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INTERMEDIATE / MUSCLE ENDURANCE , PLYOMETRIC , STRENGTH TRAINING

ROCK HARD CHALLENGE: PART 1
4 Weeks
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 BEGINNER / MUSCLE ENDURANCE , STRENGTH TRAINING
THE 2019 STARTER'S GUIDE TRAINING ROUTINE

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WORKOUT ROUTINES

THE SIMPLE, EFFECTIVE TRAINING PLAN FOR PUTTING ON MASS

This six-week training program takes the complication out of mass gain.

Ken Redding / Getty

duration exercises

6 weeks 52 equipment

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We’ve all known people who make things more complicated than they need to be. At work, there’s
the boss who requires meeting after mind-numbing meeting and procedures that rival a NASA
rocket-launch sequence. (Come on, how many steps does it really take to order new staplers?)
For you, Office Space seemed more like a documentary than a comedy. At home, deciding what's
for dinner can become a guessing game if your significant other is either too picky or not picky
enough. But the gym is supposed to be a safe haven from the lunacy of your daily life. There’s no
good reason to make it harder than necessary with a difficult-to-follow, overwrought training
program when a straightforward approach will get you exactly where you want to go—and faster.
This six-week plan cuts through all the noise. At its heart, it’s plain yet powerful. Splitting the body
over four training days, you’ll use a selection of unpretentious and effective exercises, sans
complex techniques and tricks. Lift a heavy weight for the prescribed reps, rest two minutes and
do it again. See? Simple.

FUNDAMENTALS FOCUS
The program breaks down your training as follows: Day 1 is chest and triceps; Day 2 is legs; Day 3
is shoulders, traps and abs; and Day 4 is back and biceps. In Weeks 1, 3 and 5 of this six-week
plan, you’ll do six reps per set with one “pump” set of 25 to finish each exercise, while in Weeks 2,
4 and 6 you’ll do 12 reps to failure on all sets (except for calves and abs).

The 6/25 rep scheme in the odd-numbered weeks is an excellent hybrid designed for strength
and mass development, encouraging muscle breakdown, rebuilding and growth. The low-rep,
high-intensity sets are followed by sets of 25 reps that flush the target muscle with blood, giving
you a serious pump. And that pump isn’t just for show, friends. Working out produces waste
products in the muscle cells—the result of burning glucose and fat to fuel muscular contractions.
That waste buildup draws water inside muscle cells, and as with a balloon, the more water that
the muscle cell can hold, the bigger the pump you’ll experience. The pump essentially stretches
the muscle cell, making the muscle itself momentarily bigger and initiating biochemical pathways
that prompt permanent growth.

The strategy in the even-numbered weeks is to hit the muscle-hypertrophy sweet spot: 12-rep
sets, each to failure. You want to pick a weight with which you can get 12 reps - no more - so err
on the heavy side. Say you get eight reps with a weight and fail - that’s no problem, just
immediately reduce the weight by 20%-30% and finish out your last four reps. Or an attentive
spotter can help you through some forced reps to reach the target.

STRAIGHT TO THE POINT

Although this program is devoid of fancy tricks, that doesn’t mean it’s not potent. You can build
size and strength, and best of all, make the gym your “quiet place” from all the complications of
work, home and family. If you were a contestant on a certain previously mentioned game show,
you might even say, “What is ‘the perfect solution?’”

TRAINING PLAN
In this program, you’ll perform each workout once per week and take three days off each week
(for example, lift on Monday, Tuesday, Thursday and Friday). Use this six-week training plan once,
or repeat it—it’s built for results both in the short term and over the long haul.

SIMPLE MASS-GAIN SPLIT

Day 1: Chest + triceps

Day 2: Legs

Day 3: Shoulders + traps + abs

Day 4: Back + biceps

Weeks 1, 3, 5: 3 sets of 6 reps plus a pump set of 25 reps

Weeks 2, 4, 6: 12 reps to failure on all sets (with the exception of calves and abs)

WEEKS 1, 3, 5
Day 1: Chest + Triceps

3
SETS

EXERCISE 1 6
REPS
INCLINE BARBELL BENCH PRESS
You'll need: Barbell, Bench --
How to REST
Doesn't include 1-2 light warmup sets. In addition, perform 1 pump set of 25 reps.

3
SETS

EXERCISE 2 6
REPS
SMITH MACHINE BENCH PRESS
You'll need: Smith Machine --
How to REST
In addition, perform 1 pump set of 25 reps.

3
SETS

EXERCISE 3 6
REPS
INCLINE DUMBBELL FLYE
You'll need: Bench, Dumbbells --
How to REST
In addition, perform 1 pump set of 25 reps.

3
SETS

EXERCISE 4 6
REPS
WEIGHTED DIP
You'll need: Ankle Weights, Dip Station --
How to REST
In addition, perform 1 pump set of 25 reps.

