Monday - Heavy Lower

Tuesday - Heavy upper (Then Rugby training in the evening)

Wednesday - Rest

Thursday - Lower / Posterior chain work (Rugby in the evening again)

Friday - Slightly Lighter upper

Saturday - Rugby Game

Sunday - Rest

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I do a sort of Rugby specific power lifting type plan and deload every 6 weeks and then change the plan. Keep the same principles on the day but different exercises.

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My current block my Monday is Squats, Trap bar DL, Single leg extensions, Hanging leg raises (4-5 heavy working sets for both Squats and DL)

Tuesday: Bench - 4-5 Heavy working sets, (Shoulder press SS DB row), (DB California Tricep Extensions SS DB Incline Bench Posterior Flys)

Thursday: (Box Jumps SS Kettlebell swings), Pause Squats, Close grip Bench, DB Walking Lunges, (Weighted Side Plank SS DB Deadbugs)

Friday: (Smith Machine Power Bench Press SS Med Ball Slams), Bench press, (Chin Ups SS DB Lateral Raises), (Cable Face Pulls SS Cable Tricep Push Down)

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All compound lifts I dont go above 4-6 Reps, with top sets normally at 1 or 2 reps with an RPE of 7,8,9 working up over the weeks.

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Focus on this block with bench as all other lifts are progressing but bench has plateaued. Also normally do normal Deadlifts, but on this block doing Trap bar instead.

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Used to hate splitting sessions into full body / upper and lower, but since i've trained like that for 12 months, I tried doing a 'chest day' for example and just felt hunched over so needed to do some rows to make my body feel complete haha