps
-
2
Burpee
7
20 reps
-
3
Trap Bar Deadlift
7
15 reps
-
4
400m Row
7
1 reps
-
5
Elliptical
1
33 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
8
25 reps
-
2
Burpee
8
20 reps
-
3
Trap Bar Deadlift
8
15 reps
-
4
400m Row
8
1 reps
-
5
Elliptical
1
36 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat Thruster
9
25 reps
-
2
Burpee
9
20 reps
-
3
Trap Bar Deadlift
9
15 reps
-
4
400m Row
9
1 reps
-
5
Elliptical
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
35 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
65%
2
Overhead Press (Barbell)
3 Sets
8 Reps
65%
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
4
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
5
Shrug (Barbell)
3 Sets
12-15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
7
Assault Bike
1 Set
20 mins
@6
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
-
6
Neck Extension
3 Sets
12 Reps
-
7
Neck Flexion
3 Sets
12 Reps
-
8
Run
1 Set
20 mins
-
Day 3
1
Burpee
3 Sets
10 Reps
-
2
Kettlebell Swing
3 Sets
20 Reps
-
3
Jump Squat
3 Sets
15 Reps
-
4
200m Row
3 Sets
1 Reps
-
5
Assault Bike
1 Set
15 mins
-
Day 4
1
Power Clean
4 Sets
4 Reps
65%
2
Deadlift (Barbell)
4 Sets
6 Reps
70%
3
Box Jump
4 Sets
3 Reps
-
4
Pull-Up (Weighted)
3 Sets
20 secs
-
5
Face Pull
3 Sets
15 Reps
-
6
Farmer's Walk (Weighted)
4 Sets
1 Reps
-
7
100m Row
5 Sets
1 Reps
-
Day 5
1
Squat Thruster
4 Sets
15 Reps
-
2
Burpee
4 Sets
10 Reps
-
3
Trap Bar Deadlift
4 Sets
10 Reps
50%
4
250m Row
4 Sets
1 Reps
-
5
Elliptical
1 Set
20 mins
-
Day 6
1
Run
1 Set
20 mins
-