An example hypertrophy training session (muscle growth)

This plan is an example hypertrophy routine. There are numerous variations and which is best for you depends upon your personal training experience, goals and how it fits into the overall schema of your long term training plan. To follow a training session like this consider my personalised plans or Optimal Rugby Performance digital download.

Day 1 – Push

2-4 sets per exercises, 8 – 12 reps, 30 – 60 seconds rest between sets, take to failure.

Squat
Leg press
Leg extension
Bench press
Bench press incline
Shoulder press
Lateral raise
Stomach crunches
Cable twists
Triceps extensions

Day 2 – Pull

2-4 sets per exercises, 8 – 12 reps, 30 – 60 seconds rest between sets, take to failure.

Straight leg deadlifts,
Split leg straight leg deadlifts
Hamstring curls
Calf raises
Bent over row
Lat pull down
Reverse cable cross
Back raises
Lateral ball bridge
Biceps curls                                                                      

Speed>>

Be Faster on the field

Strength >>

Dominate with muscle

Body Transformation

Lean & Ripped