Build 5-10kg Of Muscle
Without Getting Bulky & Slow
The Maximum Muscle Program builds muscle & power that actually converts to the field.
Most Players Do Stupid Programs to Build Size... They end up bulky, slow and injured
Ryan lost 30kg while gaining muscle And speed - He ended up making rep teams
Ryan lost 30kg while gaining muscle And speed - He ended up making rep teams
Over 10,000 Athletes Trained
Money Back Guarantee If You Don't Get Stronger in One Month
Get the bulk wrong and you'll be bigger,
slower — and dropped from the squad.
More injuries. Less power in contact. Coaches picking someone else at selection. It doesn't have to be that way. The players who get it wrong are all making the same mistakes — and none of them are about effort.
Bro splits — push, pull, legs
Too much fatigue per session, slow muscle growth and it shifts your muscle fibres toward slower twitch. The last thing a rugby player needs when trying to stay fast while gaining size.
High rep hypertrophy phases
10+ rep sets do build muscle — but they don't build much strength. Lower rep ranges build the same amount of muscle while making players incredibly strong. Most programs never figure this out.
Drop sets, pumps and training to failure
Players think they need to tear the muscle for it to grow. This is false — and it actively slows your progress. It also shifts you toward slower twitch fibres and kills speed adaptations.
Changing exercises every 4 weeks
Every time you change exercise you restart your coordination gains and slow your ability to build muscle. Staying on the right exercises long enough is how you actually get strong.
Dropping sprints while trying to bulk
Speed is a skill. Stop practising it and it degrades — regardless of how much muscle you're building. Sprint work needs to run alongside your weight training from day one, even when gaining size.
Dirty bulking — eating everything in sight
Many players think they need to bulk up and then cut back. The extra fat slows you down and hurts your fitness. You can gain serious muscle and strength without getting fat — you just need the right nutrition framework.
Matty Gonz gained 10kg of lean muscle — and got faster.
No dirty bulk. No getting slow. We built his size and speed simultaneously using the right training and nutrition framework. He went on to trial for Aussie 7s, won every strength and fitness test, and earned his spot. Then he went to the Olympics.
"Without Pat I couldn't have made it as far as I did." — Matty Gonz
We helped Austin put on 8kg and make his 1st XV when he was 15, He went on to make Aussie School boys
Here's how the Maximum Muscle Program
fixes every single one of those problems.
The difference isn't working harder. It's training smarter — using the highest levels of motor unit recruitment possible, the right exercise frequency and techniques that most programs never use. Every session is also built specifically around you.
Every week, every session, every progression is built around your:
Strength & Muscle
Built to maximise motor unit recruitment — the number of muscle fibres your brain actually activates. More fibres recruited means more fibres available to grow. We use techniques most programs never touch.
- Cluster sets — short intra-set rest to maintain high recruitment across every rep
- Isometrics — force the nervous system to recruit fibres it normally holds back
- High exercise frequency — hitting the same muscle twice a week builds coordination and accelerates growth
- Training closer to failure to recruit the highest threshold fast twitch fibres
- More exercises targeting different angles — accessing fibres compound lifts miss
- Bench press, squat, hip thrust and pulling strength all improve every month
Speed
Most players train the wrong muscles for sprinting. Speed on the field comes from the hip — the hip extensors and flexors are the engine of every sprint. We build strength in exactly those muscles so the size you gain directly converts to being faster and more explosive, not just heavier.
- Hip extensors and flexors prioritised — the muscles that actually drive sprint speed
- Sprint technique coaching so the strength converts to real field speed
- Plyometric and speed sessions run alongside strength work from day one
- Arrive at the season heavier and faster — not heavier and slower
Fitness
There's no point putting on 10kg if you can't run around the field and use it. Conditioning keeps your engine running so the size translates to actual performance, not just a bigger number on the scale.
- Last the whole game — repeat efforts without fading
- Off-feet conditioning to minimise muscle damage
- Dominating contact and staying fit where it matters
- Recovery faster between hard sessions
An S&C coach using our coaching to learn more and get super strong and jacked
The Maximum Muscle Plan isn't just a training program.
It's a complete coaching system built around getting you as big, strong and fast as possible — without the guesswork. Personalised to you, delivered through our easy-to-use training app.
Monthly personalised program
Built around your position, training age, schedule, goals and season timing. Not a template — a program built for you specifically, updated every month as you improve.
Daily 1:1 coach support
Ask questions, send exercise videos, get same-day feedback from Pat. You'll never have to guess whether you're doing something right — the answer is one message away.
Ongoing progression & adjustments
Your program evolves as you get stronger. Pat chooses the approach — whether that's hitting every muscle fibre with maximum volume or a leaner, more targeted approach — based on what your body responds to best.
