I built Elite Grind for lifters who already have the basics down and want a higher ceiling. This is 24 weeks of real work: two upper days, two lower days, and an athletic power day, built in waves so you push hard and still recover.

What’s inside

• A 195-page PDF you can print or use on your phone
• 24 weeks, 5 training days a week: upper strength, lower strength, athletic power, upper volume, lower volume
• Every session laid out: warm-up, main lifts, accessories, sets, reps, rest, RPE, cues, regressions, and progressions
• A weekly overview and readiness rules so you know when to push and when to back off
• Six 4-week blocks: Accumulation I, Strength I, Power and Intensify I, Accumulation II, Strength II, Peak and Express
• Only have 4 days? I show you which days to keep

Who it’s for
Advanced and high-intermediate lifters with solid squat, hinge, press, and pull positions. You need a full gym with a barbell, rack, dumbbells, and cables or bands. Sessions run about 55 to 75 minutes. New to lifting? Start with Foundation Grind.

What you get
Six months of structured, progressive training and the logs to prove it. No Olympic lifts. Show up and follow the plan. Your logs will show you the work.

Want every program plus everything I add next? Get all access with The Standard at setthestandard.fit.

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This is general fitness and nutrition education, not medical advice.