Workout Routine

Free

Rugby In-Season (Backs)

by Baer451

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Day 1 1a. Front Squat 1b. Step Up Jump 2a. Bench Press 2b MB Shot-Put Throw 3. Split Stance RDL 4a. DB Overhead Press 4b. DB Single Arm Row 5 Standing Ab Rollout

Day 2 1.Lateral Bounds 2a. Banded Squat Jump 2b. MB Broad Jump to Chest Pass 3a. Incline Bench Press 3b. Pull-Ups 4.Pallof Press

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

Workouts

Week 1 - Day 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
0 sec
2
55% 1RM
85 lbs
8
0 sec
3
60% 1RM
90 lbs
8
0 sec

front squat

3×8

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec
2
–
–
3
180 sec
3
–
–
3
180 sec

Step Up Jump

3×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
100 sec
2
70% 1RM
105 lbs
8
100 sec
3
70% 1RM
105 lbs
8
100 sec

bench press

3×8

MB Shot Put Throw

Set
Reps
Rest time
1
5
180 sec
2
5
180 sec
3
5
180 sec

MB Shot Put Throw

3×5

Split Stance RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
5
120 sec

Split Stance RDL

3 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
100 sec
2
65% 1RM
16 lbs
15
100 sec
3
65% 1RM
16 lbs
15
100 sec

seated overhead press

3×15

single arm row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
15
180 sec
2
65% 1RM
16 lbs
15
180 sec
3
65% 1RM
16 lbs
15
180 sec

single arm row

3×15

Standing Ab Rollout

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

Standing Ab Rollout

3×10

Week 1 - Day 2

Lateral Bounds

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec

Lateral Bounds

3×4

Banded Squat Jump

Set
Reps
Rest time
1
6
0 sec
2
6
0 sec

Banded Squat Jump

2×6

MB Broad Jump to Chest Pass

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec

MB Broad Jump to Chest Pass

2×4

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
0 sec
2
70% 1RM
105 lbs
8
0 sec
3
70% 1RM
105 lbs
8
0 sec

incline bench press

3×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
75 lbs
8
180 sec
2
70% 1RM
75 lbs
8
180 sec
3
70% 1RM
75 lbs
8
180 sec

pullup

3×8

Pallof Press

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

Pallof Press

3×10

Week 2 - Day 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
0 sec
2
65% 1RM
100 lbs
6
0 sec
3
70% 1RM
105 lbs
5
0 sec

front squat

3 sets

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec
2
–
–
4
180 sec
3
–
–
4
180 sec

Step Up Jump

3×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
0 sec
2
75% 1RM
115 lbs
6
0 sec
3
80% 1RM
120 lbs
5
0 sec

bench press

3 sets

MB Shot Put Throw

Set
Reps
Rest time
1
5
180 sec
2
5
180 sec
3
5
180 sec

MB Shot Put Throw

3×5

Split Stance RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Split Stance RDL

3×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
0 sec
2
–
–
12
0 sec
3
–
–
12
0 sec

seated overhead press

3×12

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

single arm row

3×12

Standing Ab Rollout

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

Standing Ab Rollout

3×10

Week 2 - Day 2

Lateral Bounds

Set
Reps
Rest time
1
4
100 sec
2
4
100 sec
3
4
100 sec

Lateral Bounds

3×4

Banded Squat Jump

Set
Reps
Rest time
1
6
0 sec
2
6
0 sec

Banded Squat Jump

2×6

MB Broad Jump to Chest Pass

Set
Reps
Rest time
1
4
180 sec
2
4
180 sec

MB Broad Jump to Chest Pass

2×4

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
8
0 sec
2
75% 1RM
19 lbs
6
0 sec
3
80% 1RM
20 lbs
5
0 sec

incline bench press

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
8
180 sec
2
75% 1RM
85 lbs
6
180 sec
3
80% 1RM
90 lbs
5
180 sec

pullup

3 sets

Pallof Press

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

Pallof Press

3×10

Week 3 - Day 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
6
120 sec

front squat

1×6

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec

Step Up Jump

1×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
5
120 sec

front squat

1×5

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec

Step Up Jump

1×5

front squat

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
115 lbs
3
120 sec

front squat

1×3

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec

Step Up Jump

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
120 sec

bench press

1×6

MB Shot Put Throw

Set
Reps
Rest time
1
5
120 sec

MB Shot Put Throw

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
83% 1RM
125 lbs
5
120 sec

bench press

1×5

MB Shot Put Throw

Set
Reps
Rest time
1
5
120 sec

MB Shot Put Throw

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
130 lbs
3 +
amrap
120 sec

bench press

1×3+

MB Shot Put Throw

Set
Reps
Rest time
1
5
120 sec

MB Shot Put Throw

1×5

Split Stance RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Split Stance RDL

