Workout Routine

Free

Rugby

by h-dixon1

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1 - lower body

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
90% 1RM
135 lbs
4
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

3 sets

Vertical jump

Set
Reps
Rest time
1
10
25 sec
2
10
25 sec
3
10
25 sec

Vertical jump

3×10

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
90% 1RM
135 lbs
5
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3 sets

Broad jump

Set
Reps
Rest time
1
6
25 sec
2
6
25 sec
3
6
25 sec

Broad jump

3×6

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
60 sec
2
80% 1RM
36 lbs
6
60 sec
3
90% 1RM
41 lbs
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

leg curl

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
60 sec
2
75% 1RM
19 lbs
8
60 sec
3
90% 1RM
23 lbs
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

bulgarian split squat

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
35 sec
2
75% 1RM
115 lbs
8
35 sec
3
90% 1RM
135 lbs
6
35 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

calf raise

3 sets

clean

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
5
75 sec
2
75% 1RM
115 lbs
5
75 sec
3
90% 1RM
135 lbs
3
75 sec
4
95% 1RM
145 lbs
1
75 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

clean

4 sets

Workout 2 - upper body

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
85% 1RM
130 lbs
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

3 sets

Clap push up

Set
Reps
Rest time
1
6
25 sec
2
6
25 sec
3
6
25 sec

Clap push up

3×6

fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
60 sec
2
75% 1RM
19 lbs
8
60 sec
3
90% 1RM
23 lbs
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

fly

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
60 sec
2
75% 1RM
19 lbs
8
60 sec
3
90% 1RM
23 lbs
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

chest supported rows

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
85% 1RM
130 lbs
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
60 sec
2
100% 1RM
25 lbs
8
60 sec
3
100% 1RM
25 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

lateral raise

3×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
35 sec
2
–
–
5
35 sec
3
–
–
5
35 sec

chinup

3×5

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
60 sec
2
100% 1RM
25 lbs
8
60 sec
3
100% 1RM
25 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

hammer curl

3×8

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
60 sec
2
100% 1RM
25 lbs
8
60 sec
3
100% 1RM
25 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

skull crushers

3×8

Spider curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8
60 sec
2
80% 1RM
120 lbs
8
60 sec
3
80% 1RM
120 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Spider curl

3×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8
60 sec
2
80% 1RM
36 lbs
8
60 sec
3
80% 1RM
36 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

tricep pushdown

3×8

Workout 3 - lower body

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
60 sec
2
100% 1RM
150 lbs
8
60 sec
3
100% 1RM
150 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

reverse lunge

3×8

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
90% 1RM
135 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

romanian deadlift

3×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
8
60 sec
2
100% 1RM
25 lbs
8
60 sec
3
100% 1RM
25 lbs
8
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

bulgarian split squat

3×8

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
90% 1RM
135 lbs
6
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

straight leg deadlift

3 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
85% 1RM
130 lbs
5
60 sec
4
90% 1RM
135 lbs
3
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

power clean

4 sets

Single leg hops

Set
Reps
Rest time
1
8
25 sec
2
8
25 sec

Single leg hops

2×8

Single depth landings

Set
Reps
Rest time
1
8
60 sec
2
8
60 sec

Single depth landings

2×8

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
60 sec
2
75% 1RM
115 lbs
8
60 sec
3
85% 1RM
130 lbs
5
60 sec
4
95% 1RM
145 lbs
3
60 sec
5
100% 1RM
150 lbs
1
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

5 sets