Rugby Senior Off Season - Phase 1 Week 1 to 3
Training week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Technique and Hypertrophy Primer
What you train.
A peek at the structure. Sets, reps, rest timers and per-set RPE all live inside the app.
Day 1
Superset
·
3 sets
Band Resisted Bench Press
× 8 reps
Medicine Ball Supine Chest Throw
× 15 reps
Do 1 to 2 warm up sets that don't get logged
Superset
·
3 sets
Barbell Seated Behind Head Military Press
× 8 reps
Dumbbell Lateral To Front Raise
× 15 reps
Do 1 or 2 sets that don't get logged
Superset
·
3 sets
Dumbbell Incline Biceps Curl
× 12 reps
Barbell Reverse Curl
× 12 reps
Do 1 to 2 sets that don't get logged
Wide Hand Push Up
3 ×
30 reps
Perform as cluster set
Do 12 reps, rest 10 seconds, 10 reps, rest 10 seconds, 8 reps, rest 10, seconds, reps till failure
Superset
·
3 sets
Kettlebell Figure 8
× 20 reps
Assisted Hanging Knee Raise
× 10 reps
Day 2
Superset
·
3 sets
Barbell Single Leg Split Squat
× 12 reps
Barbell Jump Squat
× 6 reps
Do 1 or 2 sets that aren't logged as warm up.
Superset
·
3 sets
Lunge With Jump
× 12 reps
Barbell Straight Leg Deadlift
× 10 reps
Superset
·
3 sets
Power Clean
× 8 reps
Dumbbell Goblet Squat
× 15 reps
Superset
·
3 sets
Landmine Rotation with Press
× 10 reps
Landmine 180
× 20 reps
Day 3
Superset
·
3 sets
Barbell Bent Over Row
× 8 reps
Dumbbell Incline Shrug
× 12 reps
Do 1 to 2 sets that aren't logged as a warm up
Superset
·
3 sets
Band Standing Rear Delt Row
× 12 reps
Dumbbell Pullover
× 12 reps
Superset
·
3 sets
Hyperextension (On Bench)
× 10 reps
Chin-Ups (Narrow Parallel Grip)
× 10 reps
1. Use dumbbells on hyperextension
2. Do negatives only if you can't do a chin up
Band Resisted Deadlift
3 ×
12 reps
12 reps
10 seconds rest
10 reps
10 seconds rest
8 reps
10 seconds rest
Failure
Day 4
Superset
·
3 sets
Planking
× 2 min
Alternate Heel Touchers
× 15 reps
Superset
·
3 sets
Dumbbell Lying One Arm Press
× 10 reps
Barbell Thruster
× 10 reps
Superset
·
3 sets
Dumbbell One Arm Bench Fly
× 12 reps
Barbell Wide-Grip Upright Row
× 8 reps
Superset
·
3 sets
Barbell Lying Triceps Extension Skull Crusher
× 20 reps
Close-Grip Push-Up (On Knees)
× 20 reps
Superset
·
3 sets
Dumbbell Standing Alternate Hammer Curl And Press
× 12 reps
Barbell Standing Concentration Curl
× 8 reps
Day 5
Barbell Clean And Press
3 ×
6 reps
Barbell Good Morning
3 ×
10 reps
Superset
·
3 sets
Dumbbell Goblet Squat
× 12 reps
Barbell Side Split Squat V. 2
× 10 reps
Superset
·
3 sets
Barbell Standing Rocking Leg Calf Raise
× 20 reps
Donkey Calf Raise
× 20 reps
Superset
·
3 sets
Two Toe Touch (Male)
× 12 reps
Barbell Pendlay Row
× 6 reps
Use Light Dumbbels on the Toe Touches
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.