Program Description
An old rugby workout I used to do where I could eat like shit and didn’t gain weight lol. Modify weight and exercises as needed. Try to do one “Heavy/strength” movement then a lighter “weight/explosive” movement. The third exercise can be whatever you want. I’d try to go up 5-10lbs every week depending on how I felt. If I had the time at the end I’d do 10 min of stair climber, sled, farmers carries etc.
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJan 03, 2024 01:06
- Last EditedNov 09, 2024 12:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
50%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
50%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
55%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
55%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
65%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
65%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
70%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
70%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
75%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
75%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
80%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
80%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
85%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
85%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
90%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
90%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
50%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
50%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
60%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
60%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
65%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
65%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
70%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
70%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
75%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
75%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
80%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
80%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
85%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
85%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
90%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
90%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
50%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
50%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
60%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
60%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
65%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
65%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
70%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
70%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
75%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
75%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
80%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
80%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
3 reps
85%
1B
Box Jump
1
3 reps
RPE 10
1C
Bicep Curl (Dumbbell)
1
5 reps
RPE 8
2A
Bench Press (Barbell)
1
3 reps
85%
2B
Medicine Ball Press/throw
1
5 reps
RPE 10
2C
Lunge (Bodyweight)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3 reps
90%
1B
Kettlebell Swing
1
5 reps
RPE 10
1C
Overhead Extension (Dumbbell)
1
5 reps
RPE 8
2A
Overhead Press (Dumbbell)
1
3 reps
90%
2B
Push Press (Barbell)
1
5 reps
RPE 10
2C
Snatch (Kettlebell)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1%
Week 1
1 / 8 Weeks
Day 4
1
Cat Cow Stretch1 Set
1%
Day 2
1A
Trap Bar Deadlift1 Set
3 Reps
50%
1B
Kettlebell Swing1 Set
5 Reps
@10
1C
Overhead Extension (Dumbbell)1 Set
5 Reps
@8
2A
Overhead Press (Dumbbell)1 Set
3 Reps
50%
2B
Push Press (Barbell)1 Set
5 Reps
@10
2C
Snatch (Kettlebell)1 Set
3 Reps
@8
Day 1
1A
Squat (Barbell)1 Set
3 Reps
50%
1B
Box Jump1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)1 Set
5 Reps
@8
2A
Bench Press (Barbell)1 Set
3 Reps
50%
2B
Medicine Ball Press/throw1 Set
5 Reps
@10
2C
Lunge (Bodyweight)1 Set
3 Reps
@8
Day 3
1A
Squat (Barbell)1 Set
3 Reps
50%
1B
Box Jump1 Set
3 Reps
@10
1C
Bicep Curl (Dumbbell)1 Set
5 Reps
@8
2A
Bench Press (Barbell)1 Set
3 Reps
50%
2B
Medicine Ball Press/throw1 Set
5 Reps
@10
2C
Lunge (Bodyweight)1 Set
3 Reps
@8