Rock Climbing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
Rock Climbing Workout Plan

Rock Climbing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Rock Climbing Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
  • Day 1
  • Day 2
  • Day 3
Rock Climbing Back, Biceps, Forearms, & Abs Workout

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Exercise Sets Distance Time Reps Weight Rest
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 01:00
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 5 reps, 01:00 rest
3 5 -- 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Rock climbing requires proper technique but it also requires great physical strength. The goal of this rock climbing workout plan is to help you get stronger and better conditioned. All the exercises are rock climbing specific exercises which will allow you to improve your rock climbing skills. Make sure that you are executing proper form for all of these exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Rock climbing is an increasingly popular past time for many adventurous people. Young and old, alike, find this challenging activity exhilarating and enjoyable. If you want to take your rock climbing skill to an all-time high, then the rock climbing workout contained here can help. Built aroun... more

Rock climbing is an increasingly popular past time for many adventurous people. Young and old, alike, find this challenging activity exhilarating and enjoyable. If you want to take your rock climbing skill to an all-time high, then the rock climbing workout contained here can help.

Built around solid scientific principles, the rock climbing exercises you do in this program will directly increase your strength and stamina by focusing on the muscles that are pertinent to successful climbing.

The Climbing Workout Focus

Rock climbing training focuses on both the muscles used in climbing, as well as the motions those muscles have to make for successful climbs.

The rock climbing strength training developed in this program makes use of a wide variety of moves for pulling at various angles, stability, reaching overhead constantly, and other moves that specifically mimic what takes place while climbing.

Power and Sustainability

Training for rock climbing requires much more than just developing strength, although strength is an important component. The second crucial factor in successful climbing is the ability to use muscles repeatedly without fatigue.

This rock climbing training program will call for a repetition range of 10-12 for most of the climbing exercises. Research has shown that this range, combined with the appropriate resistance, will expedite gaining both power and endurance in the muscles.

The Program at a Glance

The rock climbing workout routine will call for three days of workouts. Each of the rock climbing workouts will focus on a different set of muscles, making sure each group is trained only once per week, with the exception of the abdominal area, which is added to the first and last workouts of the week. This frequency is ideal for building lasting and strong muscles that are functional and not over trained.

The rock climbing gym workout makes use of straight sets. This means you will perform the same move for the prescribed number of sets before moving to the next exercise. One minute rest periods are used to give the body just enough time to recover for another set, but not so much that the body is not challenged to perform subsequent sets. This amount of rest not only helps build lean muscle, but also significantly aids in creating muscular endurance, as previously discussed.

Proper Training Is Vital

When strength training for rock climbing, it is crucial to follow tried and true methods for success. You should always warm-up appropriately before beginning the routines. Perform every movement with strict and proper form. Stretch your muscles regularly to avoid tightness, cramping, and injury. Using these guidelines in combination with proper hydration, nutrition, and rest will result in astounding results and better climbs.

Using specific rock climbing exercise movements will net you the ability to climb stronger, higher, and faster – improving your skill in every facet. Whether you climb in exotic locales, or simply love taking on indoor wall challenges, start the Rock Climbing Workout Plan today to maximize your true potential and make every climb a great climb.

Rock Climbing Shoulders & Legs Workout

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Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Traps / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Rock climbing requires proper technique but it also requires great physical strength. The goal of this rock climbing workout plan is to help you get stronger and better conditioned. All the exercises are rock climbing specific exercises which will allow you to improve your rock climbing skills. Make sure that you are executing proper form for all of these exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Rock climbing is an increasingly popular past time for many adventurous people. Young and old, alike, find this challenging activity exhilarating and enjoyable. If you want to take your rock climbing skill to an all-time high, then the rock climbing workout contained here can help. Built aroun... more

Rock climbing is an increasingly popular past time for many adventurous people. Young and old, alike, find this challenging activity exhilarating and enjoyable. If you want to take your rock climbing skill to an all-time high, then the rock climbing workout contained here can help.

Built around solid scientific principles, the rock climbing exercises you do in this program will directly increase your strength and stamina by focusing on the muscles that are pertinent to successful climbing.

The Climbing Workout Focus

Rock climbing training focuses on both the muscles used in climbing, as well as the motions those muscles have to make for successful climbs.

The rock climbing strength training developed in this program makes use of a wide variety of moves for pulling at various angles, stability, reaching overhead constantly, and other moves that specifically mimic what takes place while climbing.

Power and Sustainability

Training for rock climbing requires much more than just developing strength, although strength is an important component. The second crucial factor in successful climbing is the ability to use muscles repeatedly without fatigue.

This rock climbing training program will call for a repetition range of 10-12 for most of the climbing exercises. Research has shown that this range, combined with the appropriate resistance, will expedite gaining both power and endurance in the muscles.

