DAILY GRIND WORKOUT PROGRAM (WEEKS 4-5)
2 WEEKs10 DAYs116 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Be sure to read the program overview of the Daily Grind Workout program in the Training section of the site. It is critical to your understanding of this full-body program that is done five days per week.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 18-20 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 4 | 18-20 |
| Squat V·04 | 4 | 18-20 |
| SUPERSET | ||
| Dumbbell Curl V·12 | 4 | 18-20 |
| Barbell Shoulder Press V·13 | 4 | 18-20 |
| SUPERSET | ||
| Crunch V·07 | 4 | 18-20 |
| Barbell Lying Triceps Extension V·06 | 4 | 18-20 |
| SUPERSET | ||
| Prone Incline Dumbbell Shrug V·17 | 4 | 18-20 |
| Seated Calf Raise V·06 | 4 | 18-20 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 4 | 18-20 |
| Cable Toe Raise V·02 | 3 | 18-20 |
| SUPERSET | ||
| Cable External Rotation V·03 | 3 | 18-20 |
| STAGE CLEAR! TOTAL VOLUME | 46 | 828–920 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Cable Rear Delt Flye V·04 | 4 | 12-15 |
| SUPERSET | ||
| Incline Cable Flye V·02 | 4 | 12-15 |
| Wide-Grip Lat Pulldown V·30 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 12-15 |
| Barbell Hack Squat V·04 | 4 | 12-15 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | To Failure |
| Barbell Shrug V·05 | 4 | 12-15 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 12-15 |
| Behind-Back Cable Curl V·08 | 4 | 12-15 |
| SUPERSET | ||
| Cable Internal Rotation V·02 | 4 | 12-15 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| SUPERSET | ||
| Standing Reverse Wrist Curl V·05 | 4 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 528–660 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 25-30 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 4 | 25-30 |
| Straight-Arm Pulldown V·04 | 4 | 25-30 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 4 | 25-30 |
| Dumbbell Kickback V·05 | 4 | 25-30 |
| SUPERSET | ||
| Dumbbell Concentration Curl V·03 | 4 | 25-30 |
| Leg Press V·02 | 4 | 25-30 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 4 | 25-30 |
| Barbell Wrist Curl V·01 | 4 | 25-30 |
| SUPERSET | ||
| Reverse Crunch V·01 | 4 | To Failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | 900–1080 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 8-10 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 8-10 |
| Deadlift V·03 | 4 | 8-10 |
| SUPERSET | ||
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 8-10 |
| Close-Grip Lat Pulldown V·29 | 4 | 8-10 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 4 | 8-10 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 8-10 |
| SUPERSET | ||
| Smith Machine Seated Calf Raise V·04 | 4 | 8-10 |
| Y-Raise V·03 | 4 | 8-10 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 4 | 8-10 |
| Cable Oblique Pushdown V·02 | 3 | 8-10 |
| SUPERSET | ||
| Cable Toe Raise V·02 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 46 | 368–460 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dips V·02 | 4 | 3-6 |
| SUPERSET | ||
| Straight-Arm Dip V·02 | 4 | 3-6 |
| One-Arm Smith Machine Row V·27 | 4 | 3-6 |
| SUPERSET | ||
| Smith Machine Standing Calf Raise V·06 | 4 | 3-6 |
| Smith Machine Upright Row V·17 | 4 | 3-6 |
| SUPERSET | ||
| Smith Machine Hip Thrust V·01 | 4 | 3-6 |
| High Cable Curl V·14 | 4 | 3-6 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 4 | 3-6 |
| Close-Grip Bench Press V·15 | 4 | 3-6 |
| SUPERSET | ||
| Barbell Step-Up V·06 | 4 | 3-6 |
