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David's Grind

by David L.

Program Description

To walk towards the mountain.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2026 04:50
  • Last Edited
    Jan 29, 2026 04:59
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.5%
Glutes
11.6%
Hamstrings
10.7%
Triceps
10.1%
Front Delts
9.8%
Upper Back
7.1%
Abs
7.1%
Chest
5.3%
Lats
5.3%
Middle Delts
5.3%
Biceps
4.5%
Calves
3.6%
Adductors
2.7%
Lower Back
2.7%
Rear Delts
0.9%
Forearms
0.9%
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
+5 lbs
2
Seated Wide-Grip Row (Cable)
3
10 reps
+5 lbs
3
Incline Bench Press (Dumbbell)
3
8-10 reps
+5 lbs
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Standing Shoulder Press (Dumbbell)
3
6-8 reps
-
6
Tricep Rope Push Down (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Walking Lunge (Dumbbell)
3
20 reps
-
4
Sissy Squat
3
8 reps
-
5
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
+5 lbs
2
Lat Pulldown
3
8-10 reps
+5 lbs
3
Bench Press (Dumbbell)
3
8 reps
+5 lbs
4
Single Arm Row (Dumbbell)
3
12-15 reps
+5 lbs
5
Hammer Curl (Dumbbell)
3
12-15 reps
+5 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
+5 lbs
2
Goblet Squat
3
8-10 reps
+5 lbs
3
Hip Thrust (Machine)
3
10 reps
+5 lbs
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Calf Raise (Bodyweight)
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Sissy Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
+5 lbs
+5 lbs
+5 lbs
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
+5 lbs
+5 lbs
+5 lbs
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
+5 lbs
+5 lbs
+5 lbs
2
Goblet Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
+5 lbs
+5 lbs
+5 lbs
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
+5 lbs
+5 lbs
+5 lbs
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-