SW7 Workout Plan

Welcome to the Academy!!

Below is some information about your workout plan, be sure to read the information about the the plan you are following. This will either be Body Composition or Rugby
Performance.

Body Composition:

The main goals here will be to either gain muscle mass or lose body fat depending on the option you have selected. Train hard and hopefully you have purchased the nutrition
program as well as your calories will have a HUGE impact on your progression with these goals. If you wish to add this on just email [email protected].

When going through the program you can switch out any exercise by pressing the refresh button and it will generate you another to do. You can also do this with meals if you
have the nutrition option.

The training sessions themselves will remain the same for 4 week blocks and then the exercises will change up for the next 4 week block. The aim over the 4 weeks is to
increase the weight you are using for each exercise week on week. Especially in the mass builder program! Be sure to look at the exercise 'type' as this will tell you if it's a
regular set or superset etc.

Rugby Performance:

The main goals here will be performance driven. We are building athletes!! We want you to be stronger, faster, fitter and more powerful than ever.

When going through the program you can switch out any exercise by pressing the refresh button and it will generate you another to do. You can also do this with meals if you
have the nutrition option. As these are the performance programs try not to change the exercises unless you really need to as everything we have selected is for a reason.

The training in these programs will follow specific training blocks so make sure you check the rep schemes in all sessions and not just repeat what you did last week. If the reps
etc are the same then the goal is to increase weight used. There will be exercise 'types' on all exercises so be sure to check those as they will instruct you on the sets you should
be doing. For example it may be a superset, power set etc. With the pre-season programs we are using % lifting from week 5 so be sure to check in the program description for
that given weeks % of 1RM which you can find in the top right of your screen by clicking the light bulb.

General Information:

Be sure to check the tabs in the app such as cardio, recovery and program info. The recovery tab will host both yoga and mobility videos that you can follow along with! The
program info tab will drip feed you videos explaining various parts of the program or the academy in general so be sure to check there.

Work hard and be sure to pop any questions that are training related into the Facebook group for Sam and Josh and anything else please contact [email protected].

Week 1 > Day 1

EDT1 - Complete as a superset with no given rest. Pick a weight you could perform 12-15 reps on for both exercises. Then perform 5 reps on exercise 1 and then go straight onto
exercise 2 and again perform 5 reps. You are going to repeat this for 10 minutes back and forth. Only rest if/when needed. P.S look to increase the weight week on week not the
number of sets completed.

EDT2 - Complete as a superset with no given rest. Pick a weight you could perform 12-15 reps on for both exercises. Then perform 5 reps on exercise 1 and then go straight onto
exercise 2 and again perform 5 reps. You are going to repeat this for 10 minutes back and forth. Only rest if/when needed. P.S look to increase the weight week on week not the
number of sets completed.

Exercise Sets/Rounds Time • Rest

Inclined Bench 5/5/5/5 N/A • 3 min

Chest Normal Set

Wide Grip Lat Pull 5/5/5/5 N/A • 3 min

Back Normal Set

Seated Overhead DB Press 5 10 min • N/A

Shoulders EDT1

Chest Supported DB Row 5 10 min • N/A

Back EDT1

Ez Skull Crushers 5 5 min • N/A

Triceps EDT2

Supinated Ez Curl 5 5 min • N/A

Biceps EDT2

Cable Face Pulls 12/12/12 N/A • 1 min

Shoulders Normal Set

Week 1 > Day 2

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

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 Box Squat 5/5/5/5 N/A • 3 min
Quadriceps Normal Set

Landmine RDL 5/5/5 N/A • 3 min

Hamstrings Normal Set

Super Set ↓

Leg Extensions 12/12/12 N/A • N/A

Quadriceps Super Set

Leg Curl 12/12/12 N/A • 2 min

Hamstrings Super Set

Dumbbell Soleus Calf Extensions 20/20/20 N/A • 1 min

Calves Normal Set

Week 1 > Day 3

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Floor Press 5/5/5/5 N/A • 3 min