| Barbell Behind-Back Wrist Curl V·02 | 4 | 3-6 |
| SUPERSET | ||
| Back Extension V·01 | 4 | 3-6 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 144–288 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 12-15 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 4 | 12-15 |
| Squat V·04 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Curl V·12 | 4 | 12-15 |
| Barbell Shoulder Press V·13 | 4 | 12-15 |
| SUPERSET | ||
| Crunch V·07 | 4 | 12-15 |
| Barbell Lying Triceps Extension V·06 | 4 | 12-15 |
| SUPERSET | ||
| Prone Incline Dumbbell Shrug V·17 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 12-15 |
| SUPERSET | ||
| Dumbbell Wrist Curl V·03 | 4 | 12-15 |
| Cable Toe Raise V·02 | 3 | 12-15 |
| SUPERSET | ||
| Cable External Rotation V·03 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 46 | 552–690 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Cable Rear Delt Flye V·04 | 4 | 3-6 |
| SUPERSET | ||
| Incline Cable Flye V·02 | 4 | 3-6 |
| Wide-Grip Lat Pulldown V·30 | 4 | 3-6 |
| SUPERSET | ||
| Dumbbell Overhead Triceps Extension V·06 | 4 | 3-6 |
| Barbell Hack Squat V·04 | 4 | 3-6 |
| SUPERSET | ||
| Barbell Roll Out V·01 | 4 | To Failure |
| Barbell Shrug V·05 | 4 | 3-6 |
| SUPERSET | ||
| Straight-Arm Pushdown V·03 | 4 | 3-6 |
| Behind-Back Cable Curl V·08 | 4 | 3-6 |
| SUPERSET | ||
| Cable Internal Rotation V·02 | 4 | 3-6 |
| Standing Calf Raise V·08 | 4 | 3-6 |
| SUPERSET | ||
| Standing Reverse Wrist Curl V·05 | 4 | 3-6 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 132–264 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Incline Dumbbell Press V·18 | 4 | 8-10 |
| SUPERSET | ||
| Dumbbell Shrug V·10 | 4 | 8-10 |
| Straight-Arm Pulldown V·04 | 4 | 8-10 |
| SUPERSET | ||
| Dumbbell Lateral Raise V·45 | 4 | 8-10 |
| Dumbbell Kickback V·05 | 4 | 8-10 |
| SUPERSET | ||
| Dumbbell Concentration Curl V·03 | 4 | 8-10 |
| Leg Press V·02 | 4 | 8-10 |
| SUPERSET | ||
| Leg Press Calf Raise V·04 | 4 | 8-10 |
| Barbell Wrist Curl V·01 | 4 | 8-10 |
| SUPERSET | ||
| Reverse Crunch V·01 | 4 | To Failure |
| STAGE CLEAR! TOTAL VOLUME | 40 | 288–360 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 4 | 25-30 |
| SUPERSET | ||
| Seated Barbell Curl V·21 | 4 | 25-30 |
| Deadlift V·03 | 4 | 25-30 |
| SUPERSET | ||
| Standing Dumbbell Shoulder Press Alternating Arms V·29 | 4 | 25-30 |
| Close-Grip Lat Pulldown V·29 | 4 | 25-30 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 4 | 25-30 |
| Smith Machine Behind-Back Shrug V·05 | 4 | 25-30 |
| SUPERSET | ||
| Smith Machine Seated Calf Raise V·04 | 4 | 25-30 |
| Y-Raise V·03 | 4 | 25-30 |
| SUPERSET | ||
| Dumbbell Reverse Wrist Curl V·03 | 4 | 25-30 |
| Cable Oblique Pushdown V·02 | 3 | 25-30 |
| SUPERSET | ||
| Cable Toe Raise V·02 | 3 | 25-30 |
| STAGE CLEAR! TOTAL VOLUME | 46 | 1150–1380 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dips V·02 | 4 | 18-20 |
| SUPERSET | ||
| Straight-Arm Dip V·02 | 4 | 18-20 |
| One-Arm Smith Machine Row V·27 | 4 | 18-20 |
| SUPERSET | ||
| Smith Machine Standing Calf Raise V·06 | 4 | 18-20 |
| Smith Machine Upright Row V·17 | 4 | 18-20 |
| SUPERSET | ||
| Smith Machine Hip Thrust V·01 | 4 | 18-20 |
| High Cable Curl V·14 | 4 | 18-20 |
| SUPERSET | ||
| High-Pulley Cable Crossover V·02 | 4 | 18-20 |
| Close-Grip Bench Press V·15 | 4 | 18-20 |
| SUPERSET | ||
| Barbell Step-Up V·06 | 4 | 18-20 |
| Barbell Behind-Back Wrist Curl V·02 | 4 | 18-20 |
| SUPERSET | ||
| Back Extension V·01 | 4 | 18-20 |
| STAGE CLEAR! TOTAL VOLUME | 48 | 864–960 REPS |