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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 13, 2025 09:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Biceps
11.7%
Chest
10.9%
Triceps
10.2%
Lats
9.5%
Glutes
7.3%
Front Delts
6.6%
Quadriceps
6.6%
Abs
5.1%
Hamstrings
4.4%
Middle Delts
3.6%
Stretching
3.6%
Calves
3.6%
Forearms
1.5%
Rear Delts
0.7%
Abductors
0.7%
Lower Back
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
-