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2019 Rock Hard Challenge
Cutting
Intermediate
Machine strength
Plan Details
The 2019 Rock Hard Challenge routine by sully3169 is a 36 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Dynamic warm-up
Est. 39 min
15 exercises
Rowing
1 Set
Prisoner Squat
1 Set x 20 Reps
Push-Up
1 Set x 30 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Push-Up
1 Set x 20 Reps
Bodyweight Side Lunge
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Crunch
1 Set x 10 Reps
Jackknife Sit-Up
1 Set x 10 Reps
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 10 Reps
Shoulder T Complex
1 Set x 10 Reps
Reverse Shoulder T Complex
1 Set x 10 Reps
Plyo Push-Up
1 Set x 10 Reps
Day 1
Workout 1
Est. 73 min
10 exercises
Dumbbell Front Squat
3 Sets x 8 Reps
Shoulder Iso-Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Jackknife
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Landmine Floor Press
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Plank with a Twist
3 Sets x 15 Reps
Push-Up
5 Sets x 20 Reps
Barbell Curl
5 Sets x 10 Reps
Day 2
Workout 2
Est. 59 min
10 exercises
Barbell Hang Clean
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Deadlift to High Pull
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell clean and press
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 15 Reps
Weighted Three Bench Dip
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Rolling Tricep Exstension (RTE)
5 Sets x 10 Reps
Day 3
Workout 3
Est. 42 min
1 exercise
Elliptical Training
1 Set
Day 4
Workout 4
Est. 68 min
11 exercises
Trap Bar Deadlift
3 Sets x 6 Reps
Dumbbell Floor Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Med Ball Decline Crunch Throw
3 Sets x 10 Reps
Dumbbell See Saw Press
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Ab Pullovers (TG)
3 Sets x 10 Reps
Push-Up
5 Sets x 25 Reps
Barbell Curl
5 Sets x 12 Reps
Day 5
Workout 5
Est. 78 min
11 exercises
Dumbbell Snatch
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Single Arm Overhead Band/Cable Exstension
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Landmine single leg deadlift
3 Sets x 10 Reps
Weighted Three Bench Dip
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
EZ Bar French Press
5 Sets x 10 Reps
Day 6
Workout 6
Est. 42 min
1 exercise
Elliptical Training
1 Set
Day 7
Rest day
Est. 0 min
0 exercises
This day is empty
Day 8
Workout 1
Est. 59 min
10 exercises
Landmine goblet/front squat
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Jackknife
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Landmine Floor Press
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Pushup Pike alternating toe touch
3 Sets x 10 Reps
Push-Up
5 Sets x 20 Reps
21's
5 Sets x 10 Reps
Day 9
Workout 2
Est. 63 min
10 exercises
Barbell Hang Clean
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Stiff leg Deadlift to Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell clean to Rear Lunge
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable wide grip row
3 Sets x 10 Reps
Weighted Three Bench Dip
3 Sets x 12 Reps
Machine Assisted Chin-Up
5 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 10 Reps
Day 10
Workout 3
Est. 42 min
1 exercise
Elliptical Training
1 Set
Day 11
Workout 4
Est. 71 min
11 exercises
Trap Bar Deadlift
3 Sets x 6 Reps
Dumbbell Uppercut
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Otis Up
3 Sets x 20 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell single leg squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Plank
3 Sets
Push-Up
5 Sets x 25 Reps
Barbell Curl
5 Sets x 12 Reps
Day 12
Workout 5
Est. 70 min
11 exercises
Dumbbell Snatch
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Single Arm Overhead Band/Cable Exstension
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Single leg and Arm Deadlift
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 10 Reps
Machine Assisted Chin-Up
5 Sets x 10 Reps
EZ Bar French Press
5 Sets x 10 Reps
Day 13
Workout 6
Est. 42 min
1 exercise
Elliptical Training
1 Set
Day 14
Rest day
Est. 0 min
0 exercises
This day is empty
Day 15
Workout 1
Est. 70 min
10 exercises
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Jackknife
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Plank with a Twist
3 Sets x 15 Reps
Push-Up
5 Sets x 20 Reps
Barbell Curl
5 Sets x 10 Reps
Day 16
Workout 2
