Grind & Gains (4 Day)

Grind & Gains: Hypertrophy Focused, Periodized Training for Busy Adults and Parents

Welcome to Grind & Gains, where busy adults and parents come together to build muscle, strength, and consistency—without sacrificing their hectic lives. Our program is designed around a proven, periodized upper/lower split that targets hypertrophy (muscle growth) while balancing recovery and time efficiency.

Whether you’re just starting out or you’ve been lifting for years, Grind & Gains delivers structured, progressive workouts that fit your schedule and your goals. Training 4 days per week, you’ll follow a smart cycle that adjusts periodically to help you build muscle safely and effectively without getting bored of the same tired ass workouts. No more guessing what to do next—each mesocycle guides you step-by-step toward real, sustainable progress.

Why Grind & Gains?

    •    Periodized Upper/Lower Split: Train all major muscle groups optimized for growth and recovery.

    •    Built for Busy Schedules: Efficient 4-day-per-week plans that respect your limited time—perfect for parents and working adults.

    •    Beginner to Advanced Friendly: Clear progressions and scalable workouts mean you can grow at your own pace, regardless of experience.

    •    Community Support: Join a motivated team who understands your daily grind and is here to push, support, and celebrate your gains.

    •    Accountability & Coaching: Stay on track with coaching cues, tips, and nutritional guidance to keep you consistent.

If you want to train hard, build serious muscle, and maintain balance in your busy life, Grind & Gains is your team. Together, we’ll crush the grind and grow the gains.