Strength & Mass Program

Rugby Strength

Rugby, Strength & Conditioning, Bodybuilding
Coach
Rory Suttor

Rugby Strength

PROGRAM: Strength & Mass

The Strength & Mass Program is the ultimate training system for rugby players or anyone looking to pack on muscle, develop serious strength, and become a powerful, explosive athlete. This 4-day-per-week program is designed for those with at least 1 year of gym experience

Each week, the program evolves, keeping training fresh, engaging, and effective. You'll follow a split of 2 upper-body and 2 lower-body sessions. The program includes testing blocks every 12 weeks, this ensures your training is tailored to your exact level so you don't over or under cook your self.

If you're ready to take your body and or your rugby performance to the next level and transform your physique, the Strength & Mass program is your blueprint.

No more rocking up to the gym and doing what you feel like, have a structured plan that gets you results.

Time to train hard, lift heavy and start feeling your best. Let's Go

$39 / mo
Start My 7-Day Free Trial
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Build 7 - 10kg of Muscle
Adding 10kg of muscle isn’t just about looking bigger—it’s about becoming a more dominant force on the field. More muscle means harder hits, stronger carries, and better resilience in contact. You’ll become the player who wins collisions, powers through tackles, and can’t be pushed around.
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Serious Strength That Transfers playing
With 2 upper-body and 2 lower-body training days per week, you’ll be squatting heavier, pressing bigger, and deadlifting numbers you never thought possible. Strength gains here translate directly to your game—faster acceleration, more explosive tackles, and the ability to blast through defenders.
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Training That Keeps You Locked In
The program is designed to keep training fun, challenging, and constantly progressing. With weekly updates, new exercises, and occasional testing weeks to track your strength and athleticism, you'll always be pushing forward and staying engaged. If you want to step onto the field next season as a completely different athlete—bigger, stronger, and more powerful than ever—this is your chance.
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Access to Coaching & Support
You're not doing this alone. You’ll have direct access to chat with me for guidance on nutrition, recovery, and performance strategies—so you’re fueling properly, recovering well, and maximizing your gains.
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Competitions, Leaderboards & Rewards
Stay motivated by competing against others on the Strength & Mass Method leaderboard. Track your progress, see how you stack up, and earn supplements and Rugby Strength merch for hitting key milestones. Whether it's personal bests, consistency streaks, or crushing challenges, there’s always something to push for.
Features
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Access to your coaches
I will hold you accountable and provide the feedback you need to grow. Feel free to DM me for anything.
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Programming 4 days per week
A 4-day-per-week program built to maximize muscle, strength, and athleticism, with evolving workouts and testing weeks to track progress.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best, sups and merch to be won!
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Delivered through TrainHeroic
The 4-day program is delivered fully through the app, with weekly updates, exercise demos, progress tracking, and direct coaching support.
Equipment
Required
Barbell // Plates // Dumbell // Bench // Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Coach
More from Rugby Strength
coach-avatar Rory Suttor

G'day Im Rory I am a Strength and Conditioning coach, Rugby player and Rugby Coach. Im obsessed in writing programs to maximise strength and hypertrophy for Rugby. My Strength and Mass Method is for anyone looking to gain serious strength andMuscle to dramatically improve performance.

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Get Bigger. Get Stronger. Dominate the Game.

Pack on 10kg of muscle, build serious strength, and become explosively athletic before the season starts. With expert coaching, evolving workouts, and a competitive leaderboard, you’ll stay motivated and push past limits

Start My 7-Day Free Trial
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FAQs
Is this program only for rugby players?
No! While designed for rugby athletes, the Strength & Mass Method is perfect for anyone wanting to build muscle, get stronger, and improve athleticism—whether you're a former athlete, a busy professional, or just serious about training.
How will this program improve my rugby performance?
The Strength & Mass Method is designed to increase muscle, strength, and explosive power, helping you hit harder, break tackles, and dominate collisions. It also improves mobility and resilience, reducing injury risk and keeping you on the field.
Will this program slow me down?
No! The muscle you build is functional, meaning you'll be stronger, faster, and more explosive. The program includes athletic-based movements to keep you powerful and mobile, so you’re not just bigger—you’re better on the field.
Can I do this during the season?
The program is preseason-focused, but the principles can be adjusted for in-season maintenance. If you're in-season, Rory can guide you on modifications to keep strength gains without overloading your body.
The Proof
verified-athlete-avatar Dave Marcellan

Semi Pro Rugby Player (Italy)

Verified Athlete

"When I Started with Rugby Strength I was weak and underweight for my position. Following the program and getting nutrition advice off Rory, has mad a huge difference to my physique and game. I am now 12kg heavier and the strongest I have been. I am still following the program today!"

verified-athlete-avatar Caleb Thompson

Busy Professional

Verified Athlete

"The Strength & Mass Method by Rugby Strength isn’t just for rugby players—it was a game changer for me. I packed on muscle and saw better results than the random bodybuilding programs I used before. My lifts skyrocketed, I can now do weighted pull-ups, and I hit a 100kg bench PB"

verified-athlete-avatar Sam Newlinds

Subbies Rugby Player (Hooker)

Verified Athlete

"Returning to the front row after years off, I felt unfit and sore. Training with Rory made me stronger, more mobile, and game-ready. His gym programming and nutrition advice helped me perform better on the field while still balancing the social side of subbies rugby."

verified-athlete-avatar Max Barry

Rugby league Player

Verified Athlete

"Having played sport at a high level, the gym has been part of my life for 10+ years. Before Rory’s programs, I lacked variety, motivation, and saw little progress. Rugby Strength’s affordable, structured plan keeps training exciting and helps me hit my goals faster than ever."

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When you join a team you’re getting more than programming, you’re joining an online community.

Strength & Mass Program
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Strength & Mass Program
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Strength & Mass Program
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Strength & Mass Program
Start My 7-Day Free Trial