T Nation

Introduction and Help w/ Workout

How’s it going.

A bit about me:
I’m 20 and live in NSW Australia.
I play Rugby League and am a lock. I’ve always been a bit small to play in the forwards but love mixing it up with the big boy’s.

My main goal is strength, however any hypertrophy that comes with that wouldn’t go astray either.

I’ve read a few articles and have come up with something, just wondering if anyone could critique it or tweak it a bit.

MONDAY
BB Bench Press 3-5 x 3-8
Seated Cable Row - 4-6 x 6-10
Standing DB Military Press - 3-4 x 6-10
Dips - 3 x 10-12
BB Curls 3 x 8-12

TUESDAY
BB Squat - 3-5 x 5-8
Goodmornings - 2-4 x 6-8
Lunges - 2-4 x 5-10 per leg
DB RDL’s 3-5 x 6-12
Calf Raise - 2-3 x 8-20

THURSDAY
Pullups 4-5 x 6-8
Single Arm Incline DB Bench - 3-4 x 5-8
DB Row - 3-4 x 6-10
Rear Del;t Raise 3-4 x 6-10
Triceps Extension 3-4 x 6-12
DB Holds - 2-3 x max time

FRIDAY
Deadlift - 3-5 x 3-6
Reverse Hypers - 2-4 x 6-8
Bulkgarian Split Squat 2-4 x 5-10 per leg
Pull Throughs - 3-5 x 6-12
Either more calf work or ankle work

if you are looking to improve your rugby game, work on push isometrics, deads, squats, lunges, and various box drills. sprinting wouldnt hurt either. if you’re looking to look good, try your program out.