Rugby Workout Plan
Total cost: $29.99

Rugby Workout Plan

4 Weeks / 5 Days per Week / Intermediate

4 ratings

Why Purchase

This plan will provide a balanced training program for rugby players. You will build mass and strength while also making cardio gains to improve agility and explosion. Get ripped and crush on the pitch.

Rugby Workout Plan
Total cost: $29.99

Rugby Workout Plan

4 Weeks / 5 Days per Week / Intermediate

4 ratings

Rugby Workout Plan

4 Weeks / 5 Days per Week / Intermediate

4 ratings

Why Purchase

This plan will provide a balanced training program for rugby players. You will build mass and strength while also making cardio gains to improve agility and explosion. Get ripped and crush on the pitch.

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Rugby Chest & Triceps Workout Plan

The Rugby Workout Plan Includes:

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Purchase Now
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
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--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
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--
--
Default
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  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This Rugby Workout will help you greatly when it comes to your next rugby game! The above reps will help you gain optimal mass. Perform these rugby exercises according to the plan and start tearing up the field!

Rugby Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Rugby Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Traps secondary Middle back primary Quads primary Biceps primary Abs primary Lats primary Calves primary Triceps primary Lower back primary Chest primary Shoulders primary Hamstrings primary Muscles diagram

Workout Summary

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calor... more

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calorie-burning cardio sessions, the Rugby Workout Plan will have you more than ready for your first game.

You may notice that the Rugby Workout routine is a bit different than most programs in that cardio plays a big role. This will help prepare you for the physical stamina you’ll need to maintain throughout a typical rugby match. Depending on which workout you’re doing, the cardio portions alternate between 25 minutes of running, jogging, walking, and using the elliptical machine.

Whether you’re working out your arms, back, chest, or legs, the weight training sessions are fairly consistent with each other. Each exercise requires three sets of 10-12 repetitions with one minute of rest in between reps. During the Rugby Workout plan, you can expect to perform various presses, raises, extensions, curls, and kickbacks. You will also use a variety of equipment, such as cable machines, weight machines, dumbbells, weight plates, benches, and cardio equipment.

Working your core and abdominals is also a key component to the Rugby Workout Plan. A combination of crunches, twists, and air bicycles help get your core in the right condition for playing rugby.

When completing a rugby training workout, don’t forget to take in a fair amount of lean protein before and immediately after your workout. You should eat protein after your workout because this when your muscles need it the most.

So why not kick your sports training into high gear? Start the Rugby Workout Plan today!

Rugby Legs Workout

The Rugby Workout Plan Includes:

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Purchase Now
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

This Rugby Workout will help you greatly when it comes to your next rugby game! The above reps will help you gain optimal mass. Perform these rugby exercises according to the plan and start tearing up the field!

Rugby Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Rugby Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Traps secondary Middle back primary Quads primary Biceps primary Abs primary Lats primary Calves primary Triceps primary Lower back primary Chest primary Shoulders primary Hamstrings primary Muscles diagram

Workout Summary

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calor... more

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calorie-burning cardio sessions, the Rugby Workout Plan will have you more than ready for your first game.

You may notice that the Rugby Workout routine is a bit different than most programs in that cardio plays a big role. This will help prepare you for the physical stamina you’ll need to maintain throughout a typical rugby match. Depending on which workout you’re doing, the cardio portions alternate between 25 minutes of running, jogging, walking, and using the elliptical machine.

Whether you’re working out your arms, back, chest, or legs, the weight training sessions are fairly consistent with each other. Each exercise requires three sets of 10-12 repetitions with one minute of rest in between reps. During the Rugby Workout plan, you can expect to perform various presses, raises, extensions, curls, and kickbacks. You will also use a variety of equipment, such as cable machines, weight machines, dumbbells, weight plates, benches, and cardio equipment.

Working your core and abdominals is also a key component to the Rugby Workout Plan. A combination of crunches, twists, and air bicycles help get your core in the right condition for playing rugby.

When completing a rugby training workout, don’t forget to take in a fair amount of lean protein before and immediately after your workout. You should eat protein after your workout because this when your muscles need it the most.

So why not kick your sports training into high gear? Start the Rugby Workout Plan today!

Rugby Back Workout

The Rugby Workout Plan Includes:

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Purchase Now
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Middle Back / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
--
Default
--
--
--
Default
--
--
--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

This Rugby Workout will help you greatly when it comes to your next rugby game! The above reps will help you gain optimal mass. Perform these rugby exercises according to the plan and start tearing up the field!

Rugby Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Rugby Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Traps secondary Middle back primary Quads primary Biceps primary Abs primary Lats primary Calves primary Triceps primary Lower back primary Chest primary Shoulders primary Hamstrings primary Muscles diagram

Workout Summary

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calor... more

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calorie-burning cardio sessions, the Rugby Workout Plan will have you more than ready for your first game.

You may notice that the Rugby Workout routine is a bit different than most programs in that cardio plays a big role. This will help prepare you for the physical stamina you’ll need to maintain throughout a typical rugby match. Depending on which workout you’re doing, the cardio portions alternate between 25 minutes of running, jogging, walking, and using the elliptical machine.

Whether you’re working out your arms, back, chest, or legs, the weight training sessions are fairly consistent with each other. Each exercise requires three sets of 10-12 repetitions with one minute of rest in between reps. During the Rugby Workout plan, you can expect to perform various presses, raises, extensions, curls, and kickbacks. You will also use a variety of equipment, such as cable machines, weight machines, dumbbells, weight plates, benches, and cardio equipment.