Nutritional education
Real frameworks for eating in a surplus to maximise muscle gain without getting fat and slow. No copy-and-paste meal plans — education that teaches you how to fuel for size and performance.
- RDC Training App — track every set, rep and weight
- RDC Community — train alongside other serious players
-
Every program ever created + future launches free
Fuel Guide · Tackle Like a Pro · Speed Agility & Bounce · Fit for the Field 2.0 + more
- First access to new programs & exclusive member pricing
Marcel Doesn't Play Rugby But Wanted To Be Strong & Jacked.
Training Options
Choose the split that fits his schedule.
Pat recommends the in-season split for players currently in a season.
In-Season
For players currently in a season
- —2 full body gym sessions
- —1 speed and conditioning session
- —Optional priming before game day
- —1 pregame warm up
- —Keeps players getting stronger while others fade
Most players lose strength mid-season. This stops it.
3 Day Split
Best for off-season building
- —3 full body gym sessions
- —2 short speed sessions
- —2 optional mobility sessions
- —Best overall development results
- —Requires full commitment to all sessions
4 Day Split
For players wanting maximum volume
- —4 gym sessions
- —1 speed session
- —2 optional mobility sessions
- —Best if recovery allows more work
- —Not recommended during season
Ryan Jacobs put on 25kg over 3+ years and got his squat over 200kg before he was 20 years old
Cameron gained 6kg on this program before I switched him to our speed progrsam the super player program
Gained 20kg In 1 year which helped his confidence
Ryan Jacobs gained 25kg over 3 years. He got to a 200kg back squat before he was 20 years old
20kg gained in under 1 year of training and speed Increased
Cameron gained 6kg of lean muscle on the maximum muscle program before I transferred him to our speed training the super player program
Gained 5kg And Got Faster
Women & Girls get just a good results as boys and men from our programs
Women & Girls get just a good results as boys and men from our programs
How Does it Work?
Access To The RDC Programs,
The Super Player Program - Perfect for players increasing their speed, strength and fitness.
This is the most popular program, it's helped players go from semi professional to professional.
Its helped young players go from missing out on rep teams, to being first picked in rep teams
You get 4 gym workouts, 2 mobility days and 1 Sprint / Conditioning day. This optimised for you in the app if you can only do 3 days a week or you're in - season.
Maximum Muscle Program -
Perfect for small players that just need to pack on size... Sometimes size does matter and I know the feeling of being a small Player, I only recommend this program for three months to pack on size and get you back into the Super Player Program.
Players have packed on 6-10kgs within the 12 weeks on this program which allowed them to be more physical on the field and make higher teams
You get 5 gym workouts, 2 mobility days and 1 Sprint / Conditioning day. This optimised for you in the app if you can only do 3 days a week or you're in - season.
Body Weight Mastery Program -
This is perfect for Junior Rugby Players aged between 9-14 who want to improve their rugby, be safer on the field and feel more athletic.
This program can be done anywhere with no equipment, it teaches kids how to use their muscles properly while making them stronger, faster and fitter.
RDC Fuel Guide
Making sure you know the best way to fuel your body to make sure you get the results you want...
You might have tried losing fat or gaining muscle before and it didn't workout, well with the fuel guide it shows you exactly how to eat to perform at your best to make sure this happens.
It's not rigid like a meal plan, its flexible so you can create the diet that suits you
Valued at $297...
Sprint coaching
Every player no matter what age should get some proper sprint training, not only to help make you faster and run more effectively, it helps reduce your chances of injuries...
Included are sprint days and instructions for you to video the sprints and send them for your form to be coached, so you are as fast as possible on the field
Extras Bonus Programs
Mobility Mastery - Make sure your body feels amazing and stops you from feeling tight and stiff. $60 value
Conditioning Program - The conditioning program used to help me get a bronco score of 4:15 and the fittest, I have felt. $99 value
RDC Wrestling Program - The wrestling program helps you tackle with confidence, helps you be stronger in contact and helps you become dangerous on the field... This content is unlocked after 3 months value $150
High Natural Testosterone course - This course is designed to show men how they can have highest natural testosterone to help them build muscle faster, recover faster and feel their absolute best... This content is unlocked after 12 months value $197
Exclusive Bonus Content
Supplementation guides- Don't waste any money on supplements that haven't been proven to work
Recovery hacks - If you train well and don't recover well your results will suffer but if you train well with great recovery then your results are going to be amazing
Fitness Hacks - How to increase your fitness on the field
lost 9kg and gained muscle, turned up to the season super fit
James Gained 18kg in two years and ended up making rep teams
PRICING AUD
Start Your Maximum Muscle Plan Today
When you join, you get the full Maximum muscle plan, delivered via Beast Mode Academy with 1:1 coaching, progression, and access to all RDC resources.