3
SETS

EXERCISE 5 6
REPS
BODYWEIGHT DIP
You'll need: Dip Station --
How to REST
In addition, perform 1 pump set of 25 reps.
EXERCISE 6
CLOSE-GRIP BARBELL BENCH PRESS
You'll need: Barbell, Bench
How to

Doesn't include 1-2 light warmup sets. In addition, perform 1 pump set of 25 reps. 3
SETS

6
REPS

--
REST

EXERCISE 7
CABLE PRESSDOWN
You'll need: Adjustable Cable Machine, V-Handle Attachment
How to

In addition, perform 1 pump set of 25 reps. 3

SETS

6
REPS

--
REST

EXERCISE 8
BARBELL LYING TRICEPS EXTENSION

In addition, perform 1 pump set of 25 reps. 3

SETS

6
REPS

--
REST

WEEKS 1, 3, 5
Day 2: Legs

EXERCISE 1
BARBELL SQUAT
You'll need: Barbell
Doesn't include 1-2 light warmup sets. In addition, perform 1 pump set of 25 reps. 3
How to
SETS

6
REPS

--
REST
EXERCISE 2
LEG PRESS
How to

In addition, perform 1 pump set of 25 reps. 3

SETS

6
REPS

--
REST

EXERCISE 3 3
SETS

6
REPS

--
REST
In addition, perform 1 pump set of 25 reps.

3
SETS

EXERCISE 4 6
REPS
ROMANIAN DEADLIFT
You'll need: Barbell --
How to REST
In addition, perform 1 pump set of 25 reps.

EXERCISE 5
LYING LEG CURL
How to

In addition, perform 1 pump set of 25 reps. 3

SETS

6
REPS

--
REST

4
SETS

EXERCISE 6 25
REPS
STANDING CALF RAISE
You'll need: Box --
How to REST
Doesn't include 1-2 light warmup sets.

WEEKS 1, 3, 5
Day 3: Shoulders, Trap + Abs
 3
SETS

EXERCISE 1 6
REPS
OVERHEAD BARBELL PRESS
You'll need: Barbell --
How to REST
Doesn't include 1-2 light warmup sets. In addition, perform 1 pump set of 25 reps.

3
SETS

EXERCISE 2 6
REPS
BARBELL UPRIGHT ROW
You'll need: Barbell --
How to REST
In addition, perform 1 pump set of 25 reps.

3
SETS

EXERCISE 3 6
REPS
BENT-OVER LATERAL RAISE
You'll need: Dumbbells --
How to REST
Perform seated. In addition, perform 1 pump set of 25 reps.

3
SETS

EXERCISE 4 6
REPS
BARBELL SHRUG
You'll need: Barbell --
How to REST
Doesn't include 1-2 light warmup sets. In addition, perform 1 pump set of 25 reps.

2
SETS

EXERCISE 5 20
REPS
HANGING KNEE RAISE
You'll need: Pullup Bar --
How to REST
Doesn't include 1-2 light warmup sets.

EXERCISE 6 2
SETS
KNEELING CABLE CRUNCH
You'll need: Adjustable Cable Machine, Rope Attachment 20
REPS
How to
--
REST

WEEKS 1, 3, 5
Day 4: Back + Biceps

3
SETS

EXERCISE 1 6
REPS
BARBELL DEADLIFT
You'll need: Barbell --
How to REST
Doesn't include 1-2 light warmup sets. In addition, perform 1 pump set of 25 reps.
 3
SETS

EXERCISE 2 6
REPS
BARBELL BENT-OVER ROW
You'll need: Barbell --
How to REST
In addition, perform 1 pump set of 25 reps.

EXERCISE 3
T-BAR ROW
You'll need: Barbell, V-Handle Attachment
How to

In addition, perform 1 pump set of 25 reps. 3

SETS

6
REPS

--
REST

EXERCISE 4
LAT PULLDOWN
You'll need: Adjustable Cable Machine, Lat Pulldown Bar
How to

In addition, perform 1 pump set of 25 reps. 3

SETS

6
REPS

--
REST

EXERCISE 5
BARBELL BICEPS CURL
You'll need: Barbell
How to Doesn't include 1-2 light warmup sets. In addition, perform 1 pump set of 25 reps. 3
SETS

6
REPS

--
REST

EXERCISE 6
INCLINE DUMBBELL BICEPS CURL
You'll need: Bench, Dumbbells
How to

In addition, perform 1 pump set of 25 reps. 2

SETS

6
REPS

--
REST
EXERCISE 7
DUMBBELL PREACHER CURL
You'll need: Dumbbells, Preacher Bench
In addition, perform 1 pump set of 25 reps. 3
How to
SETS

6
REPS

--
REST

WEEKS 2, 4, 6
Day 1: Chest + Triceps

4
SETS

EXERCISE 1 12
REPS
BARBELL BENCH PRESS
You'll need: Barbell, Bench --
How to REST
Doesn't include 1-2 light warmup sets.

