Workout Routines

Rock Hard Training Plan Month 2: Muscle and Mass

Take your physique and fitness to the next level with the second installment of our high-intensity workout program.

by

Welcome to the second month of our Rock Hard training program. If you've completed part 1 of the Rock Hard Challenge workout, this program is the blueprint for you next few weeks of training.

We’ve shifted things around a bit from month 1. Now, instead of a four-day weight-training split, you’ll follow a five-day split. We’ve also increased the intensity of each session while simultaneously cutting back on the total number of sets you'll complete. This is called training economy. In addition, we’ve introduced one of our favorite intensity techniques: 10x10 sets.

10x10 SETS

What it is: A massive set performed for time, designed to pump your target muscle group for that day while accelerating your heart rate and metabolism.

What you’ll do: Using a watch, clock, or phone, you’ll time this set so you perform 10 sets of 10 reps in less than 10 minutes. To begin, start your timer and perform your first set, which should take about 20–30 seconds. Then rest until 1 minute has elapsed. This means resting not for an additional 60 seconds, but for the time remaining in that minute (which should be about 40 seconds). As soon as your timer reaches 1 minute, start your second set. Continue this until you’ve completed 10 sets within 10 minutes. As the sets progress, you may find that your rep pace slows as you begin to struggle with fatigue. Try to choose a weight that allows you to complete the 10 sets in the allotted time. If you find yourself struggling with the weight, switch to a lighter weight and keep to your time schedule rather than slowing your pace.

Benefits: This technique pumps and helps exhaust your target muscle quickly. It also encourages your body to rev up its metabolic rate, supplying energy from body fat stores to serve training and recovery.

Your goal during this phase is to get in the gym five days per week and complete the weight-training part of the workout in about an hour. Shorter, more intense training sessions help jack up your metabolic rate and encourage fat burning. You’ll perform cardio at the end of each workout. Three days a week, you’ll do high-intensity interval training (HIIT) to blitz body fat. Then, on the week’s other two training days, you’ll perform steady-state cardio to burn calories and support body-fat reduction.

Here are some of the other adjustments we've made to Part 2 of your Rock Hard workouts:

BURNOUT SETS:

We’ve added 10 more reps to burnout sets. Now you’ll perform 40 reps in each of these sets. You can use the same weight you used last month if you can perform 40 sets without struggling. Lower the weight if you find yourself reaching failure. Remember, the purpose of the burnout set is to stretch and contract your target muscles to induce a huge pump.

REP SCHEMES:

We’ve upped these from Part 1: This month you’ll often begin with about 20 reps per set and finish with 10. Even if you prefer to lift heavier weights for fewer reps, you’ll meet your Rock Hard Challenge goals more effectively with this strategy

INTENSITY SETS:

We’ve substituted 60–90 seconds of jump rope for stepups. This is yet another shift from anaerobic to aerobic training. Jumping rope accelerates your heart rate to a greater degree (when performed at an intense rate), but requires less anaerobic work.

TRAINING SPLIT

DayBody PartSpecialtyMondayLegs, AbsIntensity sets, steady-state cardioTuesdayChest10x10, intensity sets, HIIT cardioWednesdayBack, Abs10x10, intensity sets, steady-stateThursdayArms10x10, intensity sets, HIIT cardioFridayShoulders, Calves, Abs10x10, intensity sets, HIIT cardioSaturday—RestSunday—Rest

 

GO BACK TO THE ROCK HARD CHALLENGE.

Advertisement

Day 1 Legs, Abs, Intensity Sets, Steady-State Cardio

Exercise 1

Leg Extension
exercise image placeholder
4 sets
20 reps
-- rest

Exercise 2

Lying Leg Curl
exercise image placeholder
4 sets
20 reps
1 min rest

Exercise 3

Back Squat You'll need: Barbell, Squat Rack How to
4 sets
20, 15, 12, 10 reps
90 sec rest

Exercise 4

Walking Dumbbell Lunge You'll need: Dumbbells How to
4 sets
20 per leg reps
-- rest
Intensity set

Exercise 5

Jump Rope You'll need: Jump Rope How to
4 sets
60-90 sec reps
-- rest

Exercise 6

Leg Extension
exercise image placeholder
1 sets
40 reps
-- rest
Burnout

Exercise 7

Lying Leg Curl
exercise image placeholder
1 sets
40 reps
-- rest
Burnout

Exercise 8

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

Exercise 9

Hanging Leg Raise You'll need: Pullup Bar How to
3 sets
20 reps
-- rest

Exercise 10

Steady-State Cardio
exercise image placeholder
-- sets
30 min reps
-- rest

Day 2 Chest, Intensity Sets, HIIT Cardio

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
4 sets
20, 15, 12, 10 reps
90 sec rest

Exercise 2

Incline Barbell Bench Press You'll need: Bench, Barbell How to
10 sets
10 reps
30-40 sec rest
10X10 set

