← All programs

Rugby Beginner

4 days / week 4 sessions 64 exercises

Training week

Mon Tue Wed Thu Fri Sat Sun

Less than 8 weeks experience

What you train.

A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.

Day 1

Cardio - General 1 × 10 min

Any Cardio Machine

General stretch routine 1 × 5 min

Back and Upper Body

Shoulder Step Ups 2 × 20 reps

Push-Up 2 × 15 reps

Barbell Bench Press 3 × 15 reps

Alternatives Buddy Resisted Push Up Band Chest Press

Barbell Bent Over Row 3 × 15 reps

Alternatives Buddy Resisted Broomstick Row Seated 45 degree Band Row

Dumbbell Seated Shoulder Press 3 × 15 reps

Alternatives Buddy Resisted Broomstick Press Band Shoulder Press

Barbell Curl 3 × 15 reps

Alternatives Buddy Resisted Broomstick Curl Band Bicep Curl

Cable Overhead Triceps Extension (Rope Attachment) 3 × 15 reps

Alternatives Buddy Resisted Rope Extensions Upright Band Tricep Extensions

Crunch Floor 3 × 20 reps

Prone Neck Lifts 2 × 20 reps

Cooldown stretch routine 1 × 5 min

Day 3

Cardio - General 1 × 10 min

General stretch routine 1 × 5 min

BACK AND UPPER BODY

Dumbbell Seated Shoulder Press 1 × 1 min

Alternative Band Shoulder Press

Chin-Up 1 × 1 min

Alternative Seated 45 degree Band Row

Dumbbell Rear Fly 1 × 1 min

Alternative Bent Over Band Reverse Flyes

Crunch Floor 1 × 1 min

Dumbbell Lateral Raise 1 × 1 min

Alternative One Arm Lateral Raises with Band

Cardio - General 1 × 3 min

Bike/Rowing/Step-Ups/Running/Boxing @ 90 % of Max

Dumbbell Seated Shoulder Press 1 × 1 min

Alternative Band Shoulder Press

Chin-Up 1 × 1 min

Alternative Seated 45 degree Band Row

Dumbbell Rear Fly 1 × 1 min

Alternative Bent Over Band Reverse Flyes

Crunch Floor 1 × 1 min

Dumbbell Lateral Raise 1 × 1 min

Alternative One Arm Lateral Raises with Band

Cardio - General 1 × 3 min

Bike/Rowing/Step-Ups/Running/Boxing @ 90 % of Max

Dumbbell Seated Shoulder Press 1 × 1 min

Alternative Band Shoulder Press

Chin-Up 1 × 1 min

Alternative Seated 45 degree Band Row

Dumbbell Rear Fly 1 × 1 min

Alternative Bent Over Band Reverse Flyes

Crunch Floor 1 × 1 min

Dumbbell Lateral Raise 1 × 1 min

Alternative One Arm Lateral Raises with Band

Cardio - General 1 × 3 min

Bike/Rowing/Step-Ups/Running/Boxing @ 90 % of Max

Cooldown stretch routine 1 × 5 min

Day 4

Cardio - General 1 × 10 min

General stretch routine 1 × 5 min

Back and Upper body

Planking 2 × 20 reps

Walking Lunge 2 × 15 reps

No Weight

Barbell Full Squat 3 × 15 reps

Alternative: Buddy Resisted Squat Band Squat

Sled 45 Leg Press 3 × 15 reps

Alternative: Buddy Resisted Leg Press One Leg Wall Squat

Lever Lying Leg Curl 3 × 15 reps

Alternative: Hamstring Raise

Lever Standing Calf Raise 3 × 15 reps

Alternative: Buddy Donkel Calf Raise

Hyperextension 3 × 15 reps

Alternative: Straight Back Goodmorning

Pull-In (On Stability Ball) 3 × 20 reps

Alternative: Abdominal Crunches

Prone Neck Lifts 2 × 20 reps

Cooldown stretch routine 1 × 5 min

Day 6

Cardio - General 1 × 10 min

General stretch routine 1 × 5 min

Barbell Full Squat 1 × 1 min

Alternative: One Leg Walls Squats - 30sec/leg

Push-Up 1 × 1 min

Band Step-Up 1 × 1 min

Alternative: Band Squat

Band Two Legs Calf Raise - (Band Under Both Legs) V. 2 1 × 1 min

Bodyweight

Dumbbell Lateral Raise 1 × 1 min

Alternative: One Arm Lateral Raises with Band

Barbell Full Squat 1 × 1 min

Alternative: One Leg Walls Squats - 30sec/leg

Push-Up 1 × 1 min

Band Step-Up 1 × 1 min

Alternative: Band Squat

Band Two Legs Calf Raise - (Band Under Both Legs) V. 2 1 × 1 min

Bodyweight

Dumbbell Lateral Raise 1 × 1 min

Alternative: One Arm Lateral Raises with Band

Barbell Full Squat 1 × 1 min

Alternative: One Leg Walls Squats - 30sec/leg

Push-Up 1 × 1 min

Band Step-Up 1 × 1 min

Alternative: Band Squat

Band Two Legs Calf Raise - (Band Under Both Legs) V. 2 1 × 1 min

Bodyweight

Dumbbell Lateral Raise 1 × 1 min

Alternative: One Arm Lateral Raises with Band

Cardio - General 3 × 3 min

Bike/Rowing/Step-Ups/Running/Boxing @ 90 % of Max

Cooldown stretch routine 1 × 5 min

Train this program inside the app.

Open the Fenix Fitness PWA, sign in (free), pick this program as your active plan, and the app guides every session - rest timers, RPE, last-set recall, the lot.

Open the app More programs