Rugby | Hypertrophy Programme to Become the Biggest on the Pitch

They're big and they're ugly. Rugby players are, in my opinion, some of the most complete athletes in sport. The ideal rugby player in the sport today needs to be big, quick, smart, fit and coordinated. However, as the game progresses, players are getting bigger and better every year. I mean Jesus, the scrum-half's are the size of the props 10 years ago!

Below is a basic hypertrophy programme that can give you a good idea of how your sessions should be structured to build that mass!

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RUGBY MASS PROGRAMME

REPS - 6-10 (Decrease by 2 reps every week)

SETS - 4-5

TYPE - Upper/Lower Split

INTENSITY - 65%-85% of max (Increase by 2.5kg-5kg each week)

POWER & CORE - Start at 3 sets x 5 reps (Increase sets by 1 and decrease reps by 1 each week)

DAY 1

LEGS

• A1) Barbell Back Squat Box Squat

• A2) Ice Skaters

CHEST

• A1) Barbell or Dumbbell Bench

• A2) Dumbbell Incline Bench

BACK

• B1) Supine Grip Barbell Row

• B2) Side to Side Chin ups

SHOULDERS

• C1) Barbell Strict Press

• C2) Resistance Band Face Pull

POWER/CORE

• D1) Barbell Cleans

• D2) Banded Twists (each side)

• D3) Single Leg Box Jumps (each leg)

DAY 2

LEGS

• A1) Deadlifts

• A2) Lying Banded Hamstring Curl

CHEST

• A1) Barbell Incline Press

• A2) Explosive Press Up on to Box

BACK

• B1) Dumbbell Single Arm Row

• B2) Banded Pull Aparts

SHOULDERS

• C1) Dumbbell Arnold Press

• C2) Lateral to Front Raise

POWER/CORE

• D1) Power Snatch

• D2) Med Ball Rotational Wall Throw (each side)

• D3) Lateral Box Jumps

DAY 3

LEGS

• A1) Front Squats

• A2) Romanian Deadlifts

CHEST

• A1) Barbell/Dumbbell Floor Press

• A2) Dumbbell Close Grip Bench

BACK

• B1) Wide Grip Pull Up

• B2) Inverted Row

SHOULDERS

• C1) Upright Row

• C2) Bent Over Flyes

POWER/CORE

• D1) Physioball Tower of Power (To Failure)

• D2) Seated Box Jumps

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