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Rugby Forward Training Plan

by Christopher Jeffery
42 athletes joined

Program Description

Training plan for rugby forwards. This is only part of the plan, specifically the strength training part. There are also days for endurance/cardio that are not included here. THIS IS THE (FREE) IN-SEASON PLAN FROM RUCK SCIENCE. I AM NOT THE ACTUAL CREATOR OF THIS PLAN.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 16, 2024 07:14
  • Last Edited
    Oct 06, 2024 10:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
5 reps
2
Squat (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Single Leg Romanian Deadlift
3
12 reps
4
Pull-Up (Weighted)
4
AMRAP
5
Push Press (Barbell)
4
6 reps
6A
Hanging Knee Raise
3
AMRAP
6B
Cable Woodchop
3
12 reps
7
Run
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
2
Deadlift (Barbell)
2
2
2
5 reps
3 reps
1 reps
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
4
Inverted Row
4
AMRAP
5
Bench Press (Barbell)
4
6 reps
6A
Stability Ball Crunch
3
12 reps
6B
Side Bend (Dumbbell)
3
12 reps
7
Run
1
5-10 mins
Week 1
1 / 8 Weeks
Day 3
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 1
1
Jump Squat
3 Sets
5 Reps
2
Squat (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Single Leg Romanian Deadlift
3 Sets
12 Reps
4
Pull-Up (Weighted)
4 Sets
AMRAP
5
Push Press (Barbell)
4 Sets
6 Reps
6A
Hanging Knee Raise
3 Sets
AMRAP
6B
Cable Woodchop
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 4
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins
Day 2
1
Broad Jump
3 Sets
5 Reps
2
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Inverted Row
4 Sets
AMRAP
5
Bench Press (Barbell)
4 Sets
6 Reps
6A
Stability Ball Crunch
3 Sets
12 Reps
6B
Side Bend (Dumbbell)
3 Sets
12 Reps
7
Run
1 Set
5-10 mins