The Grind (3-On/ 1-Off, A+B)
Bulking
Intermediate
Machine strength
Plan Details
The The Grind (3-On/ 1-Off, A+B) routine by bp104k is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight. Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM). After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets. After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise.
Routine detail
Day 1
PUSH ?? [Chest/Shoulders/Tri]
Est. 56 min
8 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 2
PULL ?? [Back/Trap/Biceps]
Est. 55 min
8 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Deadlift
1 Set x 1 Rep
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Air Bike
3 Sets x 8 Reps
Day 3
LEGS ?? [Quads, Hams, Calves]
Est. 56 min
8 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 4
PUSH ?? [Chest/Shoulders/Tri]
Est. 57 min
8 exercises
Barbell Military Press
5 Sets x 3 Reps
Barbell Military Press
1 Set x 1 Rep
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 5
PULL ?? [Back/Trap/Biceps]
Est. 56 min
8 exercises
Barbell Snatch Deadlift
5 Sets x 3 Reps
Barbell Snatch Deadlift
1 Set x 1 Rep
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Spider Curl
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Air Bike
3 Sets x 8 Reps
Day 6
LEGS ?? [Quads, Hams, Calves]
Est. 57 min
8 exercises
Barbell Front Squat
5 Sets x 3 Reps
Barbell Front Squat
1 Set x 1 Rep
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
