Workout Routine

Rugby In-Season (Backs)

by Baer451

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

Workouts

Week 1 - Day 1

front squat

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

front squat

3 sets

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 sets

bench press

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

bench press

3 sets

MB Shot Put Throw

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

MB Shot Put Throw

3 sets

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
15
100 sec
2
65% 1RM
15
100 sec
3
65% 1RM
15
100 sec

seated overhead press

3 sets

single arm row

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

single arm row

3 sets

Standing Ab Rollout

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

Standing Ab Rollout

3 sets

Week 1 - Day 2

Lateral Bounds

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

Lateral Bounds

3 sets

Banded Squat Jump

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

Banded Squat Jump

2 sets

MB Broad Jump to Chest Pass

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

MB Broad Jump to Chest Pass

2 sets

incline bench press

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

incline bench press

3 sets

pullup

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

pullup

3 sets

Pallof Press

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

Pallof Press

3 sets

Week 2 - Day 1

front squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
8
0 sec
2
65% 1RM
6
0 sec
3
70% 1RM
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 sets

bench press

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

bench press

3 sets

MB Shot Put Throw

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

MB Shot Put Throw

3 sets

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 sets

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 sets

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 sets

Standing Ab Rollout

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

Standing Ab Rollout

3 sets

Week 2 - Day 2

Lateral Bounds

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

Lateral Bounds

3 sets

Banded Squat Jump

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

Banded Squat Jump

2 sets

MB Broad Jump to Chest Pass

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

MB Broad Jump to Chest Pass

2 sets

incline bench press

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

incline bench press

3 sets

pullup

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

pullup

3 sets

Pallof Press

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

Pallof Press

3 sets

Week 3 - Day 1

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
120 sec

MB Shot Put Throw

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
120 sec

MB Shot Put Throw

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
120 sec

MB Shot Put Throw

1 sets

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 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

Standing Ab Rollout

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

Standing Ab Rollout

3 sets

Week 3 - Day 2

Lateral Bounds

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

Lateral Bounds

3 sets

Banded Squat Jump

Set
Intensity
Weight
Reps
Rest time
1
6
120 sec

Banded Squat Jump

1 sets

MB Broad Jump to Chest Pass

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec

MB Broad Jump to Chest Pass

1 sets

Banded Squat Jump

Set
Intensity
Weight
Reps
Rest time
1
6
120 sec

Banded Squat Jump

1 sets

MB Broad Jump to Chest Pass

Set
Intensity
Weight
Reps
Rest time
1
4
120 sec

MB Broad Jump to Chest Pass

1 sets

incline bench press

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

incline bench press

1 sets

pullup

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

pullup

1 sets

incline bench press

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

incline bench press

1 sets

pullup

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

pullup

1 sets

incline bench press

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

incline bench press

1 sets

pullup

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

pullup

1 sets

Pallof Press

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

Pallof Press

3 sets

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 sets

seated overhead press

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

seated overhead press

2 sets

Cable Pullover

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

Cable Pullover

2 sets

pullup

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

pullup

2 sets

Dumbbell Chest Fly

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

Dumbbell Chest Fly

2 sets

incline bench press

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

incline bench press

2 sets

rear delt fly

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

rear delt fly

2 sets

chest supported rows

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

chest supported rows

2 sets

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 sets

curl

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

curl

3 sets

Week 4 - Day 1

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
180 sec

MB Shot Put Throw

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
180 sec

MB Shot Put Throw

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
180 sec

MB Shot Put Throw

1 sets

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 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

Standing Ab Rollout

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

Standing Ab Rollout

3 sets

Week 5 - Day 1

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

front squat

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

front squat

1 sets

Step Up Jump

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

Step Up Jump

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec

MB Shot Put Throw

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
4
100 sec

MB Shot Put Throw

1 sets

bench press

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

bench press

1 sets

MB Shot Put Throw

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec

MB Shot Put Throw

1 sets

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 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

seated overhead press

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

seated overhead press

1 sets

single arm row

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

single arm row

1 sets

Standing Ab Rollout

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

Standing Ab Rollout

3 sets