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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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Man performing a dumbbell chest flye mistakes
Edgar Artiga
Man performing a dumbbell chest flye mistakes
Edgar Artiga

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

Day Body Part Speciality
Monday Legs, abs Steady-state cardio
Tuesday Chest, triceps Intensity sets
Wednesday    
Thursday Back, biceps, abs Intensity sets
Friday Shoulders, calves, forearms Steady-state cardio
Saturday   Rest
Sunday   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.

Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 44

Lying Leg Curl

Equipment
Sets
4
Reps
15
Rest
--
Exercise 4 of 44

Leg Press

Equipment
Sets
3
Reps
15, 12, 10
Rest
--
Exercise 6 of 44

Stiff-legged Deadlift

Equipment
Barbell
Sets
3
Reps
12
Rest
--
Exercise 8 of 44

Lying Leg Curl

Equipment
Sets
1
Reps
30
Rest
--
Exercise 11 of 44

Steady-State Cardio

Equipment
Sets
1
Reps
30-min
Rest
--

Day 2

Tuesday: Chest, Triceps, Intensity Sets

Exercise
Equipment
Sets
Reps
Rest
Exercise 20 of 44

Pushdown

Equipment
Adjustable Cable Machine
Sets
3
Reps
15, 12, 10
Rest
--
How to
Exercise 21 of 44

Pushdown

Equipment
Adjustable Cable Machine
Sets
1
Reps
30
Rest
--
How to

Day 3

Wednesday: HIIT Cardio

Exercise
Equipment
Sets
Reps
Rest

Day 4

Thursday: Back, Biceps, Abs, Intensity Sets

Exercise
Equipment
Sets
Reps
Rest
Exercise 28 of 44

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
1
Reps
30
Rest
--
Exercise 32 of 44

Bench Knee-In

Equipment
Sets
3
Reps
15
Rest
--

Day 5

Friday: Shoulders, Calves, Forearms, Cardio

Exercise
Equipment
Sets
Reps
Rest
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