AMPERFORMANCEUK
Rugby, Strength & Conditioning
Coach
Archie McEachran
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
UB Session 1
A
Bench Press
3 x 6
B1
Incline DB Bench Press
3 x 10
B2
Chest-Supported DB Row
3 x 12
C1
DB Shoulder Press
3 x 10
C2
Lat Pulldown
3 x 12
D
Single Arm Lateral Raise
3 x 15
Monday
LB Session 1
A
Back Squat
3 x 6
B1
Bulgarian Split Squat
3 x 10
B2
Hamstring Curl
3 x 12
C1
Leg Press
3 x 12
C2
DB RDL
3 x 10
D
Calf Raise
3 x 20
Wednesday
UB Session 2
A
Chin-Up
3 x 6
B1
Barbell Row
3 x 10
B2
Incline DB Bench Press
3 x 10
C1
DB Lateral Raise
3 x 12
C2
EZ Bar Curl
3 x 12
Thursday
LB Session 2
A
Trap Bar Deadlift
3 x 5
B
Front Squat
3 x 8
C
Hamstring Curl on Slides
3 x 10
D
DB Walking Lunge
3 x 10
E
Hanging Leg Raise
3 x 15
