Workout Routines

Rock Hard Training Plan Month 1: Start Strong

Make your body a fat-burning, muscle-building machine with this high-intensity routine

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Make your body a fat-burning, muscle-building machine with this high-intensity routine

Ready to rethink your workout? You've come to the right place. This is part 1 of our Rock Hard Challenge training program. The keys to success with this program are to weight train with intensity; to include cardio that emphasizes fat burning and helps you avoid overtraining; and to reduce calorie consumption only enough that you target fat loss while preserving muscle mass.

Below is the training split you’ll follow for the first four weeks of our 8-week program. This split not only allows you to train every body part at least once a week, but it also supports recovery so that you’ll be at your peak strength when you attack large muscle groups.

Training Split

DayBody PartSpecialityMondayLegs, absSteady-state cardioTuesdayChest, tricepsIntensity setsWednesday  ThursdayBack, biceps, absIntensity setsFridayShoulders, calves, forearmsSteady-state cardioSaturday RestSunday Rest

Rest Day

What it is: Well, you know what this is: a day where you don’t go to the gym.

What you’ll do: Follow your diet plan and enjoy your life on rest days. You can rearrange your Rock Hard workout so rest days fit your individual schedule better, but you should include two full rest days each week. Keep in mind this does mean rest—no playing intense sports or staying up all night.

Benefits: Bodybuilders often overemphasize their time in the gym and undervalue their recovery. When you’re training strenuously and dieting, your body needs a break. Having two full rest days helps support muscle building and fat burning.

 

GO BACK TO THE ROCK HARD CHALLENGE.

Equipment: 
Yes
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Day 1

Exercise 1

Leg Extension
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4 sets
20, 20, 15,15 reps

Exercise 2

Lying Leg Curl
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4 sets
15 reps

Exercise 3

Back Squat You'll need: Barbell, Squat Rack How to
4 sets
15, 12, 10, 8 reps

Exercise 4

Wide Stance Leg Press
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3 sets
15, 12, 10 reps

Exercise 5

Walking Dumbbell Lunge You'll need: Dumbbells How to
3 sets
20-steps per leg reps

Exercise 6

Stiff-Legged Deadlift
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3 sets
12 reps

Exercise 7

Leg Extension
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1 sets
30 reps

Exercise 8

Lying Leg Curl
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1 sets
30 reps

Exercise 9

Kneeling Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
3 sets
30 reps

Exercise 10

Reverse Crunch You'll need: No Equipment How to
3 sets
20 reps

Exercise 11

Steady-State Cardio
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1 sets
30-min reps

Day 2 Tuesday: Chest, Triceps, Intensity Sets

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
4 sets
15, 12, 10, 8 reps

Exercise 2

Incline Barbell Bench Press You'll need: Bench, Barbell How to
4 sets
15, 12, 10, 8 reps

Exercise 3

Incline Pushup You'll need: Box How to
4 sets
20 reps

Exercise 4

Step-Up You'll need: Box How to
4 sets
20 per leg reps

Exercise 5

Dumbbell Flye You'll need: Dumbbells, Bench How to
4 sets
15, 15, 10, 10 reps

Exercise 6

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
1 sets
30 reps

Exercise 7

Bodyweight Dip You'll need: Dip Station How to
4 sets
Max reps

Exercise 8

Narrow-Grip Bench Press
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4 sets
30 reps

Exercise 9

Pushdown
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3 sets
15, 12, 10 reps

Exercise 10

Pushdown
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1 sets
30 reps

Day 3 Wednesday: HIIT Cardio

Exercise 1

HIIT Cardio
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1 sets
3-5 reps
60-90 sec durtion.

Day 4 Thursday: Back, Biceps, Abs, Intensity Sets

Exercise 1

Pullup You'll need: Pullup Bar How to
4 sets
To failure reps

Exercise 2

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
4 sets
15, 12, 10, 8 reps

Exercise 3

Barbell Upright Row You'll need: Barbell How to
4 sets
15, 12, 10, 8 reps

Exercise 4

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
4 sets
20 reps

Exercise 5

Step-Up You'll need: Box How to
4 sets
20 per leg reps

Exercise 6

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
1 sets
30 reps

Exercise 7

Standing Dumbbell Curl
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3 sets
15, 12, 10 reps

Exercise 8

Standing EZ-Bar Biceps Curl You'll need: EZ-Bar How to
3 sets
15, 12, 10 reps

Exercise 9

Standing EZ-Bar Biceps Curl You'll need: EZ-Bar How to
1 sets
30 reps

Exercise 10

Bench Knee-In
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3 sets
15 reps

Exercise 11

Twisting Crunch
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3 sets
30 reps

Day 5 Friday: Shoulders, Calves, Forearms, Cardio

Exercise 1

Arnold Press You'll need: Dumbbells How to
4 sets
15, 12, 10, 8 reps

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
4 sets
15 reps

Exercise 3

Smith Machine Overhead Press You'll need: Smith Machine, Bench How to
3 sets
15 reps

Exercise 4

Bent-Over Lateral Raise You'll need: Dumbbells How to
3 sets
15 reps

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
4 sets
20 15, 12, 10 reps

Exercise 6

Smith Machine Overhead Press You'll need: Smith Machine, Bench How to
1 sets
30 reps

Exercise 7

Standing Calf Raise You'll need: Box How to
3 sets
20, 15, 15 reps

Exercise 8

Seated Calf Raise You'll need: Bench How to
3 sets
20, 15, 15 reps

Exercise 9

Barbell Wrist Curl You'll need: Barbell How to
3 sets
15 reps

Exercise 10

Barbell Reverse Wrist Curl You'll need: Barbell How to
3 sets
15 reps

Exercise 11

HIIT Cardio
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1 sets
3-5 reps
60-90 sec duration
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