logo
RockSolid
by Chris J.
Program Description
Build muscle while increasing your strength progressively.
Program Overview
Level
Novice, Beginner
Goal
Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
Mar 09, 2024 01:37
Last Edited
May 07, 2024 09:59
down_app
Week 1
1 / 10 Weeks
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
4 Sets
3 Reps
80%
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
4
Barbell Row
3 Sets
8 Reps
70%
5
Hammer Curl
3 Sets
8-12 Reps
@8.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
80%
2
Dip (Bodyweight)
4 Sets
8-10 Reps
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Inverted Row
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Safety Bar Squat
5 Sets
3 Reps
80%
2
Glute-Ham Raise
4 Sets
6-8 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
6 Sets
3-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Dumbbell Row
3 Sets
8-12 Reps
@9
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps