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!

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

Rock and Stone

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Squat (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Pistol Squat

Overhead Press (Barbell)

Deadlift (Barbell)

Bent Over Row (Dumbbell)

Lateral Raise (Dumbbell)

Box Jump

Glute-Ham Raise

Pull-Up (Bodyweight)

Dip (Weighted)

Sled Push

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