Workout Routine

Rugby

by h-dixon1

Workouts

Workout 1 - lower body

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

3 sets

Vertical jump

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

Vertical jump

3 sets

romanian deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

3 sets

Broad jump

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

Broad jump

3 sets

leg curl

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

leg curl

3 sets

bulgarian split squat

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

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

bulgarian split squat

3 sets

calf raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

calf raise

3 sets

clean

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
5
75 sec
2
75% 1RM
5
75 sec
3
90% 1RM
3
75 sec
4
95% 1RM
1
75 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

clean

4 sets

Workout 2 - upper body

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

3 sets

Clap push up

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

Clap push up

3 sets

fly

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

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

fly

3 sets

chest supported rows

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

chest supported rows

3 sets

overhead press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

overhead press

3 sets

lateral raise

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

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

lateral raise

3 sets

chinup

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

chinup

3 sets

hammer curl

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

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

hammer curl

3 sets

skull crushers

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

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

skull crushers

3 sets

Spider curl

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

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

Spider curl

3 sets

tricep pushdown

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

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

tricep pushdown

3 sets

Workout 3 - lower body

reverse lunge

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

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

reverse lunge

3 sets

romanian deadlift

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

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

romanian deadlift

3 sets

bulgarian split squat

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

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

bulgarian split squat

3 sets

straight leg deadlift

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

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

straight leg deadlift

3 sets

power clean

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

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

power clean

4 sets

Single leg hops

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

Single leg hops

2 sets

Single depth landings

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

Single depth landings

2 sets

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

5 sets