Grind Hard City Fitness LLC

Weightlifting, Strength & Conditioning
Coach
Darrell Green

The 8 Week Grind Hard Program is a hybrid total-body training plan designed to build strength, improve stability, and enhance overall athletic performance. This program combines resistance training, functional movements, and conditioning to target multiple muscle groups efficiently. With a strong focus on proper form and progressive intensity, it helps individuals develop balanced strength, better control, and increased endurance. Ideal for those looking to challenge themselves while improving foundational movement and total-body fitness.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$20
Get 8 Week Grind Hard Program
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Proven Structure for Real Results
A step-by-step 8-week system designed to keep you focused, consistent, and making measurable progress—not guessing what to do next.
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Accountability That Keeps You Locked In
Stay disciplined and committed with built-in accountability, so you don’t fall off when motivation fades.
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Mental Toughness & Discipline Dev.
This program isn’t just physical, it sharpens your mindset, helping you build resilience, confidence, and a winning mentality.
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Increased Strength, Energy, and Perf.
Push your limits and improve your overall fitness, stamina, and daily energy levels so you feel stronger inside and out.
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Sample Week
Week 1 of 8-week program
Sunday
8wk PULL DAY(Hamstring Focus)

A

Stairs

1 x 10:00 @ 1

B

Dynamic Stretch

1 x 15

C1

Sit-up

2 x 20

C2

MB Side Throw

2 x 10

C3

Plank

2 x 1:00

C4

Core Series for All Ages (Ab Circuit)

2 x 15

D1

Sumo Deadlift

10, 8, 6, 6 @ 135, 155, 185, 205 lb

D2

Single Leg RDL

4 x 5 @ 30 lb

E1

DB Snatch

3 x 7 @ 35, 40, 45 lb

E2

Burpee

12, 10, 8

F1

Prone Machine Hamstring Curl

12, 10, 10, 6 @ 70, 85, 90, 110 lb

F2

DB Bicep Curls

3 x 10 @ 25, 30, 35 lb

F3

Mountain Climber

3 x 0:40 @ 1

G

Static Stretch

Monday
8 wk Cardio & Core Day 1

A

Combat Abs

B

Dynamic Stretch

2 x 20

C1

Plank to Push-Up

3 x 0:30

C2

Side Plank

3 x 0:40

C3

Battle Rope Alternating Waves

3 x 40

C4

Push Ups

3 x 10

D

Stairs

1 x 15:00

Tuesday
PUSH DAY(Chest & Shoulders)

A1

Bicycle Sit-Ups

3 x 0:40

A2

Side Plank

3 x 0:40

A3

Plank

3 x 1:00

A4

Oblique Side Crunch

3 x 20

B1

DB Chest Fly

4 x 12

B2

DB Row

4 x 10

B3

Push Ups

4 x 10

C1

Seated Row

4 x 10 @ 80, 95, 110, 120 lb

C2

Tricep Pushdown

4 x 10

D1

1-Arm DB Row

3 x 15

D2

Burpee

3 x 10

E

Stairs

1 x 0:20

Wednesday
8 wk Cardio & Core Day 2

A

Combat Abs

B

Dynamic Stretch

2 x 20

C1

Plank to Push-Up

3 x 0:30

C2

Side Plank

3 x 0:40

C3

Battle Rope Alternating Waves

3 x 40

C4

Push Ups

3 x 10

D

Stairs

1 x 15:00

Thursday
PUSH DAY(Leg & Hips)

A

Stairs

1 x 10:00

B

Dynamic Stretch

1 x 1

C1

Mountain Climber

2 x 0:40

C2

Bicycle Sit-Ups

2 x 0:40

C3

Plank to Push-Up

2 x 0:45

D1

Leg Press

12, 8, 8, 6, 4

D2

Single Leg RDL

5 x 5

D3

Jumping Jacks Solo Hold Ball Overhead

5 x 20 @ 14 lb

E1

Lateral Lunge

3 x 8

E2

Reverse Lunges

3 x 8

F

Leg Extension

4 x 10

Coach
More from Grind Hard City Fitness LLC
coach-avatar Darrell Green

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8 Week Grind Hard Program
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