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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.

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  • 5 days

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Rock Hard Training Plan Month 2: Muscle and Mass

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Rock Hard Training Plan Month 2: Muscle and Mass

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: 10×10 sets.

10×10 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

Day Body Part Specialty
Monday Legs, Abs Intensity sets, steady-state cardio
Tuesday Chest 10×10, intensity sets, HIIT cardio
Wednesday Back, Abs 10×10, intensity sets, steady-state
Thursday Arms 10×10, intensity sets, HIIT cardio
Friday Shoulders, Calves, Abs 10×10, intensity sets, HIIT cardio
Saturday Rest
Sunday Rest

 

GO BACK TO THE ROCK HARD CHALLENGE.

Routine

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Day 1

Legs, Abs, Intensity Sets, Steady-State Cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 45

Lying Leg Curl

Equipment
Sets
4
Reps
20
Rest
1 min
Exercise 3 of 45

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
20, 15, 12, 10
Rest
90 sec
Exercise 4 of 45

Walking Dumbbell Lunge

Equipment
Dumbbells
Sets
4
Reps
20 per leg
Rest
--
Intensity set
Exercise 5 of 45

Jump Rope

Equipment
Jump Rope
Sets
4
Reps
60-90 sec
Rest
--
Exercise 7 of 45

Lying Leg Curl

Equipment
Sets
1
Reps
40
Rest
--
Burnout
Exercise 8 of 45

Kneeling Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
20
Rest
--
Exercise 9 of 45

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
20
Rest
--
Exercise 10 of 45

Steady-State Cardio

Equipment
Sets
--
Reps
30 min
Rest
--

Day 2

Chest, Intensity Sets, HIIT Cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 45

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
20, 15, 12, 10
Rest
90 sec
Equipment
Barbell, Bench
Sets
10
Reps
10
Rest
30-40 sec
10X10 set
Exercise 13 of 45

Bodyweight Dip

Equipment
Dip Station
Sets
4
Reps
Max
Rest
1 min
Exercise 14 of 45

General Pushup

Equipment
No Equipment
Sets
4
Reps
20
Rest
Intensity set
Exercise 15 of 45

Jump Rope

Equipment
Jump Rope
Sets
4
Reps
60-90
Rest
--
Intensity set
Exercise 16 of 45

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
20, 15, 12, 10
Rest
1 min
Exercise 17 of 45

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
1
Reps
40
Rest
--
Burnout
Exercise 18 of 45

HIIT Cardio

Equipment
Sets
--
Reps
--
Rest
--
How to
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
Equipment
Sets
Reps
Rest
Exercise 19 of 45

General Pullup

Equipment
Pullup Bar
Sets
4
Reps
Max
Rest
1 min
Exercise 20 of 45

Smith Machine Bent-Over Row

Equipment
Sets
10
Reps
10
Rest
30-40 sec
10x10 set
Exercise 21 of 45

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
20, 15, 12, 10
Rest
1 min
Exercise 22 of 45

Machine Pulldown

Equipment
Sets
4
Reps
20
Rest
--
Intensity set
Exercise 23 of 45

Jump Rope

Equipment
Jump Rope
Sets
4
Reps
60-90 sec
Rest
--
Intensity set
Exercise 25 of 45

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
15
Rest
30-60 sec
Exercise 26 of 45

Floor Cross Body Crunch

Equipment
Sets
3
Reps
20
Rest
30-60 sec
Exercise 27 of 45

Steady-State Cardio

Equipment
Sets
--
Reps
30 min
Rest
--

Day 4

Triceps, Biceps, Intensity Sets, HIIT Cardio

Exercise
Equipment
Sets
Reps
Rest
Exercise 28 of 45

Pushdown

Equipment
Adjustable Cable Machine
Sets
3
Reps
20, 15, 12
Rest
1 min
How to
Equipment
Barbell, Bench
Sets
10
Reps
10
Rest
30-40 sec
10x10 set
Exercise 30 of 45

Pushdown

Equipment
Adjustable Cable Machine
Sets
1
Reps
40
Rest
--
How to
Burnout
Equipment
Bench, Dumbbells
Sets
3
Reps
20, 15, 12
Rest
1 min
Exercise 33 of 45

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
60-90 sec
Rest
--
Intensity set
Equipment
Dumbbells
Sets
1
Reps
40
Rest
--
Burnout
Exercise 35 of 45

HIIT Cardio

Equipment
Sets
--
Reps
--
Rest
--
How to
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
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
4
Reps
20, 15, 12, 10
Rest
1 min
Exercise 38 of 45

Jump Rope

Equipment
Jump Rope
Sets
4
Reps
60-90 sec
Rest
--
Intensity set
Exercise 43 of 45

Standing Calf Raise

Equipment
Box
Sets
3
Reps
20
Rest
1 min
Exercise 44 of 45

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
20
Rest
1 min
Exercise 45 of 45

Hanging Leg Raise

Equipment
Pullup Bar
Sets
3
Reps
20
Rest
30-60 sec
Exercise 46 of 45

Crunch

Equipment
No Equipment
Sets
3
Reps
20
Rest
30-60 sec
Exercise 47 of 45

HIIT Cardio

Equipment
Sets
--
Reps
--
Rest
--
How to
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.
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