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Rise and Grind: Six-Week Muscle-Building Plan

Success doesn't happen overnight. It is built day by day, rep by rep, habit by habit. Rise and Grind is a complete muscle-building training and nutrition plan, but it's also a blueprint for a better way of living. Build positive habits over six weeks, and reap their benefits for a lifetime!

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Rise & Grind

6 Weeks of Workouts

5 workouts per week / 45 min. workouts

Devote the next six weeks of your life to building better habits, a better body, and a better you. No matter your background or experience level, you can do this. Let two elite athletes guide you to a stronger life!

Rise & Grind

Weekly Inspirational Videos

Elite advice / motivation

Super Bowl champion Vernon Davis and coach Marc Megna know a little something about what it takes to succeed. They'll help you build stronger habits!

Rise & Grind

Nutrition and Supp Advice

Meal plans and stack

In this program, how you fuel matters as much as how you train. Prioritize quality over counting numbers, and you can get elite results while actually looking forward to your meals!

Rise & Grind

Time Efficient

Solid, straightforward programming

You won't be in the gym for hours at a time with Rise and Grind. Nearly all of the workouts are just five movements for around 5 sets. There are no overcomplicated rep schemes or equipment-hogging giant sets.

Subscribe to Get the App

Join All Access today to unlock the app for this fitness plan, and many others, in the Apple and Google Play stores! You’ll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.

Testimonials for Rise and Grind

Rise and Grind has changed thousands of lives. Here's what those who followed it have to say.



Fantastic program! Thank you very much.



Solid program from start to finish!

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