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2017 Rock Hard Challenge: Part 1

Get back to the basics to build a bigger, leaner and stronger physique with this 8-week program.

RHC2017 Part 1 Workout

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Start this plan
  • Goal

    Build Lean Muscle, Increase Strength

  • Skill level

    Intermediate

  • Duration

    8 weeks

  • Days per week

    3

  • Type

    Muscle Endurance, Strength Training

  • Goal

    Build Lean Muscle, Increase Strength

  • Skill level

    Intermediate

  • Duration

    8 weeks

  • Days per week

    3

  • Type

    Muscle Endurance, Strength Training

RHC Directions

Complete each workout once per week, allowing for a day of rest in between workouts. For exercises with one set, aim to complete them as fast as possible and continue until you reach the prescribed number of reps. Try to decrease the number of breaks you take each week. 

Dare to Pair

Performing exercises in a circuit— which you’ll run into more during Part II—is no excuse to lower the weight, says CJ Murphy. “The biggest mistake I notice is that people often don’t use enough weight,” he says. “If you want to get jacked, challenge yourself by working with a weight that’s as close to what you use during your straight sets as possible.” Pyramid up in weight to find a load that’s challenging but allows you to complete all the reps. 

Rooting

For the three main lifts, you must learn how to root your body to the ground to create a stable and safe base to lift. To do this, start with your feet in whatever position each lift requires. Then rotate your knees outward until they are slightly over your toes. Actively try to bring your heels together, as if you’re trying to burst through the side of your shoes, and squeeze your glutes as hard as you can. 

Return to the 2017 Rock Hard Challenge>>

The Plan

  • Goal

    Build Lean Muscle, Increase Strength

  • Skill level

    Intermediate

  • Duration

    8 weeks

  • Days per week

    3

  • Type

    Muscle Endurance, Strength Training

Part 1

Weeks 1-4 of the 8-week program

Week 1
  • Day 1

    Full Body

    --

    5

    Yes

    Full Body

  • Day 2

    Rest

  • Day 3

    Full Body

    --

    5

    Yes

    Full Body

  • Day 4

    Rest

  • Day 5

    Full Body

    --

    6

    Yes

    Full Body

  • Day 6

    Rest

  • Day 7

    Rest

Week 2
  • Day 1

    Full Body

    --

    5

    Yes

    Full Body

  • Day 2

    Rest

  • Day 3

    Full Body

    --

    5

    Yes

    Full Body

  • Day 4

    Rest

  • Day 5

    Full Body

    --

    6

    Yes

    Full Body

  • Day 6

    Rest

  • Day 7

    Rest

Week 3
  • Day 1

    Full Body

    --

    5

    Yes

    Full Body

  • Day 2

    Rest

  • Day 3

    Full Body

    --

    5

    Yes

    Full Body

  • Day 4

    Rest

  • Day 5

    Full Body

    --

    6

    Yes

    Full Body

  • Day 6

    Rest

  • Day 7

    Rest

Week 4 Deload: Perform all main lifts at 70% intensity
  • Day 1

    Full Body

    --

    5

    Yes

    Full Body

  • Day 2

    Rest

  • Day 3

    Full Body

    --

    5

    Yes

    Full Body

  • Day 4

    Rest

  • Day 5

    Full Body

    --

    5

    Yes

    Full Body

  • Day 6

    Rest

  • Day 7

    Rest