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Rock and Stone

by Aaron M.
2 athletes joined

Program Description

If you don't rock and stone, you ain't coming home. For linear progression using the GZCL model: All lifts to failure on last set. T1&T2Lower: +10 lbs from previous workout T1&T2Upper: +5 lbs from previous workout T3&Accessories: +lowest weight increment/resistance when last set reps exceed 150% recommended rep range

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2025 07:01
  • Last Edited
    Jun 19, 2025 11:50
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Sled Push
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Deadlift (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Box Jump
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Pistol Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Sled Push
3
1 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Deadlift (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Box Jump
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Pistol Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Pistol Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Sled Push
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Deadlift (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Box Jump
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Pistol Squat
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Sled Push
3
1 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Deadlift (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Deadlift (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Pistol Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Sled Push
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Deadlift (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Box Jump
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Squat (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Incline Bench Press (Dumbbell)
3
15 reps
-
5
Pistol Squat
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
15 reps
-
4
Dip (Weighted)
3
15 reps
-
5
Sled Push
3
1 mins
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
3-5 reps
4-8 reps
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
15 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Pull-Up (Bodyweight)
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
1 Set
3-5 Reps
4-8 Reps
@8.5
@8.5
2
Squat (Barbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
15 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
5
Pistol Squat
3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
1 Set
3-5 Reps
4-8 Reps
@8.5
@8.5
2
Deadlift (Barbell)
3 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Box Jump
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
1 Set
3-5 Reps
4-8 Reps
@8.5
@8.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
15 Reps
-
4
Dip (Weighted)
3 Sets
15 Reps
-
5
Sled Push
3 Sets
1 mins
@8.5