The Daily Grind
This split is ideal for lean muscle building, and I guarantee that if you train your sets hard, you’ll hit muiltiple PR’s a week and see excellente results!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wrist Curls | 2 | AMRAP |
| 2 | Reverse Wrist Curl (Dumbbell) | 2 | AMRAP |
| 3 | Reverse Bicep Curl (EZ Bar) | 2 | AMRAP |
| 4 | Hammer Curl | 2 | 0 reps |
| 5 | Bicep Curl (Barbell) | 2 | 0 reps |
| 6 | Concentration Curl | 2 | 0 reps |
| 7 | Overhead Press (Barbell) | 2 | AMRAP |
| 8 | Lateral Raise (Dumbbell) | 2 | AMRAP |
| 9 | Rear Delt Fly (Cable) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | AMRAP |
| 2 | Seated Row (Cable) | 2 | AMRAP |
| 3 | Standing Pullover (Cable) | 2 | AMRAP |
| 4 | Pull-Up (Band) | 2 | AMRAP |
| 5 | Dip (Weighted) | 2 | AMRAP |
| 6 | V-Handle Tricep Pushdown (Cable) | 2 | AMRAP |
| 7 | Skull Crusher (Dumbbell) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 0 reps |
| 2 | Squat (Smith Machine) | 3 | 0 reps |
| 3 | Seated Hamstring Curl | 3 | 0 reps |
| 4 | Standing Calf Raise | 3 | AMRAP |
| 5 | Seated Calf Raise | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 2 | AMRAP |
| 2 | Lunge (Barbell) | 2 | AMRAP |
| 3 | Leg Extension | 2 | AMRAP |
| 4 | Cable Crunch | 2 | AMRAP |
| 5 | Bicycle Crunch | 2 | AMRAP |
| 6 | Lying Leg Raise | 2 | AMRAP |
| 7 | Russian Twist (Dumbbell) | 2 | AMRAP |
| 8 | Plank | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | AMRAP |
| 2 | Bench Press (Barbell) | 2 | AMRAP |
| 3 | Chest Fly (Cable) | 2 | AMRAP |
| 4 | Push Up | 2 | AMRAP |
| 5 | Cable Crunch | 2 | AMRAP |
| 6 | Bicycle Crunch | 2 | AMRAP |
| 7 | Lying Leg Raise | 2 | AMRAP |
| 8 | Russian Twist (Dumbbell) | 2 | AMRAP |
| 9 | Plank | 2 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Daily Grind is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Daily Grind is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Daily Grind is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
