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
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMar 16, 2024 07:14
- Last EditedDec 13, 2024 03:27
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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 Squat3 Sets
5 Reps
-
2
Squat (Barbell)2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
-
-
-
3
Single Leg Romanian Deadlift3 Sets
12 Reps
-
4
Pull-Up (Weighted)4 Sets
AMRAP
-
5
Push Press (Barbell)4 Sets
6 Reps
-
6A
Hanging Knee Raise3 Sets
AMRAP
-
6B
Cable Woodchop3 Sets
12 Reps
-
7
Run1 Set
5-10 mins
-
Day 1
1
Jump Squat3 Sets
5 Reps
-
2
Squat (Barbell)2 Sets
2 Sets
2 Sets
5 Reps
3 Reps
1 Reps
-
-
-
3
Single Leg Romanian Deadlift3 Sets
12 Reps
-
4
Pull-Up (Weighted)4 Sets
AMRAP
-
5
Push Press (Barbell)4 Sets
6 Reps
-
6A
Hanging Knee Raise3 Sets
AMRAP
-
6B
Cable Woodchop3 Sets
12 Reps
-
7
Run1 Set
5-10 mins
-
Day 4
1
Broad Jump3 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 Row4 Sets
AMRAP
-
5
Bench Press (Barbell)4 Sets
6 Reps
-
6A
Stability Ball Crunch3 Sets
12 Reps
-
6B
Side Bend (Dumbbell)3 Sets
12 Reps
-
7
Run1 Set
5-10 mins
-
Day 2
1
Broad Jump3 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 Row4 Sets
AMRAP
-
5
Bench Press (Barbell)4 Sets
6 Reps
-
6A
Stability Ball Crunch3 Sets
12 Reps
-
6B
Side Bend (Dumbbell)3 Sets
12 Reps
-
7
Run1 Set
5-10 mins
-