ROCK HARD TRAINING PLAN MONTH 1: START STRONG
Make your body a fat-burning, muscle-building machine with this high-intensity routine .
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.