What is your Gym Routine?

Hi Just wanted to know what everyone's routine looked like?

I follow a three day full body at the moment as I am playing club rugby still and that takes up three other days in my week but usually follow a split routine out of rugby season.

I think you will find most of the guys here do a 5 day split... With one, max 2 muscle groups being trained a day...
Have a look at some of the posts under the training section.

I dont think you will get much SIZE out of your current routine, but you will keep fit and get strength out of it.

I doubt most of us actually have the patience to post our entire programs etc. Well I don't.

But like Mr SA said...5day split.

Not enough compound movements in your routine especially considering how little you train, you should be hitting it much harder than that.

I know, usually do a split routine but trying to find the time between games and practice a bit difficult. Just trying to keep it all together until season done in 4 weeks, then back to split and working it as hard as possible again.

Yeah I'm def NO fan of full body workouts. U simply can't get everything done. I take it u are referring to the rugby season?

U can do a fullbody but I'd suggest u concentrate only on compound movements. So it wil mainly be shoulder presses, deadlifts, bench press, pullups and squats. Every muscle will be hit all be it not targeted directly. Try that for 4 weeks and then hit ur split again.

This way u have enough strength to do heavy compound sets and will be nice for strength.

My 5c

Yeah great advice, Thank you. Yes rugby season, Do so much strength training at rugby already with tyre flips and tyre pushes, squats with poles etc. Was just interested in what sort of system everyone goes for. Some people say hitting Legs first in the week sets you up for great growth the rest of the week. People on gear can obviously push much harder and can recover much quicker. So just wanted to know from others how they work. But thanks for the advice, I appreciate it.

Joe DeFranco has a great template for In-Season training for American Footballers which would have a good carry over for rugby as well.

We have used a similar system with our athletes and it has worked very well.

DC EVO wrote: Joe DeFranco has a great template for In-Season training for American Footballers which would have a good carry over for rugby as well.

We have used a similar system with our athletes and it has worked very well.

Please post it

@DC Evo

That's awesome bud, but yeah can you please post it for us, would be great to see it

David.biohazard wrote: @DC Evo

That's awesome bud, but yeah can you please post it for us, would be great to see it

Sorry guys, my bad.

Here is the link to Westside for Skinny Bastards 3:

www.defrancostraining.com/articles/38-ar...-bastards-part3.html

The In Season Training section is about 2 3rds through the article, but the whole thing makes good reading. All of our athletes and regular joes have made great progress on programs we've based around this style and adapted according to their needs and sporting discipline.