Hi guys, I've been away from the game for about 5 years and am going to start playing again in Brisbane, Australia. I am 181cm tall and weight about 104kgs (a better weight for me would be about 90-95kgs. I play number eight or blindside flanker and hopefully I'll be able to stay at this position. I haven't played since highschool and have just turned 22. I read some Australian studies into preseason rugby workouts and this is my week 1-4 plan. Its currently 4 weights sessions per week (this will come down later). I would like a bit of feedback on this and any suggestions on substitutions. This doesn't include other work I've been doing i.e long runs, swimming, interval training and plyometrics. This first phase is for hypertrophy. Day 1. Bench 3 x 10 Bent Over Rows 3 x 10 Shoulder Press 3 x 10 Shrugs 3 x 10 Bicep Curl 3 x 10 Tricep Extension 3 x 10 Crunches - 3 sets to failure Day 2. Squat 3 x 10 Deadlift 3 x 10 Leg Curl 3 x 10 Calf Raise 3 x 10 Back Ext 3 x 10 Reverse Crunch - 3 sets to failure Day 3. Incline Press 3 x 12 Dips 3 x 12 Lateral Pulldowns 3 x 12 Seated Row 3 x 12 Upright Row 3 x 12 Bicep Curl 3 x 12 Tricep Pushdown 3 x 12 Crunches - 3 sets to failure Day 4. Leg Press 3 x 12 Front Squat 3 x 12 Leg Curl 3 x 12 Single Leg Calf Raise 3 x 12 Stiff Leg Dead Lift 3 x 12 Reverse Crunch - 3 sets to failure This goes on a Mon, Tues, Thurs, Fri schedule and then moves onto a further 4 weeks. After that is 6 weeks of strength-focussed training and then 6 weeks of power training. Feels great so far after my first couple of weeks, except I have experienced a bit of back pain as I had a fairly weak back before commencing.