Ryan Moses Coaching
Rugby, Football , Strength & Conditioning
Coach
Ryan Moses
This is a 6 week program to increase size and strength in the off season.
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 6-week program
Sunday
STRENGTH TEST SESSION
A
Barbell Bench Press
1 x 3
B
Seated DB Press
1 x 6
C
Trap Bar Deadlift
1 x 3
D
Chin-Up
Wednesday
RL Hypertrophy uppers
A
Incline DB Bench Press
3 x 8
B
Weighted Pull Ups
3 x 8
C
DB Shoulder Press
2 x 12
D
Seated Cable Row
2 x 8
E
Machine Chest Fly
2 x 12
F1
Cable Facepull
2 x 12
F2
DB Lateral Raise
2 x 12
G1
DB Bicep Curls
3 x 12
G2
Tricep Pushdown
3 x 12
Thursday
RL hypertrophy lowers
A
Drop Jump
3 x 6
B
Pogo Jump
2 x 15
C
Front Squat
3 x 12
D
Single Leg RDL
3 x 8
E
Glute Bridge
3 x 12
F
Split Squat
G
Calf Raise
2 x 15
