The Rock Hard Challenge (Month 1 Training)

Like the 2001 version of the Rock-Hard Challenge, this core
program is based on a three-day split: pressing movements
on one day, pulling movements on another and leg exercises
on a third day. The big twist this time around is that
we’ve planned the program around a microcycle system,
where your routine changes week to week. Those changes
in training style, total training volume and intensity effectively
stack your gains one on top of the other. You won’t
hit a plateau at any time during the program (as long as you
rest on the planned recovery days), and you’ll be looking
and feeling your best in weeks!
There are no shortcuts when it comes to constructing a
fantastic physique; however, this innovative reorganization
of your training routine challenges your system to respond
quickly with positive adaptations. Take note: Each week
is a one-shot deal — you’ll never get another chance to
revisit the same combination of sets, reps, weight and exer-

cises at any time during the challenge — so make every
repetition count.

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