Chest Normal Set

Deadstop Military Press 5/5/5 N/A • 3 min

Shoulders Normal Set

DB Fly 12/12/12 (Tempo 4010) N/A • 2 min

Chest Normal Set

Arnie Press 12/12/12 N/A • 2 min

Shoulders Normal Set

Super Set ↓

Tricep Cable Supinated 10/10/10 N/A • N/A

Triceps Super Set

Tricep Cable Extension Pronated 10/10/10 N/A • 2 min

Triceps Super Set

Week 1 > Day 4

Exercise Sets/Rounds Time • Rest

Pendelay Row Barbell 5/5/5/5 N/A • 3 min

Back Normal Set

Eccentric Pull Ups 6/6/6 (Tempo 6010) N/A • 2 min

Back Normal Set

Gorilla Rows 8/8/8 N/A • 2 min

Back Normal Set

Cable Reverse Fly 12/12/12 N/A • 2 min

Shoulders Normal Set

Dumbbell Spider Curls 10/10/10 (Tempo 1210) N/A • 1 min

Biceps Normal Set

Week 1 > Day 5

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Trap Bar Deadlift 5/5/5/5 N/A • 3 min

Glutes Normal Set

Barbell Bulgarian Split Squat 8/8/8 N/A • 3 min

Quadriceps Normal Set

Super Set ↓

Copenhagen Holds 3 sets 20 sec • N/A

Hamstrings Super Set

Wood Chopper 12/12/12 N/A • 2 min

Core Abdominals Super Set

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 Prowler 20/20/20 N/A • 2 min
Conditioning Lower Normal Set

Dumbbell Calf Bounds 20/20/20 N/A • 1 min

Calves Normal Set

Week 2 > Day 1

EDT1 - Complete as a superset with no given rest. Pick a weight you could perform 12-15 reps on for both exercises. Then perform 5 reps on exercise 1 and then go straight onto
exercise 2 and again perform 5 reps. You are going to repeat this for 10 minutes back and forth. Only rest if/when needed. P.S look to increase the weight week on week not the
number of sets completed.

EDT2 - Complete as a superset with no given rest. Pick a weight you could perform 12-15 reps on for both exercises. Then perform 5 reps on exercise 1 and then go straight onto
exercise 2 and again perform 5 reps. You are going to repeat this for 10 minutes back and forth. Only rest if/when needed. P.S look to increase the weight week on week not the
number of sets completed.

Exercise Sets/Rounds Time • Rest

Inclined Bench 5/5/5/5 N/A • 3 min

Chest Normal Set

Wide Grip Lat Pull 5/5/5/5 N/A • 3 min

Back Normal Set

Seated Overhead Press 5 10 min • N/A

Shoulders EDT1

Chest Supported DB Row 5 10 min • N/A

Back EDT1

Ez Skull Crushers 5 5 min • N/A

Triceps EDT2

Supinated Ez Curl 5 5 min • N/A

Biceps EDT2

Cable Face Pulls 12/12/12 N/A • 1 min

Shoulders Normal Set

Week 2 > Day 2

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Box Squat 5/5/5/5 N/A • 3 min

Quadriceps Normal Set

Landmine RDL 5/5/5 N/A • 3 min

Hamstrings Normal Set

Super Set ↓

Leg Extensions 12/12/12 N/A • N/A

Quadriceps Super Set

Leg Curl 12/12/12 N/A • 2 min

Hamstrings Super Set

Dumbbell Soleus Calf Extensions 20/20/20 N/A • 1 min

Calves Normal Set

Week 2 > Day 3

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Floor Press 5/5/5/5 N/A • 3 min

Chest Normal Set

Deadstop Military Press 5/5/5 N/A • 3 min

Shoulders Normal Set

DB Fly 12/12/12 (Tempo 4010) N/A • 2 min

Chest Normal Set

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 Arnie Press 12/12/12 N/A • 2 min
Shoulders Normal Set

Super Set ↓

Tricep Cable Supinated 10/10/10 N/A • N/A

Triceps Super Set

Tricep Cable Extension Pronated 10/10/10 N/A • 2 min

Triceps Super Set

Week 2 > Day 4

Exercise Sets/Rounds Time • Rest

Pendelay Row Barbell 5/5/5/5 N/A • 3 min

Back Normal Set

Eccentric Pull Ups 6/6/6 (Tempo 6010) N/A • 2 min

Back Normal Set

Gorilla Rows 8/8/8 N/A • 2 min

Back Normal Set

Cable Reverse Fly 12/12/12 N/A • 2 min

Shoulders Normal Set

Dumbbell Spider Curls 10/10/10 (Tempo 1210) N/A • 1 min

Biceps Normal Set

Week 2 > Day 5

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Trap Bar Deadlift 5/5/5/5 N/A • 3 min

