Daily Grind
with Cody Wright
"The Daily Grind" features new workout posted every single day between 4:00-5:00PM Pacific for the following day. These workouts take a hybrid approach to training, featuring: time under tension, high rep sets, low rep sets, ... more
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Sessions (10)
+5 sessions more
Details
Category
Bodybuilding, Functional, Crossfit, Full Body, Chest
Level
Intermediate
Location
Gym
Frequently Asked Questions
What Is The Current Training Split
New Split: 1/9/23
Monday - Chest + Back
Tuesday - Legs
Wednesday - Shoulders + Arms
Thursday - Chest + Back
Friday - Legs
Saturday - Shoulders + Arms
Sunday - Long Run
*There are no full rest days on this training split! There is a workout every single day either weightlifting, running, or both.
Drop = Drop Set: (15,12,10 drop 10)
Example #1: 15,12,10 drop 10
This means on the last set complete 10 reps, then drop to a lighter weight, then complete 10 more reps without resting between weight changes.
Example #2: 3 x 15 drop 20 drop 10
This means you do three sets of the posted drop set. Set 1: 15 drop 20 drop 20, Set 2: 15 drop 20 drop 20, Set 3: 15 drop 20 drop 20
Sets To Failure: (3 x fail)
Example:
This means there is no set number of reps, go until muscle failure.
Superset or Compound Set: (3 sets of 20/20)
Example:
Complete 20 reps of the first exercise, then complete 20 reps of the following exercise within the same set, without resting in between exercises until both are completed to equal one set.
Pyramid Sets: (15,12,10,8) or (20,15,10,15,20)
Anytime you see a pyramid set, regardless of the number of reps, you should try to increase the weight each set as the reps decrease.
Straight Sets: (8,8,8,8)
Anytime you see straight sets, regardless of the number of reps, there is going to be a higher emphasis on maintaining tempo. Its okay if you finish all of the required sets while staying at the same weight.
Time Under Tension Ratios: (4:2:1:2)
1st number: (x:0:0:0) How long the negative portion of reach rep should take.
2nd number: (0:x:0:0) How long you should pause on the stretch.
3rd number: (0:0:x:0) How long the positive portion of reach rep should take.
4th number: (0:0:0:x) How long you should pause on the contraction.
Rest Time Between Sets:
1RM-3RM rep range = 60-120 seconds of rest between sets.
4-12 rep range = 30-60 seconds of rest between sets.
15+ rep range = 45-90 seconds of rest between sets.
Frequently Asked Questions
What Is The Current Training Split
New Split: 1/9/23
Monday - Chest + Back
Tuesday - Legs
Wednesday - Shoulders + Arms
Thursday - Chest + Back
Friday - Legs
Saturday - Shoulders + Arms
Sunday - Long Run
*There are no full rest days on this training split! There is a workout every single day either weightlifting, running, or both.
Drop = Drop Set: (15,12,10 drop 10)
Example #1: 15,12,10 drop 10
This means on the last set complete 10 reps, then drop to a lighter weight, then complete 10 more reps without resting between weight changes.
Example #2: 3 x 15 drop 20 drop 10
This means you do three sets of the posted drop set. Set 1: 15 drop 20 drop 20, Set 2: 15 drop 20 drop 20, Set 3: 15 drop 20 drop 20
Sets To Failure: (3 x fail)
Example:
This means there is no set number of reps, go until muscle failure.
Superset or Compound Set: (3 sets of 20/20)
Example:
Complete 20 reps of the first exercise, then complete 20 reps of the following exercise within the same set, without resting in between exercises until both are completed to equal one set.
Pyramid Sets: (15,12,10,8) or (20,15,10,15,20)
Anytime you see a pyramid set, regardless of the number of reps, you should try to increase the weight each set as the reps decrease.
Straight Sets: (8,8,8,8)
Anytime you see straight sets, regardless of the number of reps, there is going to be a higher emphasis on maintaining tempo. Its okay if you finish all of the required sets while staying at the same weight.
Time Under Tension Ratios: (4:2:1:2)
1st number: (x:0:0:0) How long the negative portion of reach rep should take.
2nd number: (0:x:0:0) How long you should pause on the stretch.
3rd number: (0:0:x:0) How long the positive portion of reach rep should take.
4th number: (0:0:0:x) How long you should pause on the contraction.
Rest Time Between Sets:
1RM-3RM rep range = 60-120 seconds of rest between sets.
4-12 rep range = 30-60 seconds of rest between sets.
15+ rep range = 45-90 seconds of rest between sets.
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