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The 2018 Rock Hard Challenge: Part 1

Grind through the first four weeks of our two-part Rock Hard Challenge and you’ll be halfway to owning your best physique ever.

2018 Rock Hard Challenge: Workout, Part 1
Edgar Artiga / M+F Magazine

Ready to get fit?

Start this plan
  • Goal

    Burn Fat

  • Duration

    4 Weeks

  • Days per week

    5

  • Type

    Muscle Endurance, Plyometric, Strength Training

  • Goal

    Burn Fat

  • Duration

    4 Weeks

  • Days per week

    5

  • Type

    Muscle Endurance, Plyometric, Strength Training

This five-day-per-week, volume-heavy plan was designed by Kevin Lilly, a strength and conditioning coach and owner of Heart & Hustle Gym in Los Angeles, and it’s meant to test your resolve and push you to your limits.

The theme: Old school meets new school. You’ll see plenty of the classic muscle-building moves that you’re used to, like leg presses and biceps curls. Nothing fancy there. But to speed up the fat-burning process, Lilly ditched the standard straight-set approach for a series of high-rep circuits.

Also, you’ll end each workout with a varied finisher to jack up your metabolism even more.

As for the rest days, feel free to play some sports or go for a hike, but stay out of the gym. give your body time to recover so you can hit it hard the next day.

  • The following program shows a sample week of training. simply repeat this template for four weeks. Feel free to substitute comparable movements for those listed, as desired.
  • To progress during the program, you have the option to increase the number of rounds per circuit from three up to either four or five by the end of the program. Likewise, if you’re deconditioned and want to ease into the program, start with two rounds of every circuit and progress to three rounds when you feel ready to do so.
  • In all the workouts, exercises that share the same letter designation (A, B, or C) are to be performed together as a circuit. Do one set of each exercise in the order listed without rest. Take a short break after the last exercise if needed, and repeat until all sets are complete. Following the main portion of each workout is a brief yet intense conditioning finisher.
  • Begin each of the five workouts with a warmup consisting of 10 minutes of the cardio activity of your choice at a heart rate of around 130 to 140 beats per minute.

Return to the Rock Hard Challenge>>

The Plan

  • Goal

    Burn Fat

  • Duration

    4 Weeks

  • Days per week

    5

  • Type

    Muscle Endurance, Plyometric, Strength Training

Rock Hard Challenge Workout Part 1
  • Day 1

    Push (A)

    --

    12

    Yes

    Push (A)

    <p>Perform 2-5 rounds of each circuit (designated by the same letter) depending on your fitness level. Do one set of each exercise in the order listed without rest. Take a short break after the last exercise if needed, and repeat until all sets are complete.</p> <p>Perform 5 rounds of the finisher circuit with no rest.</p>

  • Day 2

    Pull (A)

    --

    11

    Yes

    Pull (A)

    <p>Perform 2-5 rounds of each circuit (designated by the same letter) depending on your fitness level. Do one set of each exercise in the order listed without rest. Take a short break after the last exercise if needed, and repeat until all sets are complete.</p> <p>For the finisher, row 2,000 meters in under 8 minutes.</p>

  • Day 3

    Rotation

    9

    9

    Yes

    Rotation

    <p>Perform 2-5 rounds of each circuit (designated by the same letter) depending on your fitness level. Do one set of each exercise in the order listed without rest. Take a short break after the last exercise if needed, and repeat until all sets are complete.</p> <p>For the finisher, perform 10 to 15 rounds of sprint intervals, sprinting for 20 seconds, then resting for 40 seconds.</p>

  • Day 4

    Push (B)

    --

    12

    Yes

    Push (B)

    <p>Perform 2-5 rounds of each circuit (designated by the same letter) depending on your fitness level. Do one set of each exercise in the order listed without rest. Take a short break after the last exercise if needed, and repeat until all sets are complete.</p> <p>Perform 5 rounds of the finisher circuit with no rest.</p>

  • Day 5

    Pull (B)

    --

    9

    Yes

    Pull (B)

    <p>Perform 2-5 rounds of each circuit (designated by the same letter) depending on your fitness level. Do one set of each exercise in the order listed without rest. Take a short break after the last exercise if needed, and repeat until all sets are complete.</p> <p>For the finisher, perform 10 rounds of rowing intervals, rowing hard for 30 seconds, then resting for 30 seconds.</p>

  • Day 6

    Rest

  • Day 7

    Rest