Mon: ME Upper, Interval training
Tues: ME Lower,
Wed: Back/Bis extra workout, plyo training
Thurs: DE Lower
Fri: DE Upper, interval training
Sat: Plyo, resistance running
Sun: long cardio
personally i think it look pretty bad you will be fried wihtin a month if you last that long. i play uni rugby 1st in the top diviosn in the uk.
like has been said look at the westside for skinny bastards it is very good even for rugby players a decent wack of my team use it. Plus there is no agility work too much dynamic work. who cares about biceps- do a few sets after something else. lats/ traps should be easy to squeeze in what more do you need a week than some chins and bent rows and shrugs.
Mon: Interval training ME Upper
- this is fine do the intervals a good few hours before the upper body stuff.
Tues: ME Lower,
- ye fine. your doing ws so you know to roate your exercises
just scrap your wednesday session completely. no point take as a rest day or active recovery. if active recovery long slow jog.
Thurs: DE Lower speed quats, speed deads, unilateral work etc. Could easil scrap for 8-10 weeks before seson and have sprint session here. Do any pylos you want to do on this day alos do any cleans you want here. e.g. 3x3 box jumps, 3x3 cleans, 6 x 3 speed squats, 3 x 8 lunges then abs. will see you good variety is key not volume.
Fri: do the interval work with more of an agility theme. so that you will be doing agility work but with reduced rests etc. DE Upper here do the bicep work and back work. 6-8 of 2-3 reps of speed bench/ variety. there will be very little soreness or fatigue from this. then do chins, rows and curls.
Sat: take as rest day do stretching, get massage etc just recover for next week.
Sun: long cardio on wednesday is optional this sort of fitness should be second nature i dont know any decent s&c rugby coach making there players do long slow runs absolutely pointless. do a slow short run for active reovery at best. optional workous here would be a sprint session.
perosanlly i would follow ws4sb. do yourself a favour a take at least 2 days a week off. also get yourself some mesocycles in workout what your aiming for can get fit, get storng get agile and quick at same time target similar concepts and do them propely for 4-8 weeks. i.e. first 4 speed and strength, secong 4 aerobic fitness next 4 anearobic fitness or power endurance.