Choose your plan:
1 MONTH
$150
Monthly - no lock in contract
Monthly personalized program
– Tailored to your position, strengths, season timing, and training age
Unlimited progression & adjustments
– Your program progresses as you improve
Daily 1:1 coach support
– Ask questions, send videos, get feedback — never guess again
Nutritional Advice
– Real frameworks & education, no copy & paste meals plans
+PLUS Bonus Access:
RDC Training App
RDC Community
Every program we’ve ever created + future launches free:
- Fuel Guide
- Tackle Like a Pro Guide
- Speed, Agility & Bounce Course
- Fit for the field 2.0
+ more
First access to new programs & exclusive member pricing
No contracts - cancel anytime
3 month BUNDLE
$300
Pay 2 months get 3rd Month FREE
SAVE $150
Monthly personalized program
– Tailored to your position, strengths, season timing, and training age
Unlimited progression & adjustments
– Your program progresses as you improve
Daily 1:1 coach support
– Ask questions, send videos, get feedback — never guess again
Nutritional Advice
– Real frameworks & education, no copy & paste meals plans
BUNDLE ONLY Bonus 3rd month FREE (SAVE $150)
+PLUS Bonus Access:
RDC Training App
RDC Community
Every program we’ve ever created + future launches free:
- Fuel Guide
- Tackle Like a Pro Guide
- Speed, Agility & Bounce Course
- Fit for the field 2.0
+ more
First access to new programs & exclusive member pricing
No contracts - cancel anytime
Minimum Option
If you just want the program only, we offer a pre-made one size fits all version.
- no daily coaching & nutrition support.
Get the program only for $70 per month:
Pre-made program – one size fits all program
Monthly progression & adjustments – Your program is updated once a month to progress
Access RDC Training App, Community & 2 bonus programs
- Fuel Guide: nutritional education pdf
- Tackle Like a Pro Guide: wrestling and tackling course
Daily 1:1 coach support, Daily Nutritional support, or Access to current & future programs (Speed, Agility & Bounce Course, Fit for the field 2.0 + more
$70 per month - no lock in contract
Proven results
Average 12 week results.
With most players on 2–3 strength sessions and 1 sprint session per week.
Crazy Results That can be replicated through proper training
Don't Let Them Waste Time Following Old Body Building Advice, Train Properly For Rugby
We Have Four Options Of Splits to Choose From
3 Gym Days - 2 short speed sessions - 2 optional mobility & Flexibility
4 Gym Days - 1 speed session - 2 optional Mobility & Flexibility
Busy Player 2 Gym days 1-2 speed days
In-Season 2 Full body days in the gym, 1 power before the game to get you ready, 1 speed & conditioning session, 1 pregame warm up stretches.
Which One Has the Best Results?
The 3 gym days actually has the best results but it only suits people who are really going to follow the program, if you want to do extras which make recovery longer the 4 days will be better for you.
The in-season program has amazing results for during the season in which most people get weaker, we have been able to keep players getting stronger (Its just slower).
Do You Need To Train for My Position?
Choose The Qualities You Want to Enhance.
As a kid or any beginner who has never worked out, you have massive amounts of untapped potential.
Now you should also know where you're lacking on the field, is it size and strength for better contact, are you slow and unfit?
Most likely it's a bit of everything above. But some qualities more than others. So first we want to build a good base of all of the above qualities.
Then each month as you build muscle, strength & speed you might need more speed and so the training will keep you building strength but go more towards speed work.
This is how we build all our athletes and recommend doing atleast 12 weeks so we can put different phases in helping your child build all the qualities they need.
BUILT BY SOMEONE WHO HAD TO FIGURE IT OUT THE HARD WAY.
I was always the smallest player in the room. Two older brothers. Backyard rugby every afternoon. Never first picked — but never short on motivation to figure out how to compete with players bigger and more gifted than me.
I became a PT almost by accident after school. Rugby players started coming to me not because I marketed myself — but because they saw what I looked like on the field and wanted to know what I was doing in the gym. That was 16 years ago.
Since then I've coached over 10,000 athletes. I'm most proud of Helping players build players who couldn't make the top teams and transformed themselves into top players.
Zeke Farrow
Showed what was possible with only 2 well designed sessions per week and a sprint day. He went from not getting any game time to making 1st Colts when he was just 17.
His squat went from 60kg to 130kg and everyone he versed said he was like running into a brick wall.
James Vorster
Was a skinny lock, he was getting dominated in contact and desperately wanted to be bigger and stronger to stop losing the battle in contact.
After 12 weeks he put on 5kgs and after two years he had got to 93kg (we didn't want to lose his speed, so getting fat bulky was not an option).
