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8 Week Grind

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Program Description

**8 Week Grind** is a comprehensive 8-week workout program designed to sculpt and strengthen your body through a rigorous training schedule of 40 workouts. Each session lasts around 60 minutes, focusing on muscle building and toning with a mix of dumbbell, barbell, and bodyweight exercises. This intermediate-level plan is perfect for those looking to challenge themselves at home, utilizing minimal equipment to maximize results. Get ready to push your limits and transform your physique over the next two months!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2025 06:50
  • Last Edited
    Aug 19, 2025 05:58

Summary

Unleash your potential with the 8 Week Grind, a dynamic program designed to sculpt your upper body and build functional strength over 8 weeks. Committing to 5 days a week, you'll tackle targeted workouts focusing on muscle groups like chest, biceps, legs, and back using a mix of dumbbells and bodyweight exercises. Each session is crafted to challenge you with progressive reps, ensuring you stay engaged and motivated as you crush your fitness goals. Get ready to put in the work and see real results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
17.8%
Chest
12.3%
Biceps
11.6%
Triceps
10.4%
Upper Back
9.5%
Abs
8%
Middle Delts
7.7%
Lats
5.5%
Quadriceps
4.9%
Glutes
4.6%
Forearms
3.1%
Hamstrings
2.5%
Lower Back
0.9%
Adductors
0.6%
Rear Delts
0.6%
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BlogBannerPC
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
High Pull
3
12 reps
-
3
Barbell Row
3
15 reps
-
4
Shrug (Barbell)
3
25 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Hip Bridge March
3
12 reps
-
7
Wrist Curls
3
15 reps
-
8
Front Squat (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
High Pull
3
12 reps
-
3
Barbell Row
3
15 reps
-
4
Shrug (Barbell)
3
25 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Hip Bridge March
3
12 reps
-
7
Wrist Curls
3
15 reps
-
8
Front Squat (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
High Pull
3
12 reps
-
3
Barbell Row
3
15 reps
-
4
Shrug (Barbell)
3
25 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Hip Bridge March
3
12 reps
-
7
Wrist Curls
3
15 reps
-
8
Front Squat (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
High Pull
3
12 reps
-
3
Barbell Row
3
15 reps
-
4
Shrug (Barbell)
3
25 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Hip Bridge March
3
12 reps
-
7
Wrist Curls
3
15 reps
-
8
Front Squat (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
High Pull
3
12 reps
-
3
Barbell Row
3
15 reps
-
4
Shrug (Barbell)
3
25 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Hip Bridge March
3
12 reps
-
7
Wrist Curls
3
15 reps
-
8
Front Squat (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
High Pull
3
12 reps
-
3
Barbell Row
3
15 reps
-
4
Shrug (Barbell)
3
25 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Hip Bridge March
3
12 reps
-
7
Wrist Curls
3
15 reps
-
8
Front Squat (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
High Pull
3
12 reps
-
3
Barbell Row
3
15 reps
-
4
Shrug (Barbell)
3
25 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Hip Bridge March
3
12 reps
-
7
Wrist Curls
3
15 reps
-
8
Front Squat (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
15 reps
-
2
High Pull
3
12 reps
-
3
Barbell Row
3
15 reps
-
4
Shrug (Barbell)
3
25 reps
-
5
Squat (Barbell)
3
12 reps
-
6
Hip Bridge March
3
12 reps
-
7
Wrist Curls
3
15 reps
-
8
Front Squat (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Hammer Curl (Dumbbell)
3
15 reps
-
3
Diamond Push Up
3
10 reps
-
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Abs Crunch (Weighted)
3
10 reps
-
7
Oblique Crunch
3
10 reps
-
8
21s (EZ Bar)
2
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Around The World
3
50 reps
-
3
Overhead Press (Barbell)
3
12 reps
-
4
Upright Row (Barbell)
3
12 reps
-
5
Behind-the-Neck Push Press
3
12 reps
-
6
Kettlebell Swing
3
20 reps
-
7
Pull-Up (Bodyweight)
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
3
Diamond Push Up
3 Sets
10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-
7
Oblique Crunch
3 Sets
10 Reps
-
8
21s (EZ Bar)
2 Sets
21 Reps
-
Day 3
1
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
2
High Pull
3 Sets
12 Reps
-
3
Barbell Row
3 Sets
15 Reps
-
4
Shrug (Barbell)
3 Sets
25 Reps
-
5
Squat (Barbell)
3 Sets
12 Reps
-
6
Hip Bridge March
3 Sets
12 Reps
-
7
Wrist Curls
3 Sets
15 Reps
-
8
Front Squat (Barbell)
3 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
3
Diamond Push Up
3 Sets
10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
10 Reps
-
7
Oblique Crunch
3 Sets
10 Reps
-
8
21s (EZ Bar)
2 Sets
21 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
2
Around The World
3 Sets
50 Reps
-
3
Overhead Press (Barbell)
3 Sets
12 Reps
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Behind-the-Neck Push Press
3 Sets
12 Reps
-
6
Kettlebell Swing
3 Sets
20 Reps
-
7
Pull-Up (Bodyweight)
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
-
2
Around The World
3 Sets
50 Reps
-
3
Overhead Press (Barbell)
3 Sets
12 Reps
-
4
Upright Row (Barbell)
3 Sets
12 Reps
-
5
Behind-the-Neck Push Press
3 Sets
12 Reps
-
6
Kettlebell Swing
3 Sets
20 Reps
-
7
Pull-Up (Bodyweight)
3 Sets
15 Reps
-