Grounds & Pounds Strength Co.

Bodybuilding
Coach
Joshua Garcia

Don't you wish to walk down the aisles of your grocery store and be looked upon as a Behemoth. Well... You've found the right place! This program is based upon one thing... STRENGTH. 

We believe that in strength, all else will follow. 

Much of what we do is periodized in a way that will compliment your strength gains, muscle definition and overall strength performance that CAN/WILL translate out into the real world.​

Features
6 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
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Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell & PlatesSquat RackDumbbells Resistant BandsOptional:Aerobic Machines -Rower-Stationary Bike-Assault BikeProwler/SledTiresStationary Machines ​
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
SHREDDER: Day 1, Week 1

A1

Ipsilateral Dead Bugs

3 x 30

A2

Shin Box Switch

3 x 5

A3

Goblet Squat

3 x 12

B1

Back Squat

3 x 10

B2

Push-Up

3 x 15

C1

Barbell Split Squat

3 x 10

C2

Shoulder Press

3 x 10

D1

Seated Dumbbell Calf Raise

3 x 10

D2

DB Bench Press

3 x 10

E1

Dumbbell Leg Extension

3 x 10

E2

DB Overhead Tricep Extension

3 x 10

F1

Weighted Glute Bridge

3 x 10

F2

Barbell Roll Outs

3 x 10

Tuesday
SHREDDER: Day 2, Week 1

A1

Bird Dog

3 x 10

A2

Kelso Shrugs

3 x 10

A3

Single Leg RDL

3 x 6

B

Deadlift

3 x 7

C1

Bent Over DB Row

3 x 10

C2

Staggered Stance Deadlift

3 x 10

D1

DB Upright Row

3 x 10

D2

DB Reverse Lunge

3 x 10

E1

Lat Pulldown

3 x 10

E2

Seated Row

3 x 10

Wednesday
SHREDDER: Day 3, Week 1

A

Cardio

1 x 15:00

B1

Standing Teapot

3 x 10

B2

Plank

3 x 0:30

C1

Side Plank

3 x 0:30

C2

side plank lift

3 x 10

C3

Goblet Static Hold

3 x 0:30

Thursday
SHREDDER: Day 4, Week 1

A1

Spider-Man & Reach

3 x 5

A2

Bird Dog

3 x 10

A3

Russian Baby Maker

3 x 10

B

Muscle Clean

3 x 5

C1

Sumo Deadlift High Pull

3 x 10

C2

Med. Ball Around the World

3 x 5

D1

Thruster

3 x 10

D2

Russian KB Swing

3 x 10

Friday
SHREDDER: Day 5, Week 1

A1

Ipsilateral Dead Bugs

3 x 30

A2

Shin Box Switch

3 x 10

A3

Wide Push-up

3 x 10

B1

Alt. DB Bench Press

3 x 10

B2

Bulgarian Split Squat

3 x 10

C1

Half-Kneeling DB Shoulder Press

3 x 10

C2

Cossack Squat

3 x 10

D1

Step-Ups

3 x 10

D2

Dips

3 x 10

E1

Single Leg Glute Bridge

3 x 10

E2

Russian Twist

3 x 20

Saturday
SHREDDER: Day 6, Week 1

A1

Inverted Retraction & Row

3 x 10

A2

Jack Knife

3 x 20

A3

Good Morning

3 x 10

B1

3 Point Row

3 x 10

B2

1-Leg Romanian Deadlift

3 x 10

C1

DB Bench Pull-over

3 x 10

C2

Reverse Diagonal Lunge

3 x 10

D1

Concentrated Bicep Curl

3 x 10

D2

DB Lateral Raise

3 x 10

E

Inverse Leg Curl

3 x 10

Coach
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