GRINDTIME GET STRONG & LEAN: Training by Steve Reyes in TrainHeroic

GRINDTIME GET STRONG & LEAN

Grindtime Strength

Bodybuilding, Strength & Conditioning, Powerlifting, Mobility, Functional Training, Custom Programming, General Fitness
Coach
Steve Reyes

This program is for the individual who wants to focus on strength training while building muscle!

This program is simple and effective. I have taken my athletes from barely squatting 200lbs to 300lbs following this program.

This program will run for about 1 hour from warm up to cool down.

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You will make crazy strength progress
The same principles I train my clients and myself are within the program.
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You will build muscle
Because this program is simple and effective you will build muscle. In order to build muscle recovery is key and this program allows for optimal recovery from training.
Features
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Programming 4 days per week
Daily strength, and accessory work that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Access to your training in a simple to use app. You will also be able track your progress on the app
Equipment
Required
barbell // dumbbell // cable machine // bench // squat rack
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Warm up

Take 5 - 10 minutes on a cardio machine of your choice such as - Incline thread mill walk - Airdyne bike - Rowing - Elliptical Then 2 - 3 rounds 10 back squats 10 good mornings 10 barbell lunges 30 sec hollow hold

B

Back Squat

8, 8, 8, MAX

C

DB RDL

8, 8, 8, MAX

D

KB hip thrust

4 x 12

E

knee tucks with hands on side

Recovery

F

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

Monday
Week 1 Day 2

Prep

A

Warm up

Take 5 - 10 minutes on a cardio machine of your choice such as - Incline thread mill walk - Airdyne bike - Rowing - Elliptical Then 2 - 3 rounds 6 bench dips 10 scap pulls 10 hands elevated push ups 30 sec hollow plank on elbows

B

DB Bench Press

8, 8, 8, MAX

C

Lat Pulldown

8, 8, 8, MAX

D1

DB Bicep Curls

10, 10, 10, MAX

D2

DB Lateral Raise

10, 10, 10, MAX

Recovery

E

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

Wednesday
Week 1 Day 4

Prep

A

Warm up

Take 5 - 10 minutes on a cardio machine of your choice such as - Incline thread mill walk - Airdyne bike - Rowing - Elliptical Then 2 - 3 rounds 5 inchworms 7 jefferson curls - empty bar 10 sumo deadlifts 20 glute bridges 10 body weight lunges

B

Sumo Deadlift

8, 8, 8, MAX

C

DB Lunges

D

Goblet Squat

12, 12, 12, MAX

E

db weighted sit up

Recovery

F

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

Thursday
Week 1 Day 5

Prep

A

warm up

Take 5 - 10 minutes on a cardio machine of your choice such as - Incline thread mill walk - Airdyne bike - Rowing - Elliptical Then 2 - 3 rounds 6 bench dips 10 scap pulls 10 hands elevated push ups 30 sec plank

B

Seated DB Shoulder Press

8, 8, 8, MAX

C

1-Arm DB Row

8, 8, 8, MAX

D1

Tricep Pushdown

12, 12, 12, MAX

D2

Rear Delt Flyes

15, 15, 15, MAX

Recovery

E

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

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I want to help you get strong and lean!

With all of my years of training I have learned that simplicity is the best, especially when your goals are to get strong and build muscle.

Get GRINDTIME GET STRONG & LEAN
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FAQs
Who is this program for?
This program is for the individual who wants to train hard! You're at a commercial gym or garage gym and you need an effective program that will not take 3 hours at the gym.
What if I miss a day?
You can move the day up or simply proceed to next training session!
What should I expect on a average training day?
On a typical training session you will undergo a warm up - strength portion - accessory work - cool down
The Proof
verified-athlete-avatar Lyssette Latorre

Strength athlete

Verified Athlete

"I started with a 200lb squat and deadlift and from following the program I know squat and deadlift over 300lbs"

GRINDTIME GET STRONG & LEAN