Grip and Grind

Grip & Grind — Program Purpose

Grip & Grind exists to build real strength and dense, powerful muscle through the consistent execution of proven lifts. The program focuses on heavy compound movements, daily pull-up progression, and loaded carries to develop a body that is not only muscular but durable, capable, and hard to fatigue.

The purpose is simple: remove distraction and maximize results. Instead of chasing novelty or endless exercise variation, Grip & Grind emphasizes mastery of fundamentals — squats, deadlifts, presses, rows, pull-ups, and carries. These movements create the greatest return for time and effort, driving both strength and hypertrophy while reinforcing movement quality and resilience.

A defining element of the program is the daily pull-up battle. Every session begins with a max-effort pull-up set followed by controlled eccentrics and heavy carries. This consistent exposure builds grip strength, upper-back density, and pulling ability faster than traditional low-frequency approaches. Weaknesses are not avoided; they are trained deliberately and repeatedly until they become strengths.

Primer singles before the main lift maintain neural efficiency and top-end strength without excessive fatigue. This allows lifters to stay strong while accumulating enough volume to grow. Farmer carries reinforce total-body tension, core stability, and mental toughness, acting as the bridge between gym strength and real-world capability.

Grip & Grind is designed for lifters who value hard work, simplicity, and measurable progress. It rewards consistency, progressive overload, and disciplined execution rather than complexity. The result is a physique that looks powerful and performs powerfully — thick through the back, strong through the core, and resilient under heavy load.

The mission of Grip & Grind is straightforward:
show up, do the work, and become stronger, tougher, and more capable over time.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Weighted)

Weighted Eccentric Pull Ups

Farmer's Walk (Weighted)

Dead Hang

Bench Press (Barbell)

Standing Overhead Press

Weighted Dips

Floating Parallel Bent Rows

Heavy Side Lateral Raise

Deficit Push Up

Upper (Chest & Shoulders)

Deadlift (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Ab Wheel

Lower Posterior

High Bar Squat (Barbell)

Hack Squat

Lower Anterior

Pull-Up (Band)

Incline Bench Press (Barbell)

Static Dumbbell Hold

Upper (Back)

Pull-Up (Bodyweight)

Push Up

Squat (Bodyweight)

Grip & Grind Hell Circuit

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