Est. 64 min
10 exercises
Barbell Hang Clean
1 Set x 6 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Stiff leg Deadlift to Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell clean to Rear Lunge
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Weighted Three Bench Dip
3 Sets x 10 Reps
Machine Assisted Chin-Up
5 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 10 Reps
Day 17
Workout 3
Est. 42 min
1 exercise
Elliptical Training
1 Set
Day 18
Workout 4
Est. 71 min
11 exercises
Trap Bar Deadlift
3 Sets x 6 Reps
Dumbbell Uppercut
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Otis Up
3 Sets x 20 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell single leg squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Plank
3 Sets
Push-Up
5 Sets x 25 Reps
Barbell Curl
5 Sets x 12 Reps
Day 19
Workout 5
Est. 70 min
11 exercises
Dumbbell Snatch
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Single Arm Overhead Band/Cable Exstension
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Single leg and Arm Deadlift
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 10 Reps
Machine Assisted Chin-Up
5 Sets x 10 Reps
EZ Bar French Press
5 Sets x 10 Reps
Day 20
Workout 6
Est. 42 min
1 exercise
Elliptical Training
1 Set
Day 21
Rest day
Est. 0 min
0 exercises
This day is empty
Day 22
Workout 1
Est. 70 min
10 exercises
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weighted Jackknife
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Plank with a Twist
3 Sets x 15 Reps
Push-Up
5 Sets x 20 Reps
Barbell Curl
5 Sets x 10 Reps
Day 23
Workout 2
Est. 64 min
10 exercises
Barbell Hang Clean
1 Set x 6 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Stiff leg Deadlift to Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell clean to Rear Lunge
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Weighted Three Bench Dip
3 Sets x 10 Reps
Machine Assisted Chin-Up
5 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
5 Sets x 10 Reps
Day 24
Workout 3
Est. 42 min
1 exercise
Elliptical Training
1 Set
Day 25
Workout 4
Est. 71 min
11 exercises
Trap Bar Deadlift
3 Sets x 6 Reps
Dumbbell Uppercut
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Otis Up
3 Sets x 20 Reps
Barbell Push Press
3 Sets x 5 Reps
Dumbbell single leg squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Plank
3 Sets
Push-Up
5 Sets x 25 Reps
Barbell Curl
5 Sets x 12 Reps
Day 26
Workout 5
Est. 70 min
11 exercises
Dumbbell Snatch
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 15 Reps
Single Arm Overhead Band/Cable Exstension
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Single leg and Arm Deadlift
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 10 Reps
Machine Assisted Chin-Up
5 Sets x 10 Reps
EZ Bar French Press
5 Sets x 10 Reps
Day 27
Workout 6
Est. 42 min
1 exercise
Elliptical Training
1 Set
Day 28
Rest day
Est. 0 min
0 exercises
This day is empty
Day 29
Workout 1 cycle 2
Est. 104 min
13 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Plank
2 Sets
Twisting Dip
2 Sets x 20 Reps
Weight Plate Curl to Press
2 Sets x 10 Reps
Dumbbell Step-Up
1 Set x 20 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Elliptical Training
1 Set
Day 30
Workout 2 Cycle 2
Est. 104 min
12 exercises
Band assisted Pull-up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Stability Ball Weighted Hyperextension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Three Bench Dip
3 Sets x 25 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cobra crunch
3 Sets x 12 Reps
Seated Med Ball Twist
3 Sets x 50 Reps
Elliptical Training
1 Set
Day 31
Workout 3 Cycle 2
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 32
Workout 4 Cycle 2
Est. 109 min
10 exercises
Barbell Squat
4 Sets x 6 Reps
Clap Push-Up
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Single Arm Overhead Lunge
3 Sets x 20 Reps
Side Plank
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
21's
2 Sets x 21 Reps
Elliptical Training
1 Set
Day 33
Workout 5 Cycle 2
Est. 118 min
13 exercises
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Three Bench Dip
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Front to Lateral Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 60 Reps
Elliptical Training
1 Set
Day 34
Workout 6 Cycle 2
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 35
Rest Day
Est. 0 min
0 exercises
This day is empty
