THE BUILD - Off-Season Hypertrophy
Activ8 Performance
Rugby, Field Sports, Miscellaneous, Strength & Conditioning, Power Sports , Personal TrainingThe off-season is the only window in your year where size is the priority. No game-day soreness to manage, no in-season fatigue eating into your recovery. THE BUILD is engineered to make that window count.
This is a 9 week hypertrophy program built around four foundational lifts: the bench press, back squat, shoulder press, and trap-bar deadlift. Every session is anchored by one of these, then layered with accessory work chosen specifically for the demands of a collision sport that translates to tackling, carrying, speed and staying durable across a long season.
The programming follows a deliberate volume-and-rep progression across three training blocks. Reps climb from 8s to 10s to 12s as the weeks go on, while working sets build week to week to drive consistent, measurable overload. The structure resets at the start of each block, giving you a built-in recovery point so you keep progressing without burning out. It's the same accumulation logic used in elite pathway settings, packaged into something a developing athlete can actually follow on their own.
What you need to bring is consistency and calories. Muscle is built in the surplus, and this program tells you exactly where to put the work.
What's inside: 9-week structured plan (3 blocks × 3 weeks), 4 lifting days per week Clear sets, reps, and progression for every session Loading and tempo guidance based on effort (RPE), not guesswork, ideal for athletes without tested maxes Collision-sport accessory work in every session Built-in deload structure to keep you fresh and progressing
Who it's for: Young and developing rugby and rugby league athletes who own the basic lifts and want to use the off-season to add real, usable size. Best run in the back half of your off-season, before transitioning into strength and power closer to pre-season. Come back bigger. Come back better.
Build the frame the game demands.
A1
Foam Roll
1 x 3:00
A2
Cat-Cow
For Completion
A3
Prone Prisoner Shoulder Rotations
For Completion
B
T-Spine Kneeling Rotation
C1
Prone WYT
For Completion
C2
Scap Circuit - 4 -way
For Completion
C3
Band Pull-Apart
For Completion
D
Supine Med Ball Throw
1 x 5 @ 11.02 kg
E
Bench Press
8, 8, 8, 8, MAX @ 3, 4, 7, 7, 7
F1
Chest-Supported DB Row
3 x 10-12 @ 7
F2
1-1-2 Incline Dumbbell Bench Press
3 x 21 @ 7
G
Seated Lateral Raise
3 x 12-15 @ 7
H1
Skull Crushers
3 x 12-15 @ 7
H2
Hanging Knee Raise
3 x 10 @ 7
I1
Prone Cuban Press
2 x 10 @ 5.51 kg
I2
Seated External Rotation
2 x 15 @ 11.02 kg
A1
Foam Roll
1 x 3:00
A2
Cat-Cow
For Completion
A3
Worlds Greatest Stretch
For Completion
B1
Goblet Squat Hold
B2
Supported Hip Airplane
C1
Reverse Nordic Curl (Band assisted)
C2
Side Plank - Long
C3
Banded Deadbug
For Completion
D1
Squat Jumps - Continuous
1 x 5
D2
Deficit Boom Boom
1 x 3
E
Back Squat
8, 8, 8, 8, MAX @ 3, 4, 7, 7, 7
F
Front Foot Elevated Split Squat
3 x 10-12 @ 7
G
Leg Press
3 x 12-15 @ 7
H1
Smith Machine Standing Calf Raises
3 x 12-15 @ 7
H2
Leg Extension
3 x 12-15 @ 7
I1
Seated Good Morning
2 x 12
I2
Isometric Lunge Hold
2 x 30
I3
Half Kneeling Cable Pallof Press
2 x 10
A
Foam Roll
1 x 3:00
B1
Worlds Greatest Stretch
For Completion
B2
Prone Prisoner Shoulder Rotations
For Completion
B3
Thoracic Spine - Thread the Needle
For Completion
C1
Push-Up Plus
For Completion
C2
Scap Activations
For Completion
C3
Shoulder Pre-Hab
For Completion
D
Med Ball Slam
2 x 5 @ 11.02 kg
E
Barbell Military Press
5 x 8 @ 3, 4, 7, 7, 7
F
Chin-Up
3 x 10-12 @ 7
G1
Seated Lateral Raise
3 x 12-15 @ 7
G2
Cable Facepull
3 x 15 @ 7
H1
Bench Dips - Feet Elevated
2 x 12-15 @ 7
H2
Barbell Bicep Curl
2 x 12-15 @ 7
A1
Foam Roll
1 x 3:00
A2
Cat-Cow
For Completion
B1
Worlds Greatest Stretch
For Completion
B2
Downward Dog Toe Taps
For Completion
B3
Prone Prisoner Shoulder Rotations
For Completion
C1
Hamstring Walkout
For Completion
C2
Dead Bug
For Completion
C3
Supported Single Leg RDL
For Completion
D
Seated Broad Jump
2 x 2
E
Hex Bar Deadlift
8, 8, 8, 8, MAX @ 3, 4, 7, 7, 7
F
Barbell Hip Thrust
3 x 10-12 @ 7
G
Kickstand DB RDL
3 x 10-12 @ 7
H1
Chinese Plank Marches
2 x 8 @ 3
H2
Ab Rollout - Wheel
2 x 8
Peter Mamo
Peter Mamo is a Strength and Conditioning professional who works in NRL Elite Pathways and has worked with Division 1 College Football athletes. Peter currently works in developing NRL players and works with a list of athletes looking to find the edge in their given sport.
Nine weeks. Proven principles. A bigger, stronger you walking into pre-season. The science is done, the only thing missing is your first session. Come back bigger.
Get THE BUILD - Off-Season Hypertrophy
John Paul
Rugby League
Verified Athlete"I've been through a few elite rugby league systems, including the Dolphins NRL, and Mamo's approach stands out. Every session, gym or field, is direct and built around what makes you compete on game day. He's made me stronger and fitter, and taken my game to another level."
Josiah
Rugby League
Verified Athlete"Peter's programs changed how I see gym work. It's not just lifting heavy, every session has a clear purpose. He builds Rugby League specific movements into my training, so the strength, power and movement quality I develop in the gym shows up directly in my game."
Vincent
Rugby League
Verified Athlete"I’ve loved Mamo’s programs. He’s extremely knowledgeable and always has my body firing and performing at its best. His programming is challenging, well-structured and gets results. I’d highly recommend him to anyone looking to take their performance to the next level."
