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Double Grind

by Trey McArthur

Program Description

Keep the summers rolling

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 09, 2025 12:52
  • Last Edited
    Jun 09, 2025 02:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
6 reps
5 reps
-
-
-
2
Standing Calf Raise
7
20 reps
-
3
Treadmill
1
1
10 mins
15 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
6 reps
5 reps
-
-
-
2
Standing Calf Raise
7
20 reps
-
3
Treadmill
1
1
10 mins
15 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
6 reps
5 reps
-
-
-
2
Standing Calf Raise
7
20 reps
-
3
Treadmill
1
1
10 mins
15 mins
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
10 reps
6 reps
5 reps
-
-
-
2
Standing Calf Raise
7
20 reps
-
3
Treadmill
1
1
10 mins
15 mins
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
1
1
3
5 reps
3 reps
8 reps
-
-
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
1
1
3
5 reps
3 reps
8 reps
-
-
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
1
1
3
5 reps
3 reps
8 reps
-
-
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
1
1
3
5 reps
3 reps
8 reps
-
-
-
3
Leg Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
5 reps
8 reps
-
-
-
2
Pull-Up (Weighted)
3
-
3
Stair Climber
1
1
10 mins
15 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
5 reps
8 reps
-
-
-
2
Pull-Up (Weighted)
3
-
3
Stair Climber
1
1
10 mins
15 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
5 reps
8 reps
-
-
-
2
Pull-Up (Weighted)
3
-
3
Stair Climber
1
1
10 mins
15 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
3 reps
5 reps
8 reps
-
-
-
2
Pull-Up (Weighted)
3
-
3
Stair Climber
1
1
10 mins
15 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Military Press (Barbell)
3
8 reps
-
4
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Military Press (Barbell)
3
8 reps
-
4
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Military Press (Barbell)
3
8 reps
-
4
Kettlebell Swing
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Military Press (Barbell)
3
8 reps
-
4
Kettlebell Swing
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10 reps
8 reps
5 reps
-
-
-
2
Decline Crunch (Weighted)
3
50 reps
-
3
Russian Twist (Dumbbell)
3
50 reps
-
4
Sit Up
3
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10 reps
8 reps
5 reps
-
-
-
2
Decline Crunch (Weighted)
3
50 reps
-
3
Russian Twist (Dumbbell)
3
50 reps
-
4
Sit Up
3
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10 reps
8 reps
5 reps
-
-
-
2
Decline Crunch (Weighted)
3
50 reps
-
3
Russian Twist (Dumbbell)
3
50 reps
-
4
Sit Up
3
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
10 reps
8 reps
5 reps
-
-
-
2
Decline Crunch (Weighted)
3
50 reps
-
3
Russian Twist (Dumbbell)
3
50 reps
-
4
Sit Up
3
60 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Preacher Curl (EZ Bar)
3
10 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Preacher Curl (EZ Bar)
3
10 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Preacher Curl (EZ Bar)
3
10 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Overhead Tricep Extension (Cable)
3
15 reps
-
3
Preacher Curl (EZ Bar)
3
10 reps
-
4
Pec Deck (Machine)
3
8 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Incline Curl (Dumbbell)
3
15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Sets
10 Reps
6 Reps
5 Reps
-
-
-
2
Standing Calf Raise
7 Sets
20 Reps
-
3
Treadmill
1 Set
1 Set
10 mins
15 mins
-
-
Day 2
1
Bulgarian Split Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
3 Reps
8 Reps
-
-
-
3
Leg Curl
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
3 Reps
5 Reps
8 Reps
-
-
-
2
Pull-Up (Weighted)
3 Sets
-
3
Stair Climber
1 Set
1 Set
10 mins
15 mins
-
-
Day 4
1
Lat Pulldown
3 Sets
8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Seated Military Press (Barbell)
3 Sets
8 Reps
-
4
Kettlebell Swing
3 Sets
10 Reps
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
10 Reps
8 Reps
5 Reps
-
-
-
2
Decline Crunch (Weighted)
3 Sets
50 Reps
-
3
Russian Twist (Dumbbell)
3 Sets
50 Reps
-
4
Sit Up
3 Sets
60 Reps
-
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
-
3
Preacher Curl (EZ Bar)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
8 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
-