Working your core and abdominals is also a key component to the Rugby Workout Plan. A combination of crunches, twists, and air bicycles help get your core in the right condition for playing rugby.

When completing a rugby training workout, don’t forget to take in a fair amount of lean protein before and immediately after your workout. You should eat protein after your workout because this when your muscles need it the most.

So why not kick your sports training into high gear? Start the Rugby Workout Plan today!

Rugby Biceps & Abs Workout

The Rugby Workout Plan Includes:

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Purchase Now
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 4

This Rugby Workout will help you greatly when it comes to your next rugby game! The above reps will help you gain optimal mass. Perform these rugby exercises according to the plan and start tearing up the field!

Rugby Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Rugby Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Traps secondary Middle back primary Quads primary Biceps primary Abs primary Lats primary Calves primary Triceps primary Lower back primary Chest primary Shoulders primary Hamstrings primary Muscles diagram

Workout Summary

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calor... more

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calorie-burning cardio sessions, the Rugby Workout Plan will have you more than ready for your first game.

You may notice that the Rugby Workout routine is a bit different than most programs in that cardio plays a big role. This will help prepare you for the physical stamina you’ll need to maintain throughout a typical rugby match. Depending on which workout you’re doing, the cardio portions alternate between 25 minutes of running, jogging, walking, and using the elliptical machine.

Whether you’re working out your arms, back, chest, or legs, the weight training sessions are fairly consistent with each other. Each exercise requires three sets of 10-12 repetitions with one minute of rest in between reps. During the Rugby Workout plan, you can expect to perform various presses, raises, extensions, curls, and kickbacks. You will also use a variety of equipment, such as cable machines, weight machines, dumbbells, weight plates, benches, and cardio equipment.

Working your core and abdominals is also a key component to the Rugby Workout Plan. A combination of crunches, twists, and air bicycles help get your core in the right condition for playing rugby.

When completing a rugby training workout, don’t forget to take in a fair amount of lean protein before and immediately after your workout. You should eat protein after your workout because this when your muscles need it the most.

So why not kick your sports training into high gear? Start the Rugby Workout Plan today!

Rugby Shoulders Workout

The Rugby Workout Plan Includes:

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Purchase Now
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
--
Default
--
--
--
Default
--
--
--
Default
--
--
--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 5

This Rugby Workout will help you greatly when it comes to your next rugby game! The above reps will help you gain optimal mass. Perform these rugby exercises according to the plan and start tearing up the field!

Rugby Workout Tip: Be sure to isolate the muscles being worked by using the correct amount of weight. Also, try to complete the exercises in the fastest time possible. Remember to stretch for 5-10 minutes after your Rugby Workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Forearms secondary Hip flexors secondary Obliques secondary Traps secondary Middle back primary Quads primary Biceps primary Abs primary Lats primary Calves primary Triceps primary Lower back primary Chest primary Shoulders primary Hamstrings primary Muscles diagram

Workout Summary

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calor... more

Are you planning on hitting the pitch for a no holds barred rugby match? If you’re training to become a rugby player, give the Rugby Workout Plan a try. Rugby players not only need to be strong, but they also need to be quick and nimble. Through a mix of muscle-carving, weight training, and calorie-burning cardio sessions, the Rugby Workout Plan will have you more than ready for your first game.

You may notice that the Rugby Workout routine is a bit different than most programs in that cardio plays a big role. This will help prepare you for the physical stamina you’ll need to maintain throughout a typical rugby match. Depending on which workout you’re doing, the cardio portions alternate between 25 minutes of running, jogging, walking, and using the elliptical machine.

Whether you’re working out your arms, back, chest, or legs, the weight training sessions are fairly consistent with each other. Each exercise requires three sets of 10-12 repetitions with one minute of rest in between reps. During the Rugby Workout plan, you can expect to perform various presses, raises, extensions, curls, and kickbacks. You will also use a variety of equipment, such as cable machines, weight machines, dumbbells, weight plates, benches, and cardio equipment.

Working your core and abdominals is also a key component to the Rugby Workout Plan. A combination of crunches, twists, and air bicycles help get your core in the right condition for playing rugby.

When completing a rugby training workout, don’t forget to take in a fair amount of lean protein before and immediately after your workout. You should eat protein after your workout because this when your muscles need it the most.

So why not kick your sports training into high gear? Start the Rugby Workout Plan today!

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio

Equipment Needed

  • Barbell
  • Incline Bench
  • Flat Bench
  • Roman Chair
  • Cable Machine
  • Dumbbells
Show All

968 people started this plan

No Reviews yet.

Rugby Workout Plan
Total cost: $29.99

About Tyler

  • Thumb Tyler Spraul
    NSCA-CSCS

Tyler Spraul is a Certified Strength and Conditioning Specialist from Charlotte, NC. He played college soccer then coached the men’s soccer team for five years at Columbia International University, overseeing all aspects of strength and conditioning. Over the years, his focus has shifted from performance-first to moving well and getting stronger without injury. He loves helping people and encourages them to practice mindfulness. The little things matter and consistency is key!

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio

Equipment Needed

  • Barbell
  • Incline Bench
  • Flat Bench
  • Roman Chair
  • Cable Machine
  • Dumbbells
Show All

968 people started this plan