The following routine is designed primarily to improve strength, although can also beneficial in building body mass (depending on diet and no of reps). Although essentially a generic power routine, I would recommend it be part of any workout for power sports such as Rugby, Football (American) or Rowing.
| Day1: Back and Biceps | Variation | Sets x Reps |
| Warmup: Renegade Rows | | 2x16 |
| Deadlift | | 3x8 |
| Pullups (overarm grip} | Weight loaded | 3x12 |
| Bent over rows | Wide Grip | 3x12 |
| Pullups (underarm) | Weight loaded | 3x12 |
| Day2: Chest and Triceps | Variation | SetsxReps |
| Warmup: Pressups | Repeat close then wide arm | 2x16 |
| Bench Press | | 3x8 |
| Inclined Dumbell Press | | 3x12 |
| Dips | Weight loaded | 3x12 |
| Tricep Press (Skull Crushers) | Superset with close-grip bench | 3x12 |
| Day3: Legs and Shoulders | Variation | SetsxReps |
| Warmup: Kettlebell Swings | Squat and swing | 2x16 |
| Squats | | 3x8 |
| Powercleans | | 3x8 |
| Lunge Walks | Weight loaded | 3x12 |
| Straight-legged Deadlift | Legs wide, feet 45 degrees | 3x12 |
Helpful Tips:
- Warm up (obviously). Personally I always warm up with a low weight for the exercise I am performing.
- Avoid machines as they restrict movement and can isolate the muscle too much thus not engage other muscle groups such as core.
- Do not wear a belt (unless injured or training one-rep max). Again, use of a belt will weaken the core.
- Use a partner (spotter) for heavy lifts
- Aim to complete reps to a count of 4 (i.e. 8 reps + 4 spotter-assisted)
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