Workout Routine

Free

Rugby In-Season (Laurin Sander)

by Baer451

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Speed, Power and Strength Maintenance

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

Workouts

Week 9 - Day 2

Lateral Med Ball Toss

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Lateral Med Ball Toss

2×5

Rotational MB Slam

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Rotational MB Slam

2×5

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
12
180 sec
2
60% TM
15 lbs
12
180 sec
3
70% TM
18 lbs
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
65% TM
16 lbs
12 +
amrap
180 sec

seated overhead press

4×12+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
12
180 sec
2
60% TM
15 lbs
12
180 sec
3
70% TM
18 lbs
12 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
4
65% TM
16 lbs
12 +
amrap
180 sec

single arm row

4×12+

incline bench press

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

incline bench press

3×15

Single Arm Cable Pulldown

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

Single Arm Cable Pulldown

3×15

rear delt fly

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

rear delt fly

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Preacher Curl

3×10

Week 10 - Day 1

Lateral Med Ball Toss

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

Lateral Med Ball Toss

2×8

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
6
100 sec
2
80% TM
120 lbs
6
100 sec
3
80% TM
120 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

bench press

3×6+

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20 lbs
6
100 sec
2
80% TM
20 lbs
6
100 sec
3
80% TM
20 lbs
6 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Chest Supported Rows (Elbow 70°-90°)

3×6+

Med Ball Deceleration

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

Med Ball Deceleration

2×8

Single Leg Eccentric Box Squat (8sec lower)

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

Single Leg Eccentric Box Squat (8sec lower)

2×8

Split Squat Iso Hold

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec

Split Squat Iso Hold

2×45 s

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

2×6

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
65% TM
16 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

lateral raise

3×12+

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
65% TM
16 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Preacher Curl

2×12+

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
65% TM
16 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

overhead triceps extensions

2×12+

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
65% TM
16 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Calf Raise

2×10+

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
65% TM
70 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Soleus Raise

2×15+

Week 11 - Day 1

Lateral Med Ball Toss

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

Lateral Med Ball Toss

2×8

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
21 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs
2
75% TM
19 lbs
8 +
amrap
100 sec
3
65% TM
16 lbs
12 +
amrap
100 sec

incline bench press

3 sets

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
29 lbs
12
100 sec
2
65% TM
29 lbs
12
100 sec
3
65% TM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Single Arm Cable Pulldown (Elbow To Pelvis)

3×12+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
65% TM
16 lbs
12
100 sec
3
65% TM
16 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated overhead press

3×12+

Med Ball Deceleration

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

Med Ball Deceleration

2×8

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Single Leg Eccentric Box Squat (8sec lower)

2×6

Split Squat Iso Hold

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec

Split Squat Iso Hold

2×45 s

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

2×5

calf raise

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

calf raise

2×8

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Soleus Raise

2×12

Week 11 - Day 2

Overspeed Push-Ups

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec

Overspeed Push-Ups

2×5

MB Shot Put Throw

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec

MB Shot Put Throw

2×5

Dumbbell Snatch

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

Dumbbell Snatch

3×5

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
65% TM
16 lbs
12
100 sec
3
65% TM
16 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Chest Supported Rows (Elbow 70°-90°)

3×12+

lateral raise

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

lateral raise

2×10+

rear delt fly

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

rear delt fly

2×10+

Single Leg Eccentric Box Squat (8sec lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Single Leg Eccentric Box Squat (8sec lower)

2×6

Spanish Squat

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec

Spanish Squat

2×45 s

Kickstand Eccentric Romanian Deadlift (8sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Kickstand Eccentric Romanian Deadlift (8sec Lower)

2×5

calf raise

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

calf raise

2×8

Soleus Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Soleus Raise

2×12

Week 12 - Day 1

Overspeed Push-Ups

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

Overspeed Push-Ups

2×10

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
100 sec
2
80% TM
120 lbs
3
100 sec
3
90% TM
135 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

bench press

3 sets

MB Shot Put Throw

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

MB Shot Put Throw

3×5

close grip pull up

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

close grip pull up

3×5

Rotational MB Slam

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

Rotational MB Slam

3×5

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
8
100 sec
2
75% TM
19 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated overhead press

2×8+

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
8
100 sec
2
75% TM
19 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Chest Supported Rows (Elbow 70°-90°)

2×8+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
10
100 sec
2
70% TM
18 lbs
10
100 sec
3
70% TM
18 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated incline curl

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
70% TM
31 lbs
10
100 sec
2
70% TM
31 lbs
10
100 sec
3
70% TM
31 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

tricep pushdown

3×10+

Week 12 - Day 2

Single Arm Bench Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Single Arm Bench Press

2×5

Landmine Punch

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

Landmine Punch

3×5

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

single arm row

2×5

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

lateral raise

2×12

Trap-3-Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Trap-3-Raise

2×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

rear delt fly

2×12

Tornado Med Ball Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec

Tornado Med Ball Rotation

2×6

Week 13 - Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% TM
120 lbs
8 +
amrap
100 sec
2
70% TM
105 lbs
10 +
amrap
100 sec
3
60% TM
90 lbs
15 +
amrap
100 sec

bench press

3 sets

Chest Supported Rows (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
65% TM
16 lbs
12
100 sec
3
65% TM
16 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Chest Supported Rows (Elbow 70°-90°)

3×12+

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
12
100 sec
2
65% TM
16 lbs
12
100 sec
3
65% TM
16 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

seated overhead press

3×12+

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
15
100 sec
2
60% TM
15 lbs
15
100 sec
3
60% TM
15 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

Preacher Curl

3×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
100 sec
2
60% TM
27 lbs
15
100 sec
3
60% TM
27 lbs
15 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 15, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 lbs
Extra 3+ reps, increase TM by 2 lbs

tricep pushdown

3×15+

Kneeling Ab Rollout

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

Kneeling Ab Rollout

3×10

Week 13 - Day 2

Single Arm Bench Press

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

Single Arm Bench Press

3×5

Landmine Punch

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Landmine Punch

2×5

pullup

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

pullup

2×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

lateral raise

2×12

Trap-3-Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

Trap-3-Raise

2×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

rear delt fly

2×12

Tornado Med Ball Rotation

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

Tornado Med Ball Rotation

3×5