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Rock and Stone

by Aaron M.
4 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 25, 2025 04:40

Summary

Embark on an 8-week journey with the Rock and Stone program, designed for those ready to build strength and muscle with a full gym setup. This program features three targeted workouts each week, focusing on key compound movements like the bench press, squats, and deadlifts, ensuring you engage multiple muscle groups effectively. With a blend of barbell and bodyweight exercises, you'll enhance your power and endurance while mastering proper form. Get ready to push your limits and transform your physique!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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