Program Description
Git Big
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout80 minutes
- CreatedNov 05, 2024 08:23
- Last EditedJun 18, 2025 12:27
Summary
Unleash your potential with the Meatgrinder program, a rigorous 4-week training plan designed for serious lifters. Committing to five days a week, you’ll tackle a variety of compound and isolation exercises, including barbell bench presses and weighted pull-ups, to build strength and muscle across all major muscle groups. Each session ramps up in intensity, pushing you to achieve new personal bests while honing your technique. Get ready to grind through every rep and emerge stronger than ever!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 9
6
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 9
6
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 9
6
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Lat Pulldown
3
10 reps
RPE 9
6
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
4
Back Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
3 reps
RPE 9
6
Single-Leg Leg Curl
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Barbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
6
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Barbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
6
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Barbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
6
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
-
2
Barbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 8
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
6
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
-
7
Tricep Rope Push Down (Cable)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
4
Back Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
3 reps
RPE 9
6
Single-Leg Leg Curl
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
4
Back Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
3 reps
RPE 9
6
Single-Leg Leg Curl
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
4
Back Extension
3
12 reps
RPE 8.5
5
Farmer's Walk (Weighted)
3
3 reps
RPE 9
6
Single-Leg Leg Curl
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
French Press
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
French Press
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
French Press
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Reverse Bicep Curl (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
7
French Press
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Seated Military Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Tricep Extension (Cable)
3
8 reps
-
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Pullover (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Decline Bench Press (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Lateral Raise (Cable)3 Sets
15 Reps
@8
5
Lat Pulldown3 Sets
10 Reps
@9
6
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
7
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
Day 3
1
Pull-Up (Weighted)3 Sets
5 Reps
-
2
Barbell Row1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@7.5
@8
@8.5
@8
4
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
5
Hammer Curl1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
6
Shoulder Press (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
-
7
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
Day 4
1
Military Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
3
Chest Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
5
Seated Row (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
6
Reverse Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8.5
7
French Press1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@8.5
Day 5
1
Chest Press (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Chest Supported Row (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
3
Seated Military Press (Smith Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
4
Single Arm Tricep Extension (Cable)3 Sets
8 Reps
-
5
Bicep Curl (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Front Squat (Barbell)3 Sets
5 Reps
@8
2
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
@8
3
Leg Extension1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@8
@8.5
@9
@8.5
4
Back Extension3 Sets
12 Reps
@8.5
5
Farmer's Walk (Weighted)3 Sets
3 Reps
@9
6
Single-Leg Leg Curl3 Sets
15 Reps
@8.5