Grindtime Strength (Commercial Gym)

Grindtime Strength

Coach
Steve Reyes

**Grindtime Power is my tried and true training principles formatted in a way to help you get stronger and build muscle!

**This program will have you honing in on fundamental movement patterns. You will not do the same workouts week after week.

**I have conducted my own research with my clients and had them work through multiple training cycles of my training methodologies and they have made tremendous progress.

**This program is for you if:

  • **You enjoyed the aspect of different workouts everyday from Crossfit's methodology but you feel burnt out doing Crossfit
  • **You want to get stronger and build muscle
  • **You have training experience and know your way around the gym
  • **You attend a commercial gym and you have access to machines and free weights
  • **You desire a training plan with communication to a coach in order to get feedback **
  • **You desire a training plan that is truly effective and it does not cost an arm and leg
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Now is the time to strengthen your body
If you have followed programs that have burnt you out and you just want to look good feel good, this program is for you. This program is designed for you to enjoy the progress your making! It's geared towards you seeing the results you want!
Features
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Access to your coach
You will have access to you coach with any questions that you may have with direct messaging!
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Programming 4 days per week
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 show you what the movements are for the session.
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Detailed, expert instruction
In each and every training session you have my detailed instruction for optimal training.
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Delivered through TrainHeroic
Programming will be delivered on a simple to use app that you can track your progress with!
Equipment
Required
pull up bar // dip bar // dumbbells // bench // gymnastic rings/TRX // barbell // cable machine // weight plates
Recommended
bands // cardio machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-4-4

Prep

A

Warm up

7 - 10 minutes of easy to moderate effort walk on thread mill. You can also set it on a incline. You can use a different cardio machine like the stair master, row, elliptical, bike, etc. Then let's get to work! 2 rounds of 10 empty bar back squats 10 body weight lunges 25 sec hollow plank on elbows 15 glute bridges

B

Back Squat

C1

DB RDL

C2

knee tucks with hands on side

D

Alternating Bodyweight Lunge

@ 5:00

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.

Monday
2022-4-5

Prep

A

Warm up

7 - 10 minutes of easy to moderate effort walk on thread mill. You can also set it on a incline. You can use a different cardio machine like the stair master, row, elliptical, bike, etc. Then let's get to work! 2 rounds of 20 plank shoulder taps 10 empty bar bench press 25 barbell row

B

Bench Press

C

Chin-Up

D

DB Shoulder Press

E

Tricep Pushdown

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.

Tuesday
2022-4-6

A

Walk

Circuit

B

20 minute EMOM ( Every Minute on the Minute) Minute 1 - 35 seconds of inchworms Minute 2 - 35 seconds of russian twists Minute 3 - 35 seconds of crossbody mountain climbers Minute 4 - 35 seconds of plank hold

Wednesday
2022-4-7

Prep

A

Warm up

7 - 10 minutes of easy to moderate effort walk on thread mill. You can also set it on a incline. You can use a different cardio machine like the stair master, row, elliptical, bike, etc. Then let's get to work! 2 - 3 rounds of 5 inchworms 6 jefferson curls 20 glute bridges 20 lunges 10 deadlifts

B

Rack Pull

C1

Leg Extension

C2

flutter kicks

D

DB farmers MARCH

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.

Thursday
2022-4-8

Prep

A

Warm up

7 - 10 minutes of easy to moderate effort walk on thread mill. You can also set it on a incline. You can use a different cardio machine like the stair master, row, elliptical, bike, etc. Then let's get to work! 2 - 3 rounds of 20 plank shoulder taps 20 crossbody mountain climbers 10 empty bar shoulder press 15 sec active bar hang hollow body

B

Incline DB Bench Press

C

Barbell Row

D

DB Bicep Curls

E

Cable face pull

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.

Friday
2022-4-9

A

Walk

Circuit

B

5 minute stair climber 1 minute Walking Rest 5 minute jog on thread mill 1 minute Walking Rest 5 minute elliptical machine 1 minute Walking Rest 5 minute row/airdyne bike

Saturday
2022-4-10

A

Walk

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I want to help you get strong and look good!

This is the program for you if you want to get strong with compound free weight movements. With consistency of the program you will build the body you have always aspired! With my no nonsense approach you will make progress and enjoy your training!

Start My 7-Day Free Trial
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FAQs
Who is this for?
This program is for the individual who has tried crossfit/HIIT programming and they want to take their body to new levels of strength. The key with making sustainable progress is quality muscular contractions.
What if I miss a day?
If you miss a day you can either move up the training session or just proceed with what's on the calendar.
What should I expect on a average training day?
On a average training day you will go through a warm up, main lift, and accessory movements. The program is structured with 2 lower body days, 2 upper body days, and 3 optional days of low intensity cardio to help improve your capacity, muscular endurance, cardio vascular health and lean out!
The Proof
verified-athlete-avatar Lyssette Latorre

Powerlifter

Verified Athlete

"I hit personal records I've never imagined possible before"

verified-athlete-avatar Andrew Smetak

Fitness enthusiast

Verified Athlete

"I have been able to improve my strength and mobility. I thought I'd never be able to sit down in the full depth squat."

verified-athlete-avatar Jimmy Howell

Fitness enthusiast

Verified Athlete

"I have definitely gotten stronger and built muscle following the program"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Grindtime Strength (Commercial Gym)
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Grindtime Strength (Commercial Gym)
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Grindtime Strength (Commercial Gym)
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Grindtime Strength (Commercial Gym)