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Daily Grind 1

by Mark Bowles

Program Description

get back into gym nothing too hard or targeted other than chest

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2025 09:19
  • Last Edited
    Oct 17, 2025 08:29

Summary

**Daily Grind 1** is a comprehensive 5-week program designed to build strength and muscle through a structured 4-day workout routine. Each session targets key muscle groups, incorporating a mix of dumbbell, cable, and machine exercises to ensure balanced development. With a focus on both intensity and volume, you'll be challenged to push your limits while improving your overall fitness. Get ready to embrace the grind and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
11.3%
Front Delts
9.9%
Biceps
9.9%
Chest
8.5%
Lats
8.5%
Glutes
8.5%
Hamstrings
7%
Quadriceps
5.6%
Abs
4.2%
Forearms
2.8%
Middle Delts
2.8%
Stretching
2.8%
Calves
2.8%
Rear Delts
1.4%
Abductors
1.4%
Lower Back
1.4%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 6
-
4
Shrug (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
6
Bike
1
20 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 6
-
4
Shrug (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
6
Bike
1
20 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 6
-
4
Shrug (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
6
Bike
1
20 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 6
-
4
Shrug (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
6
Bike
1
20 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
1
2
12 reps
12 reps
RPE 6
-
4
Shrug (Dumbbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
2
8 reps
8 reps
RPE 7
-
6
Bike
1
20 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6
-
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Bike
1
20 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6
-
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Bike
1
20 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6
-
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Bike
1
20 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6
-
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Bike
1
20 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 6
-
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Bike
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
3
1 mins
RPE 5
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Calf Raise (Machine)
3
20 reps
RPE 8
4
Leg Press
3
10 reps
RPE 9
5
Deadlift (Paused)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
3
1 mins
RPE 5
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Calf Raise (Machine)
3
20 reps
RPE 8
4
Leg Press
3
10 reps
RPE 9
5
Deadlift (Paused)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
3
1 mins
RPE 5
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Calf Raise (Machine)
3
20 reps
RPE 8
4
Leg Press
3
10 reps
RPE 9
5
Deadlift (Paused)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
3
1 mins
RPE 5
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Calf Raise (Machine)
3
20 reps
RPE 8
4
Leg Press
3
10 reps
RPE 9
5
Deadlift (Paused)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
3
1 mins
RPE 5
2
Glute Kickback (Cable)
3
10 reps
RPE 8
3
Calf Raise (Machine)
3
20 reps
RPE 8
4
Leg Press
3
10 reps
RPE 9
5
Deadlift (Paused)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Kettlebell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Kettlebell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Kettlebell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Kettlebell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Bike
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Kettlebell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Bike
1
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
-
-
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
-
-
6
Bike
1 Set
20 mins
@5
Day 2
1
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
-
-
4
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Bike
1 Set
20 mins
@5
Day 3
1
Butt Kicks
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@5
@5
@5
2
Glute Kickback (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
4
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Deadlift (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Bent Over Row (Kettlebell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Bike
1 Set
-