Glutes Normal Set

Barbell Bulgarian Split Squat 8/8/8 N/A • 3 min

Quadriceps Normal Set

Super Set ↓

Copenhagen Holds 3 sets 20 sec • N/A

Hamstrings Super Set

Wood Chopper 12/12/12 N/A • 2 min

Core Abdominals Super Set

Prowler 20/20/20 N/A • 2 min

Conditioning Lower Normal Set

Dumbbell Calf Bounds 20/20/20 N/A • 1 min

Calves Normal Set

Week 3 > Day 1

EDT1 - Complete as a superset with no given rest. Pick a weight you could perform 12-15 reps on for both exercises. Then perform 5 reps on exercise 1 and then go straight onto
exercise 2 and again perform 5 reps. You are going to repeat this for 10 minutes back and forth. Only rest if/when needed. P.S look to increase the weight week on week not the
number of sets completed.

EDT2 - Complete as a superset with no given rest. Pick a weight you could perform 12-15 reps on for both exercises. Then perform 5 reps on exercise 1 and then go straight onto
exercise 2 and again perform 5 reps. You are going to repeat this for 10 minutes back and forth. Only rest if/when needed. P.S look to increase the weight week on week not the
number of sets completed.

Exercise Sets/Rounds Time • Rest

Inclined Bench 5/5/5/5 N/A • 3 min

Chest Normal Set

Wide Grip Lat Pull 5/5/5/5 N/A • 3 min

Back Normal Set

Seated Overhead Press 5 10 min • N/A

Shoulders EDT1

Chest Supported DB Row 5 10 min • N/A

Back EDT1

Ez Skull Crushers 5 5 min • N/A

Triceps EDT2

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 Supinated Ez Curl 5 5 min • N/A
Biceps EDT2

Cable Face Pulls 12/12/12 N/A • 1 min

Shoulders Normal Set

Week 3 > Day 2

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Box Squat 5/5/5/5 N/A • 3 min

Quadriceps Normal Set

Landmine RDL 5/5/5 N/A • 3 min

Hamstrings Normal Set

Super Set ↓

Leg Extensions 12/12/12 N/A • N/A

Quadriceps Super Set

Leg Curl 12/12/12 N/A • 2 min

Hamstrings Super Set

Dumbbell Soleus Calf Extensions 20/20/20 N/A • 1 min

Calves Normal Set

Week 3 > Day 3

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Floor Press 5/5/5/5 N/A • 3 min

Chest Normal Set

Deadstop Military Press 5/5/5 N/A • 3 min

Shoulders Normal Set

DB Fly 12/12/12 (Tempo 4010) N/A • 2 min

Chest Normal Set

Arnie Press 12/12/12 N/A • 2 min

Shoulders Normal Set

Super Set ↓

Tricep Cable Supinated 10/10/10 N/A • N/A

Triceps Super Set

Tricep Cable Extension Pronated 10/10/10 N/A • 2 min

Triceps Super Set

Week 3 > Day 4

Exercise Sets/Rounds Time • Rest

Pendelay Row Barbell 5/5/5/5 N/A • 3 min

Back Normal Set

Eccentric Pull Ups 6/6/6 (Tempo 6010) N/A • 2 min

Back Normal Set

Gorilla Rows 8/8/8 N/A • 2 min

Back Normal Set

Banded Reverse Fly 12/12/12 N/A • 2 min

Shoulders Normal Set

Dumbbell Spider Curls 10/10/10 (Tempo 1210) N/A • 1 min

Biceps Normal Set

Week 3 > Day 5

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

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 Exercise Sets/Rounds Time • Rest