Exercise 3

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

Exercise 4

General Pushup You'll need: No Equipment How to
4 sets
20 reps
Intensity set rest

Exercise 5

Jump Rope You'll need: Jump Rope How to
4 sets
60-90 reps
-- rest
Intensity set

Exercise 6

Dumbbell Flye You'll need: Dumbbells, Bench How to
4 sets
20, 15, 12, 10 reps
1 min rest

Exercise 7

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

Exercise 8

HIIT Cardio
exercise image placeholder
-- sets
-- reps
-- rest
5 intervals on the cardio equipment of your choice, consisting of 90 seconds of intense work alternated with 2 minutes of rest. Warm up for 2 minutes before, and cool down for 2 minutes after.

Day 3 Back, Abs, Intensity Sets, Steady-State Cardio

Exercise 1

Pullup You'll need: Pullup Bar How to
4 sets
Max reps
1 min rest

Exercise 2

Smith Machine Bent-Over Row
exercise image placeholder
10 sets
10 reps
30-40 sec rest
10x10 set

Exercise 3

Seated Row
exercise image placeholder
4 sets
20, 15, 12, 10 reps
1 min rest

Exercise 4

Machine Pulldown
exercise image placeholder
4 sets
20 reps
-- rest
Intensity set

Exercise 5

Jump Rope You'll need: Jump Rope How to
4 sets
60-90 sec reps
-- rest
Intensity set

Exercise 6

Seated Row
exercise image placeholder
1 sets
40 reps
-- rest
Burnout set

Exercise 7

Hanging Leg Raise You'll need: Pullup Bar How to
3 sets
15 reps
30-60 sec rest

Exercise 8

Floor Cross Body Crunch
exercise image placeholder
3 sets
20 reps
30-60 sec rest

Exercise 9

Steady-State Cardio
exercise image placeholder
-- sets
30 min reps
-- rest

Day 4 Triceps, Biceps, Intensity Sets, HIIT Cardio

Exercise 1

Pushdown
exercise image placeholder
3 sets
20, 15, 12 reps
1 min rest

Exercise 2

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
10 sets
10 reps
30-40 sec rest
10x10 set

Exercise 3

Pushdown
exercise image placeholder
1 sets
40 reps
-- rest
Burnout

Exercise 4

Seated Dumbbell Biceps Curl You'll need: Dumbbells, Bench How to
3 sets
20, 15, 12 reps
1 min rest

Exercise 5

Standing Cable Curl
exercise image placeholder
4 sets
20 reps
-- rest
Intensity set

Exercise 6

Jump Rope You'll need: Jump Rope How to
-- sets
60-90 sec reps
-- rest
Intensity set

Exercise 7

Standing Dumbbell Curl
exercise image placeholder
1 sets
40 reps
-- rest
Burnout

Exercise 8

HIIT Cardio
exercise image placeholder
-- sets
-- reps
-- rest
5 intervals on the cardio equipment of your choice, consisting of 90 seconds of intense work alternated with 2 minutes of rest. Warm up for 2 minutes before, and cool down for 2 minutes after.

Day 5 Shoulders, Calves, Abs, Intensity Sets, HIIT Cardio

Exercise 1

Seated Dumbbell Shoulder Press You'll need: Dumbbells, Bench How to
4 sets
20, 15, 12, 10 reps
1 min rest

Exercise 2

Cable Lateral Raise
exercise image placeholder
4 sets
20 reps
-- rest
Intensity set

Exercise 3

Jump Rope You'll need: Jump Rope How to
4 sets
60-90 sec reps
-- rest
Intensity set

Exercise 4

Cable Rear Delt Flye
exercise image placeholder
4 sets
15 reps
1 min rest

Exercise 5

Machine Shoulder Press
exercise image placeholder
10 sets
10 reps
30-40 sec rest
10x10 set

Exercise 6

Smith Machine Shrug
exercise image placeholder
4 sets
20, 15, 12, 10 reps
1 min rest

Exercise 7

Seated Dumbbell Shoulder Press You'll need: Dumbbells, Bench How to
1 sets
40 reps
-- rest
Burnout

Exercise 8

Standing Calf Raise You'll need: Box How to
3 sets
20 reps
1 min rest

Exercise 9

Seated Calf Raise You'll need: Bench How to
3 sets
20 reps
1 min rest

Exercise 10

Hanging Leg Raise You'll need: Pullup Bar How to
3 sets
20 reps
30-60 sec rest

Exercise 11

Crunch You'll need: No Equipment How to
3 sets
20 reps
30-60 sec rest

Exercise 12

HIIT Cardio
exercise image placeholder
-- sets
-- reps
-- rest
5 intervals on the cardio equipment of your choice, consisting of 90 seconds of intense work alternated with 2 minutes of rest. Warm up for 2 minutes before, and cool down for 2 minutes after.
Comments