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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
    Jul 05, 2025 07:27

Summary

Get ready to elevate your strength and endurance with the Double Grind program! Over the course of 4 weeks, you'll engage in a rigorous 6-day-a-week training regimen designed to build muscle and boost your overall fitness. Each session focuses on compound movements like squats, deadlifts, and various back exercises, ensuring you hit all major muscle groups effectively. With a mix of barbell, dumbbell, and machine workouts, this program is perfect for those looking to push their limits and achieve serious results. Embrace the grind and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Hamstrings
10.6%
Glutes
10.1%
Triceps
9.1%
Abs
8.9%
Chest
8.6%
Biceps
6.4%
Front Delts
5.8%
Lats
5.6%
Upper Back
5.2%
Calves
4.6%
Lower Back
4%
Middle Delts
2.8%
Cardio
2.6%
Adductors
1.9%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-