Matty Gonz
He started off by doing the Maximum Muscle Program and putting on some size before doing the super player program to make sure he had electric pace for 7s.
He went from 70kg to 83kg over 3 years.
Austin Durbidge
Started when he was 15 with the goal to get to 88kg from 77kg so he could play for his schools 1st XV. He did that and made kings school when he was in year 10, he then went on to make Aussie school boys and signed by a super rugby club
Blake Wilson
Started this program to put on weight to help him make the NRL, we helped him keep his speed and get up to 92kg from 85kg and made it into the bulldogs team
Ryan Jacobs
Ryan actually started on our body weight program, which helped him lose fat and he dropped from 90kg to 77kg. We then started him on the weights and he built lean muscle to 92kg. One year later He got to 105kg squatting 170kg for 5 and made Aussie Babas school boys. He captained his 1st XV and when he started with us he actually struggled to get any game time with his club.
Junior
Junior started with us because he could hardly stay on the field with his constant knee issues, luckily in our program our goal is to not only get muscles strong but to strengthen the tendons. After 6 months Junior had dropped 15kgs but he had dropped a lot of fat and put on muscle. He is a wrecking ball and one to watch out for.
Will Baker
Another one who started at 15 wanting to make his school 1st XV by year 11 and wanted to go on to professional Rugby, we added 10kg of muscle and got him running faster which is what he wanted to work on to help get him around the field. He made NSW that year.
Luca Rossi
Started at 16 years old and wanted to make his school 1st XV but the problem was his ankles kept letting him down and he wasn't big enough to play front row anymore.
He ended up putting on size and strength and dominating his school making 1st XV in year 11 and then continuing our training and making 1st grade colts and into 1st grade in the shute shield.
Charlie was awesome, he actually started because he saw how Will Baker was training in the gym and wanted to do the same so he started, and then took over from Will the following year as the number 7 for his schools 1st XV.
Hamish started training with us and he had terrible shoulders, they would always pop out and they werent stable at all. So the programs will help fix up weak shoulders because we train the muscles that help stabilise the shoulder. He put on 5kg and made his schools 1st XV
Big Rhino, started with us at 15, 120kg and couldn't even run around passing the footy for 15 minutes without needing to sit down and have a break.
He lost about 30kg of fat and gained a serious amount of muscle totally transforming his body and appearance. It helped him make rep teams in only his second year of Rugby.
Once signed up you will be sent the app to download
The programs are delivered in the app ready for you to use.
You can fill in the sets, reps and weight you do on the app and it sends to me what you have done, keeping you accountable.
It also means you will remember and keep record of all the weights you do and you will see yourself getting stronger and stronger.
2. Every Exercise is recorded
Make sure you are doing everything properly so you get the strength, speed and fitness results you are after.
It means there is no confusion when you start your workout and you get the best workouts possible.
4. Become a beast...
Every four weeks you will get a brand new phase of the program...
Why every four?
because it's going to stop you plateauing in the gym which happens to many rugby players, they stick to the same old exercises and performing them the same old way this keeps you progressing building you into a beast.
3. Form correction
If you're unsure on any exercise, just film it and you can send it to us on the app...
We will get back to you asap on anything you need to improve on or you could do differently
Making it safe to train weights and ensuring you get the best results
Don't hear it from us, listen to our members...
Can I do this with my school or club program?
Yes, often schools programs and club programs are missing key movements we do in the RDC program. Plus you will get my sprint coaching fixing your technique which you won't get anywhere else.
Should I do this In-season or Off-Season
The people who get the best results do both. This is because during the season training is just as important so you keep your strength gains up while reducing injuries. While in off-season we really get to build and make you as good as possible before the next season
How many sessions do I need to get results
There are options, at minimum 2 is needed in the gym per week. But with the program you will get 4 gym sessions 1 sprint and 2 mobility sessions. The mobility session can be done at home or gym.
What's the difference between Maximum Muscle program and The Super Player Program
They're both designed for rugby players working on the weak links, I suggest The super player program for most as you will put on size with it but if you have a short period and need to put on some mass the maximum muscle program has a special diet to eat with it and is higher in total volume.
Are these programs tailored for me
The Programs are designed for goals. The super player program will help you put on lean muscle and be stronger fitter and faster. I will make adjustments to your programs if you have injuries or can not complete an exercise.
Should I train for my position?
Train for what you need, if you need to be stronger, train to be stronger, if you need to be faster you train for that.
How long will it take to get results?
in 4 weeks of doing the RDC programs you will already be feeling a huge difference. If you do 12 weeks you will have people noticing your body changing, if you stay on for a year you will become a beast
THE RDC Difference
Anyone Can Give You Promises: We Can Give You Proof
