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Rise and Grind
AUDIO TIP
General
Beginner
Barbell
Plan Details
The Rise and Grind routine by logan_slay is a 30 day workout plan. It is a beginner level plan to achieve general fitness goals.
Each week add more weight than you did the previous week and lower the reps.
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Pull-Up
1 Set x 15 Reps
Day 2
Back
Est. 0 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Step Machine
1 Set
Day 3
Shoulders
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Hanging Leg Raise
1 Set x 15 Reps
Hanging Knee Raise Rotation
1 Set x 15 Reps
Day 4
Arms
Est. 0 min
7 exercises
Barbell Curl
4 Sets x 10 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Boxing
1 Set
Day 5
Legs
Est. 0 min
6 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Pull-Up
1 Set x 15 Reps
Day 6
Chest
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 9 Reps
Dumbbell Incline Bench Press
4 Sets x 9 Reps
Cable Cross-Over
4 Sets x 9 Reps
Push-Up
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Pull-Up
1 Set x 15 Reps
Day 7
Back
Est. 0 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 9 Reps
Cable Seated Row
4 Sets x 9 Reps
Cable One-Arm Lat Pulldown
4 Sets x 9 Reps
Dumbbell Bent-Over Row
4 Sets x 9 Reps
Back Hyperextension
4 Sets x 10 Reps
Step Machine
1 Set
Day 8
Shoulders
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 9 Reps
Dumbbell Front Raise
4 Sets x 9 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 9 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 9 Reps
Cable External Rotation
4 Sets x 10 Reps
Hanging Leg Raise
1 Set x 15 Reps
Hanging Knee Raise Rotation
1 Set x 15 Reps
Day 9
Arms
Est. 0 min
7 exercises
Barbell Curl
4 Sets x 9 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 9 Reps
Dumbbell Hammer Curl
4 Sets x 9 Reps
Cable Shoulder Extension
4 Sets x 9 Reps
Cable Bicep Curl
4 Sets x 9 Reps
Tricep Push-Up
4 Sets x 10 Reps
Boxing
1 Set
Day 10
Legs
Est. 0 min
6 exercises
Barbell Front Squat
4 Sets x 9 Reps
Barbell Deadlift
4 Sets x 9 Reps
Barbell Bulgarian Split Squat
4 Sets x 9 Reps
Machine Leg Curl (Prone)
4 Sets x 9 Reps
Machine Calf Raise
4 Sets x 9 Reps
Pull-Up
1 Set x 15 Reps
Day 11
Chest
Est. 0 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Press Sit-Up
4 Sets x 8 Reps
Pull-Up
1 Set x 15 Reps
Day 12
Back
Est. 0 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Medicine Ball Rotation
4 Sets x 10 Reps
Step Machine
1 Set
Day 13
Shoulders
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Farmers Walk
4 Sets x 1 Reps
Hanging Leg Raise
1 Set x 15 Reps
Hanging Knee Raise Rotation
1 Set x 15 Reps
Day 14
Arms
Est. 0 min
7 exercises
EZ Bar Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Boxing
1 Set
Day 15
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Pull-Up
1 Set x 15 Reps
Day 16
Monday
Est. 0 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Press Sit-Up
4 Sets x 10 Reps
Pull-Up
1 Set x 15 Reps
Day 17
Tuesday
Est. 0 min
6 exercises
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Medicine Ball Rotation
4 Sets x 20 Reps
Step Machine
1 Set
Day 18
Wednesday
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Farmers Walk
4 Sets x 1 Reps
Hanging Leg Raise
1 Set x 15 Reps
Hanging Knee Raise Rotation
1 Set x 15 Reps
Day 19
Thursday
Est. 0 min
7 exercises
EZ Bar Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Boxing
1 Set
Day 20
Friday
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Pull-Up
1 Set x 15 Reps
Day 21
Monday
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Pull-Up
1 Set x 15 Reps
Day 22
Tuesday
Est. 0 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 8 Reps
Machine Inverted Row
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Step Machine
1 Set
Day 23
Wednesday
Est. 0 min
6 exercises
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 8 Reps
Dumbbell Carry
4 Sets x 2 Reps
Boxing
1 Set
Day 24
Thursday
Est. 0 min
6 exercises
Barbell Curl
5 Sets x 8 Reps
Barbell Tricep Extension
5 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Kettlebell Push-Up
4 Sets x 10 Reps
Day 25
Friday
Est. 0 min
6 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Pull-Up
1 Set x 15 Reps
Day 26
Monday
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 7 Reps
Barbell Incline Bench Press
5 Sets x 7 Reps
Dumbbell Fly
4 Sets x 7 Reps
Dumbbell One-Arm Bench Press
4 Sets x 7 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Pull-Up
1 Set x 15 Reps
Day 27
Tuesday
Est. 0 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 7 Reps
Machine Inverted Row
5 Sets x 7 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 7 Reps
Barbell Shrug
4 Sets x 7 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Step Machine
1 Set
Day 28
Wednesday
Est. 0 min
6 exercises
Barbell Military Press
5 Sets x 7 Reps
Dumbbell Lateral Raise
5 Sets x 7 Reps
Dumbbell Seated Shoulder Press
4 Sets x 7 Reps
Dumbbell One-Arm Lateral Raise (Prone)
4 Sets x 7 Reps
Dumbbell Carry
4 Sets x 2 Reps
Boxing
1 Set
Day 29
Thursday
Est. 0 min
6 exercises
Barbell Curl
5 Sets x 7 Reps
Barbell Tricep Extension
5 Sets x 7 Reps
Barbell Curl
4 Sets x 7 Reps
Cable Shoulder Extension
4 Sets x 7 Reps
Dumbbell Hammer Curl
4 Sets x 7 Reps
Kettlebell Push-Up
4 Sets x 10 Reps
Day 30
Friday
Est. 0 min
6 exercises
Barbell Front Squat
5 Sets x 7 Reps
Barbell Deadlift
5 Sets x 7 Reps
Barbell Lunge
4 Sets x 7 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 7 Reps
Machine Calf Press
4 Sets x 7 Reps
Pull-Up
1 Set x 15 Reps
