I’m interested in putting on some strength size for rugby. I’m new to rugby and not sure what the demands are on the body for practices and games. anyways, I’m planning on trying a 3 day split push/pull routine on the days i dont have a practice or game.
So I decided to focus on the major compound lifts but I wanted to include some isolation type movements (mostly for aesthetic reasons).
so i thought I would do 2 push workouts and 2 pull workouts over the course of 8 days and only training MWF.
Heres what it might look like:
Push Workout A:
Squat 3x5
Bench 3x5
DB military press 3x5
Dips
Calves
abs
Pull Workout A:
Power Clean 3x5
Romanian deadlift 2x5
Shugs
Seated Row
Chinups
DB curls
Forearms
Abs
Push Workout B:
DB lunges or one legged squats 3x5
Bench 3x5
Military Press 3x5
Close Grip BP
Upright rows
Dips
Abs
Pull Workout B:
Deadlift3x5
Ham curls
Pendlay Rows 3x5
Pull downs
Straigt bar curls
Neck
Abs
for most of the isolation work I didn’t include sets or reps because i wasn’t sure the amount of volume i should be doing in addition to the heavy compound lifts.
so my week will look somewhat like this:
Mon: push A
Tues: practice
Wed:pull A
Thurs: practice:
Fri: push B
Sat: game
Sun: off
Mon: pull B
repeat
I’m not sure I would be overtraining on a program like this. I’d love to hear some thoughts on this routine or any suggestions.
By the way heres my stats:
24 y/o
6’2
205
15-18% BF is my guess
Bench: 295
Squat: 350
Dead:400