3×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

seated overhead press

1×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

single arm row

1×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

seated overhead press

1×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

single arm row

1×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

seated overhead press

1×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

single arm row

1×10

Standing Ab Rollout

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

Standing Ab Rollout

3×10

Week 3 - Day 2

Lateral Bounds

Set
Reps
Rest time
1
4
120 sec
2
4
120 sec
3
4
120 sec

Lateral Bounds

3×4

Banded Squat Jump

Set
Reps
Rest time
1
6
120 sec

Banded Squat Jump

1×6

MB Broad Jump to Chest Pass

Set
Reps
Rest time
1
4
120 sec

MB Broad Jump to Chest Pass

1×4

Banded Squat Jump

Set
Reps
Rest time
1
6
120 sec

Banded Squat Jump

1×6

MB Broad Jump to Chest Pass

Set
Reps
Rest time
1
4
120 sec

MB Broad Jump to Chest Pass

1×4

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
6
120 sec

incline bench press

1×6

pullup

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
6
120 sec

pullup

1×6

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
83% 1RM
21 lbs
5
120 sec

incline bench press

1×5

pullup

Set
Intensity
Weight
Reps
Rest time
1
83% 1RM
90 lbs
5
120 sec

pullup

1×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
22 lbs
3 +
amrap
120 sec

incline bench press

1×3+

pullup

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
95 lbs
3 +
amrap
120 sec

pullup

1×3+

Pallof Press

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

Pallof Press

3×10

Week 3 - Day 3

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

lateral raise

2×15+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

seated overhead press

2×10+

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

Cable Pullover

2×15+

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

pullup

2×10+

Dumbbell Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

Dumbbell Chest Fly

2×15+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

incline bench press

2×10+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec

rear delt fly

2×15+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec

chest supported rows

2×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

tricep pushdown

3×15+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

curl

3×15+

Week 4 - Day 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
0 sec

front squat

1×8

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec

Step Up Jump

1×3

front squat

Set
Intensity
Weight
Reps
Rest time
1
68% 1RM
100 lbs
6
0 sec

front squat

1×6

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
180 sec

Step Up Jump

1×4

front squat

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
5
0 sec

front squat

1×5

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
180 sec

Step Up Jump

1×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
0 sec

bench press

1×8

MB Shot Put Throw

Set
Reps
Rest time
1
5
180 sec

MB Shot Put Throw

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
6
0 sec

bench press

1×6

MB Shot Put Throw

Set
Reps
Rest time
1
5
180 sec

MB Shot Put Throw

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
5
0 sec

bench press

1×5

MB Shot Put Throw

Set
Reps
Rest time
1
5
180 sec

MB Shot Put Throw

1×5

Split Stance RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Split Stance RDL

3×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec

seated overhead press

1×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

single arm row

1×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec

seated overhead press

1×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

single arm row

1×10

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec

seated overhead press

1×10

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec

single arm row

1×10

Standing Ab Rollout

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

Standing Ab Rollout

3×10

Week 5 - Day 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
68% 1RM
100 lbs
6
100 sec

front squat

1×6

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec

Step Up Jump

1×4

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
100 sec

front squat

1×5

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec

Step Up Jump

1×4

front squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
3
100 sec

front squat

1×3

Step Up Jump

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
100 sec

Step Up Jump

1×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
115 lbs
6
100 sec

bench press

1×6

MB Shot Put Throw

Set
Reps
Rest time
1
5
100 sec

MB Shot Put Throw

1×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
100 sec

bench press

1×5

MB Shot Put Throw

Set
Reps
Rest time
1
4
100 sec

MB Shot Put Throw

1×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
90% 1RM
135 lbs
3 +
amrap
100 sec

bench press

1×3+

MB Shot Put Throw

Set
Reps
Rest time
1
5
100 sec

MB Shot Put Throw

1×5

Split Stance RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Split Stance RDL

3×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

seated overhead press

1×8

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

single arm row

1×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

seated overhead press

1×8

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

single arm row

1×8

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

seated overhead press

1×8

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

single arm row

1×8

Standing Ab Rollout

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

Standing Ab Rollout

3×10