Trap Bar Deadlift 5/5/5/5 N/A • 3 min

Glutes Normal Set

Barbell Bulgarian Split Squat 8/8/8 N/A • 3 min

Quadriceps Normal Set

Super Set ↓

Copenhagen Holds 3 sets 20 sec • N/A

Hamstrings Super Set

Wood Chopper 12/12/12 N/A • 2 min

Core Abdominals Super Set

Prowler 20/20/20 N/A • 2 min

Conditioning Lower Normal Set

Dumbbell Calf Bounds 20/20/20 N/A • 1 min

Calves Normal Set

Week 4 > Day 1

EDT1 - Complete as a superset with no given rest. Pick a weight you could perform 12-15 reps on for both exercises. Then perform 5 reps on exercise 1 and then go straight onto
exercise 2 and again perform 5 reps. You are going to repeat this for 10 minutes back and forth. Only rest if/when needed. P.S look to increase the weight week on week not the
number of sets completed.

EDT2 - Complete as a superset with no given rest. Pick a weight you could perform 12-15 reps on for both exercises. Then perform 5 reps on exercise 1 and then go straight onto
exercise 2 and again perform 5 reps. You are going to repeat this for 10 minutes back and forth. Only rest if/when needed. P.S look to increase the weight week on week not the
number of sets completed.

Exercise Sets/Rounds Time • Rest

Inclined Bench 5/5/5/5 N/A • 3 min

Chest Normal Set

Wide Grip Lat Pull 5/5/5/5 N/A • 3 min

Back Normal Set

Seated Overhead Press 5 10 min • N/A

Shoulders EDT1

Chest Supported DB Row 5 10 min • N/A

Back EDT1

Ez Skull Crushers 5 5 min • N/A

Triceps EDT2

Supinated Ez Curl 5 5 min • N/A

Biceps EDT2

Cable Face Pulls 12/12/12 N/A • 1 min

Shoulders Normal Set

Week 4 > Day 2

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Box Squat 5/5/5/5 N/A • 3 min

Quadriceps Normal Set

Landmine RDL 5/5/5 N/A • 3 min

Hamstrings Normal Set

Super Set ↓

Leg Extensions 12/12/12 N/A • N/A

Quadriceps Super Set

Leg Curl 12/12/12 N/A • 2 min

Hamstrings Super Set

Dumbbell Soleus Calf Extensions 20/20/20 N/A • 1 min

Calves Normal Set

Week 4 > Day 3

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed

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 by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Floor Press 5/5/5/5 N/A • 3 min

Chest Normal Set

Deadstop Military Press 5/5/5 N/A • 3 min

Shoulders Normal Set

DB Fly 12/12/12 (Tempo 4010) N/A • 2 min

Chest Normal Set

Arnie Press 12/12/12 N/A • 2 min

Shoulders Normal Set

Super Set ↓

Tricep Cable Supinated 10/10/10 N/A • N/A

Triceps Super Set

Tricep Cable Extension Pronated 10/10/10 N/A • 2 min

Triceps Super Set

Week 4 > Day 4

Exercise Sets/Rounds Time • Rest

Pendelay Row Barbell 5/5/5/5 N/A • 3 min

Back Normal Set

Eccentric Pull Ups 6/6/6 (Tempo 6010) N/A • 2 min

Back Normal Set

Gorilla Rows 8/8/8 N/A • 2 min

Back Normal Set

Banded Reverse Fly 12/12/12 N/A • 2 min

Shoulders Normal Set

Dumbbell Spider Curls 10/10/10 (Tempo 1210) N/A • 1 min

Biceps Normal Set

Week 4 > Day 5

Super Set - This workout contains a Super Set. A super set is two exercises done with no rest in between them. The rest is between each super set complete exercise 1 followed
by exercise 2, no rest in between these two exercises. Then rest after exercise 2.

Exercise Sets/Rounds Time • Rest

Trap Bar Deadlift 5/5/5/5 N/A • 3 min

Glutes Normal Set

Barbell Bulgarian Split Squat 8/8/8 N/A • 3 min

Quadriceps Normal Set

Super Set ↓

Copenhagen Holds 3 sets 20 sec • N/A

Hamstrings Super Set

Wood Chopper 12/12/12 N/A • 2 min

Core Abdominals Super Set

Prowler 20/20/20 N/A • 2 min

Conditioning Lower Normal Set

Dumbbell Calf Bounds 20/20/20 N/A • 1 min

Calves Normal Set

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