4
EXERCISE 2 SETS

WARRIOR FIT INCLINE DUMBBELL BENCH PRESS 12

REPS
You'll need: Bench, Dumbbells
How to --
REST

4
EXERCISE 3 SETS

DECLINE DUMBBELL BENCH PRESS 12

REPS
You'll need: Bench, Dumbbells
How to --
REST

4
SETS
EXERCISE 4
PEC DECK FLYE
12
REPS
How to
--
REST
EXERCISE 5
CABLE PRESSDOWN
You'll need: Adjustable Cable Machine, V-Handle Attachment
How to

Doesn't include 1-2 light warmup sets. 3

SETS

12
REPS

--
REST

3
EXERCISE 6 SETS

BENCH DIP 12
REPS
You'll need: Bench
How to --
REST

3
EXERCISE 7 SETS

CABLE KICKBACK 12
REPS
You'll need: Adjustable Cable Machine, D-Handle Attachment
How to --
REST

WEEKS 2, 4, 6
Day 2: Legs

3
SETS

12
REPS

--
EXERCISE 1 REST

Doesn't include 1-2 light warmup sets.

4
SETS
EXERCISE 2
LEG PRESS
12
REPS
How to
--
REST

4
EXERCISE 3 SETS

BARBELL HACK SQUAT 12

REPS
You'll need: Barbell
How to --
REST

4
SETS
EXERCISE 4 12
REPS
GLUTE-HAM RAISE
--
REST

3
SETS
EXERCISE 5
SEATED LEG CURL
12
REPS
How to
--
REST

4
SETS

EXERCISE 6 25
REPS
SEATED CALF RAISE
You'll need: Bench --
How to REST
Doesn't include 1-2 light warmup sets.

WEEKS 2, 4, 6
Day 3: Shoulders, Traps + Abs

3
SETS

EXERCISE 1 12
REPS
CABLE LATERAL RAISE
You'll need: Adjustable Cable Machine --
How to REST
Doesn't include 1-2 light warmup sets.

EXERCISE 2 4
SETS
ARNOLD PRESS
You'll need: Dumbbells 12
REPS
How to
--
REST

EXERCISE 3 4
SETS
DUMBBELL UPRIGHT ROW
You'll need: Dumbbells 12
REPS
How to
--
REST

EXERCISE 4 4
SETS
REVERSE PEC DECK FLYE
12
REPS

--
REST

3
SETS

EXERCISE 5 12
REPS
INCLINE DUMBBELL SHRUG
You'll need: Bench, Dumbbells --
How to REST
Doesn't include 1-2 light warmup sets.

2
SETS

EXERCISE 6 25
REPS
REVERSE CRUNCH
You'll need: No Equipment --
How to REST
Doesn't include 1-2 light warmup sets.

EXERCISE 7 2
SETS
DOUBLE CRUNCH
You'll need: No Equipment 25
REPS
How to
--
REST

WEEKS 2, 4, 6
Day 4: Back + Biceps

EXERCISE 1
LAT PULLDOWN
You'll need: Adjustable Cable Machine, Lat Pulldown Bar
How to

Doesn't include 1-2 light warmup sets. 3

SETS

12
REPS

--
REST

4
EXERCISE 2 SETS

DUMBBELL ROW 12
REPS
You'll need: Dumbbells
How to --
REST

4
EXERCISE 3 SETS

WIDE-GRIP SEATED CABLE ROW 12

REPS
You'll need: Adjustable Cable Machine, Straight Bar Attachment
How to --
REST

4
EXERCISE 4 SETS

WEIGHTED PULLUP 12
REPS
You'll need: Dip Belt, Pullup Bar, Weight Plates
How to --
REST
EXERCISE 5
SEATED DUMBBELL BICEPS CURL
You'll need: Bench, Dumbbells
How to

Doesn't include 1-2 light warmup sets. 3

SETS

12
REPS

--
REST

3
EXERCISE 6 SETS

INCLINE DUMBBELL BICEPS CURL 12

REPS
You'll need: Bench, Dumbbells
How to --
REST

3
EXERCISE 7 SETS

PREACHER CURL WITH CABLE 12

REPS
You'll need: Adjustable Cable Machine, Preacher Bench, EZ-Bar
How to --
REST

3
SETS

EXERCISE 8
12
HAMMER CURL REPS

--
REST

BY JIMMY PENA, MS, CSCS

TOPICS: FULL BODY INTERMEDIATE WORKOUTS BUILD MUSCLE

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