The Program at a Glance

The rock climbing workout routine will call for three days of workouts. Each of the rock climbing workouts will focus on a different set of muscles, making sure each group is trained only once per week, with the exception of the abdominal area, which is added to the first and last workouts of the week. This frequency is ideal for building lasting and strong muscles that are functional and not over trained.

The rock climbing gym workout makes use of straight sets. This means you will perform the same move for the prescribed number of sets before moving to the next exercise. One minute rest periods are used to give the body just enough time to recover for another set, but not so much that the body is not challenged to perform subsequent sets. This amount of rest not only helps build lean muscle, but also significantly aids in creating muscular endurance, as previously discussed.

Proper Training Is Vital

When strength training for rock climbing, it is crucial to follow tried and true methods for success. You should always warm-up appropriately before beginning the routines. Perform every movement with strict and proper form. Stretch your muscles regularly to avoid tightness, cramping, and injury. Using these guidelines in combination with proper hydration, nutrition, and rest will result in astounding results and better climbs.

Using specific rock climbing exercise movements will net you the ability to climb stronger, higher, and faster – improving your skill in every facet. Whether you climb in exotic locales, or simply love taking on indoor wall challenges, start the Rock Climbing Workout Plan today to maximize your true potential and make every climb a great climb.

Rock Climbing Chest, Triceps, & Abs Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Rock climbing requires proper technique but it also requires great physical strength. The goal of this rock climbing workout plan is to help you get stronger and better conditioned. All the exercises are rock climbing specific exercises which will allow you to improve your rock climbing skills. Make sure that you are executing proper form for all of these exercises.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Rock climbing is an increasingly popular past time for many adventurous people. Young and old, alike, find this challenging activity exhilarating and enjoyable. If you want to take your rock climbing skill to an all-time high, then the rock climbing workout contained here can help. Built aroun... more

Rock climbing is an increasingly popular past time for many adventurous people. Young and old, alike, find this challenging activity exhilarating and enjoyable. If you want to take your rock climbing skill to an all-time high, then the rock climbing workout contained here can help.

Built around solid scientific principles, the rock climbing exercises you do in this program will directly increase your strength and stamina by focusing on the muscles that are pertinent to successful climbing.

The Climbing Workout Focus

Rock climbing training focuses on both the muscles used in climbing, as well as the motions those muscles have to make for successful climbs.

The rock climbing strength training developed in this program makes use of a wide variety of moves for pulling at various angles, stability, reaching overhead constantly, and other moves that specifically mimic what takes place while climbing.

Power and Sustainability

Training for rock climbing requires much more than just developing strength, although strength is an important component. The second crucial factor in successful climbing is the ability to use muscles repeatedly without fatigue.

This rock climbing training program will call for a repetition range of 10-12 for most of the climbing exercises. Research has shown that this range, combined with the appropriate resistance, will expedite gaining both power and endurance in the muscles.

The Program at a Glance

The rock climbing workout routine will call for three days of workouts. Each of the rock climbing workouts will focus on a different set of muscles, making sure each group is trained only once per week, with the exception of the abdominal area, which is added to the first and last workouts of the week. This frequency is ideal for building lasting and strong muscles that are functional and not over trained.

The rock climbing gym workout makes use of straight sets. This means you will perform the same move for the prescribed number of sets before moving to the next exercise. One minute rest periods are used to give the body just enough time to recover for another set, but not so much that the body is not challenged to perform subsequent sets. This amount of rest not only helps build lean muscle, but also significantly aids in creating muscular endurance, as previously discussed.

Proper Training Is Vital

When strength training for rock climbing, it is crucial to follow tried and true methods for success. You should always warm-up appropriately before beginning the routines. Perform every movement with strict and proper form. Stretch your muscles regularly to avoid tightness, cramping, and injury. Using these guidelines in combination with proper hydration, nutrition, and rest will result in astounding results and better climbs.

Using specific rock climbing exercise movements will net you the ability to climb stronger, higher, and faster – improving your skill in every facet. Whether you climb in exotic locales, or simply love taking on indoor wall challenges, start the Rock Climbing Workout Plan today to maximize your true potential and make every climb a great climb.

233 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Cable Machine
  • Chin-Up Bar
  • Roman Chair
  • Dumbbells
  • Decline Bench
Show All

1 Review

  • jaemicheriber
    almost 2 years ago
    #

    This plan helped to gain strength for climbs. I would alternate a gym day and a climbing day. I would say the only thing that can change a little is the ab portion. Maybe one day with reps and then a day with stabilisation. Thanks!

Rock Climbing Workout Plan

233 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Cable Machine
  • Chin-Up Bar
  • Roman Chair
  • Dumbbells
  • Decline Bench
Show All