Rugby League Hypertrophy is an eight-week upper/lower gym program for rugby league athletes who want a deliberate muscle-building phase before progressing to maximal strength, power or more integrated field preparation. The emphasis is productive training volume, clear progression and repeatable technique rather than unstructured bodybuilding work.

The standard schedule uses four weekly sessions - two upper body and two lower body. A practical alternating three-day option is also provided for athletes who cannot consistently complete four sessions. Set and repetition progressions build training volume across the eight weeks while load, session RPE and weekly feedback remain visible.

Who is this program for?

• Rugby league athletes with at least three months of consistent gym experience.

• Players seeking a planned hypertrophy phase before moving to maximal strength or power training.

• Athletes who can complete four weekly gym sessions, or use the included alternating three-day schedule.

• Players who want structured volume and tracking rather than independent bodybuilding sessions.

What will you work on?

• Upper- and lower-body hypertrophy through a repeatable split program.

• Progressive training volume using clearly prescribed sets, repetitions and exercise pairings.

• Supporting strength and trunk work relevant to later contact-sport preparation.

• Session RPE, load tracking and weekly review to keep the muscle-building phase measurable.

How the program progresses

• Weeks 1-2: complete three working sets and establish appropriate exercise loads.

• Weeks 3-4: add a fourth working set to increase training volume.

• Weeks 5-6: progress through sets of 10, 8 and 6 repetitions.

• Weeks 7-8: add a second set of six to complete the final progression.

What do you receive?

• A complete eight-week interactive mobile hypertrophy program.

• Four-session upper/lower scheduling plus an alternating three-day option.

• Upper- and lower-body movement preparation and exercise-specific preparation guidance.

• Optional body measures, strength testing and muscular-endurance testing.

• Eight weekly dashboards showing the complete training schedule.

• Thirty-two fully prescribed sessions in the standard four-day format.

• Editable load and result fields plus session RPE tracking.

• Weekly review pages and post-program reassessment.

• Delivery format: A downloadable interactive PDF designed for mobile use. Open the saved file in Adobe Acrobat for the best experience with editable fields and completion boxes.

What do you need?

• Access to a well-equipped gym with barbells, dumbbells, cables, machines and benches.

• At least three months of gym experience and confidence performing the prescribed exercises independently.

• Enough weekly recovery capacity to combine the program with field training, work, study and other commitments.

What is not included?

• A complete rugby league running, conditioning, contact or skills program.

• An in-season load-management plan coordinated with matches and team sessions.

• Individual exercise substitutions, rehabilitation or nutrition planning for muscle gain.

Important suitability note: This is a general training resource, not individual coaching, medical advice or a rehabilitation plan. If you have an injury, health concern or uncertainty about exercise suitability, obtain appropriate professional guidance before beginning.