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Off Season Winter into Spring Training

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Lock2009

Guest
Hey all, very new to the forums, but I have made it a point to look around the forums before I asked my questions. Here's a little background on myself. I'm 24, played rugby for years at my college as a Lock. I'm 6'4" currently 215. I've recently started practices at a club team in the city I am in.

My goal in this off season starting this week is to really gain some mass and muscle. My stomach has lost its old toned self and i need my upper body to really get a bit bigger. Currently this is my workout plan starting this week. I have been trying to do hill runs between gym lifting days.

Weeks 1-3
Day 1

Box Jumps 4x10
Back Squats 10x10
Flat Bench 10x10
Lat Pull Down 8x12

Day 2

Weighted Jump Squats 6x4
Dead Lifts 10x10
DB Incline 10x10
Barbell Bent Over Row 8x12

Weeks 4-6
Day 1

Hang Clean 4x4
Back Squats Complex with Squat Jumps 4+4x4
DB Alt Bench Complex with clap push ups 6+6x4
Pull-Ups Failure
Pitcher Squat 7x12

Day 2

Weighted Jump Squats 6x4
Deadlifts complex with single leg jumps 8+4x4
Incline DB Bench 7x8
Db Shoulder Shrug paired with Single Arm Cable Row 3x8 each paired
Overheard Split Squat with Barbell 10 each

Day 3

DB Cleans 4x6
Dead-lifts 4x8
DB Incline 4x7
Lateral lunges each side 8 each side
Standing DB Shoulder Press 4x8
Upper-back rows 3x8
Overhead Squats 3x10
DB Bicep Curls 10 each arm. Sitting.

So basically I want to put on the muscle, my diet is good, 3-4 meals a day, high protein moderate carb intake, all good food, no junk, no soda, no crap. Any input on this workout plan would be great.

Thanks,
Adam
 

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