Hi I am looking for a rugby workout program for a 16 year old rugby player. My goal is to work for 60% strength and 40% mass while working on speed and cardio. I want to build my program around the bench press, squat, dead lift and military press. I have access to barbells, dumbbells, tricep bar, easy curl bar, squat rack, adjustable bench and treadmill. ThanksHi I am looking for a rugby workout program for a 16 year old rugby player. My goal is to work for 60% strength and 40% mass while working on speed and cardio. I want to build my program around the bench press, squat, dead lift and military press. I have access to barbells, dumbbells, tricep bar, easy curl bar, squat rack, adjustable bench and treadmill. Thanks

I'm in the same position, I used websites like bodybuilding.com to help find some professional plans and adjust it to your standard. Or you can use fitnessbliss where you can make your own workout plan, definitely worth a look at. Plus make sure you have a diet plan sorted to get the best possible gains. Also you must realise it's not just physical strength you need to work on but you will be a better player if your mental fitness is top notch. Hope this helps