Rugby Inter 1 - Week 1
Training week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
8 weeks to 12 months 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
General stretch routine
1 ×
5 min
Stretch - Back and Upper Body
Shoulder Step Ups
2 ×
20 reps
Push-Up
2 ×
15 reps
Barbell Bench Press
3 ×
15 reps
Alternative:
Buddy Resisted Push Up
Band Chest Press
Barbell Bent Over Row
3 ×
15 reps
Alternative:
Buddy Resisted Broomstick Row
Seated 45 degree Band Row
Dumbbell Seated Shoulder Press
3 ×
15 reps
Alternative:
Buddy Resisted Broomstick Press
Band Shoulder Press
Barbell Standing Wide Grip Biceps Curl
3 ×
15 reps
Alternative:
Buddy Resisted Broomstick curls
Band Bicep Curl
Cable Triceps Pushdown (V-Bar)
3 ×
15 reps
Alternative:
Buddy Resisted Rope Extensions
Upright Band Tricep Extensions
Crunch Floor
3 ×
20 reps
Prone Neck Lifts
3 ×
20 reps
Cooldown stretch routine
1 ×
5 min
Day 2
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 Calf Raise
Hyperextension
3 ×
15 reps
Alternative:
Straight back Good morning
Pull-In (On Stability Ball)
3 ×
20 reps
Alternative:
Abdominal Chrunches
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
Dumbbell Seated Shoulder Press
1 ×
1 min
Alternative:
Band Shoulder Press
Chin-Up
1 ×
1 min
Alternative:
Seated 45 degree band row
Dumbbell Rear Lateral Raise
1 ×
1 min
Alternative:
Bent over band Reverse Flyes
Crunch Floor
1 ×
1 min
Dumbbell Full Can 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 Lateral Raise
1 ×
1 min
Alternative:
Bent over band reverse flyes
Crunch Floor
1 ×
1 min
Dumbbell Full Can 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 Lateral Raise
1 ×
1 min
Alternative:
Bent over band reverse flyes
Crunch Floor
1 ×
1 min
Dumbbell Full Can 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 5
Cardio - General
1 ×
10 min
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
Alternative:
Buddy resisted push up
Band chest press
Dumbbell Bent Over Row
3 ×
15 reps
Alternative:
Buddy resisted broomstick row
Seated 45 degree band row
Dumbbell Seated Shoulder Press
3 ×
15 reps
Alternative:
Band Shoulder Press
Barbell Biceps Curl (With Arm Blaster)
3 ×
15 reps
Alternative:
Buddy Resisted Broomstick Curl
Band Bicep Curl
Cable Triceps Pushdown (V-Bar)
3 ×
15 reps
Alternative:
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 6
Cardio - General
1 ×
10 min
General stretch routine
1 ×
5 min
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
Single Leg Calf Raise
Lever Back Extension
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 7
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
Bodyweight Standing Calf Raise
1 ×
1 min
Dumbbell Full Can 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
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
Bodyweight Standing Calf Raise
1 ×
1 min
Dumbbell Full Can 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
Barbell Full Squat
1 ×
1 min
Alternative:
One Leg Walls Squats - 30sec/leg
Push-Up
1 ×
1 min
Band Step-Up
1 ×
1 min
Bodyweight Standing Calf Raise
1 ×
1 min
Dumbbell Full Can 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
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.