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The concept of Rise and Grind did not just come about overnight. This is something I've been living for a long, long time, through many different programs and training styles. This isn't how Vernon Davis and I trained for football. This is how you can train for life—and with your life.
We're not here to push you to your absolute limit on every rep, set, and movement so that you crap out during week two. We're here to challenge you to train at a consistent and high level for six straight weeks, leaving no rep or meal behind. You're going to live up to those inspiring messages you "like" on social media.
Each day, you're going to Rise and Grind. Here's what you need to know.
Rise and Grind: The Program
A lot of training programs are fun to read, but pretty much impossible to perform. They'll pile up sets and reps of of nearly identical movements, and nobody ever really finishes the workouts as written. That's not how I designed Rise and Grind.
You won't be in the gym for hours at a time with Rise and Grind. Nearly all of the workouts are just 5 movements for around five sets. There are no overcomplicated rep schemes or equipment-hogging giant sets. You probably won't puke. But if you punch the clock, do the work, and hit every rep with as much determination as you can, you will grow.
Here's the split you'll follow:
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Arms
- Day 5: Legs
- Day 6: Rest
- Day 7: Rest
If you followed my previous programs Amp: 8-Week Aesthetics Meets Performance Trainer or Duel: 6-week Partner-based Muscle-Building Plan, then you know I like a five-on, two-off split. But with Rise and Grind, it makes even more sense. This program is meant to be part of your work day. It's how you're going to build a habit of strength.
If you train with a partner and want to use some of the intensity-boosting techniques from Duel such as temp lifts, isometrics, or partner-forced eccentric training, great. Do it. But don't do it so hard that you can't come back and give everything the next day.
If you've been chasing after the latest exciting program every few weeks, this may seem boring on paper. I beg you: Resist the urge to overcomplicated things. Just do the work for six weeks, and see what happens.
What about cardio?
Simple: Don't be lazy, but don't go crazy.
Hit it (or HIIT it) too hard, and your body will let you know when you fall behind in recovery and performance during your workouts. Sit on your can every spare second, and the scale and mirror will let you know.
I'm not going to be your cardio babysitter. For these six weeks, have fun to get your heart rate up. Play sports--or just play--on the weekend. Or you could just do the AMP method, which is one easy cardiac output day a week, and one short but intense lactate power training day. You can figure out what works for you.
Start it today, live it indefinitely
One of the best things about this program: You can do this in pretty much any gym, and you don't need a huge background in lifting to see benefits from it. If you've been doing primarily full-body workouts, it can be a great introduction to the bodybuilding-style split, and if you're an advanced lifter, it could be a great change of pace from either a heavy low-rep routine or a high-volume onslaught.
If you're onboard, read the nutrition and supplement overview, which I created to reflect how I really eat. Then watch the motivational videos I created with NFL star Vernon Davis. If those don’t get you fired up to jump into this program, nothing will.