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

Rise and Grind

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