Coach Bronson
Follow the same program I use to build muscle and gain lean mass!
If you're ready to launch your metabolism to the next level, this program is what you need. I've spent years perfecting this program to optimize muscle growth, functional movement, and increase your metabolic capacity.
In this program you get:
✅ Maximum muscle activation
✅ Variety and reduced recovery requirements
✅ Metabolic condition that supports muscle growth
✅ Enhanced core strength
✅ Better overall muscle definition than other programs
✅ Functional strength (look good and live well)
✅ Videos and detailed descriptions of each workout and exercise
You won't find another program designed for optimal muscle building, written by a keto/carnivore coach with the years of experience, training, and practical application of exercise science that I've put into this program.
You will get stronger. You will improve your metabolism. You will live better if you follow this program.
After you purchase, you will get an email with instructions on how to download the app and get access to the workouts.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Posterior Chain Warm-up
2:00 Row, Bike, Jog, or Jump Rope Posterior Chain Warm-up - 10 Jumping Lunges - Side-Lying Clams x 20 ea. side - Glute Ham Bridge x 20 - Fire Hydrant x 20 (10 f/b each side) - 10 Cook Squats - 20 Banded Good Mornings
B
Rack Pull Deadlift
7 x 1
C
BB Front Squat
4 x 5
D
45 Degree Hip Extensions
4 x 8
E
DB Front Foot Elevated Split Squat
3 x 10
F
Banded Ab Pulldown
3 x 25
Prep
A
Upper Warm-up
5:00 AMRAP - 10 Sit-ups - 10 Push-ups - 10 Jumping Jacks Mobility 2 Rounds - 10 Banded Shoulder Pass Throughs - 10 Wall Angels - 10 Active Shoulder Hangs - :30 Table Top Stretch
B
DB Seated Shoulder Press
7 x 3
C
Incline Bench Machine
4 x 6
D1
Seated V-Handle Row
3 x 15
D2
Tricep Rope Pulldowns
3 x 15
E1
Alternating Dumbbell Curls
3 x 10
E2
Rolling Tricep Extensions
3 x 15
F
DB Seated Side Bend
3 x 15
Prep
A
Bodyweight Warm-up
5:00 AMRAP - 10 Air Squats - 10 Sit-ups - 10 Push-ups - 10 Jumping Jacks Mobility: Foam Roll Circuit
B
Turkish Getup
3 x 5
Conditioning
C
DB Complex
Dumbbell Complex w/light weight: 3 Rounds of: - 8 Deadlifts - 8 Power Cleans - 8 Front Squat - 8 Push Press - 8 Lunges (4 ea.) - 8 Bent-over Rows Rest 2-3:00 between rounds *Do not drop the db's
D
Farmer Carry
4 x 1:00
Prep
A
Posterior Chain Warm-up
2:00 Row, Bike, Jog, or Jump Rope Posterior Chain Warm-up - 10 Jumping Lunges - Side-Lying Clams x 20 ea. side - Glute Ham Bridge x 20 - Fire Hydrant x 20 (10 f/b each side) - 10 Cook Squats - 20 Banded Good Mornings
B
Wide Stance Box Squat
8 x 3
C
Sumo Deadlift
10 x 1
D
Bulgarian split Squats
6 x 3
E
Banded Hamstring Curl
1 x 100
F
Stir the Pot
4 x 0:10
Prep
A
Upper Warm-up
5:00 AMRAP - 10 Sit-ups - 10 Push-ups - 10 Jumping Jacks Mobility 2 Rounds - 10 Banded Shoulder Pass Throughs - 10 Wall Angels - 10 Active Shoulder Hangs - :30 Table Top Stretch
B
Bench Press
C
Push Press
6 x 3
D1
Pull-up/Chin-up
3 x MAX
D2
Chest Fly Machine
4 x 10
E1
Cable Curls
3 x 15
E2
DB Back Flys
3 x 15
F
Straight Leg Sit-up
3 x 20
Coach Bronson
As a Physical Fitness Instructor in the military and as the owner of a health and fitness center, I have spent many years helping people improve their health and physical performance. This program will make you stronger and improve your fitness.
