AC Health & Performance
Strength & ConditioningThe AC Health & Performance Total Body Program is a 4-week structured training system built for anyone who wants to get stronger, build lean muscle, and move with purpose.
Designed for both athletes and general population lifters, this program combines foundational strength work, hypertrophy training, and explosive power movements into four focused sessions per week. Each workout trains the full body while emphasizing specific movement patterns to maximize performance, recovery, and long-term progress.
Whether you’re an athlete looking to stay sharp in the off-season or someone who simply wants a structured, effective program to follow, this system provides a clear roadmap with built-in progression.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warm-Up
5 Reps Each Exercise (1 Round) Arm Circles Hip Circles Hip Openers Iron Crosses Scorpions Hip Bridges Knee Hugs Active Hamstring Floss Yoga Spiderman Body Weight Squats
B1
Back Squat
3 x 6
B2
Box Jump
3 x 3
C1
Bulgarian Split Squat
3 x 8
C2
Stability Ball Hamstring Curl
3 x 10
D1
Walking Lunges
3 x 12
D2
Calf Raise
3 x 12
E
Hanging Knee Raise
3 x 12
Prep
A
Dynamic Warm-Up
5 Reps Each Exercise (1 Round) Arm Circles Hip Circles Hip Openers Iron Crosses Scorpions Hip Bridges Knee Hugs Active Hamstring Floss Yoga Spiderman Body Weight Squats
B1
Barbell Bench Press
3 x 6
B2
Med Ball Chest Pass
3 x 5
C1
Incline DB Bench Press
3 x 8
C2
Chest-Supported DB Row
3 x 8
D1
DB Lateral Raise
3 x 12
D2
Tricep Pushdown
3 x 12
Push Up (Burnout)
E
AMRAP (Push Ups) 1 Set
Prep
A
Dynamic Warm-Up
5 Reps Each Exercise (1 Round) Arm Circles Hip Circles Hip Openers Iron Crosses Scorpions Hip Bridges Knee Hugs Active Hamstring Floss Yoga Spiderman Body Weight Squats
Conditioning
B
Condy Circuit
Conditioning A (10 min EMOM) 5 KB Swings 5 Push Ups 5 Air Squats Conditioning B (Sled / Carry Work) 5 rounds: 20m sled push 20m farmer carry
Prep
A
Dynamic Warm-Up
5 Reps Each Exercise (1 Round) Arm Circles Hip Circles Hip Openers Iron Crosses Scorpions Hip Bridges Knee Hugs Active Hamstring Floss Yoga Spiderman Body Weight Squats
B1
Deadlift
3 x 5
B2
Broad Jump
3 x 3
C1
Romanian Deadlift
3 x 8
C2
Step-Ups
3 x 8
D1
Hip Thrust
3 x 10
D2
DB Seated Single Leg Calf Raise
3 x 12
E
Plank Variations
3 x 0:30
Prep
A
Dynamic Warm-Up
5 Reps Each Exercise (1 Round) Arm Circles Hip Circles Hip Openers Iron Crosses Scorpions Hip Bridges Knee Hugs Active Hamstring Floss Yoga Spiderman Body Weight Squats
B1
Pull-Up
3 x 6
B2
Seated Cable Row
3 x 5
C1
Barbell Row
3 x 8
C2
DB Shoulder Press
3 x 10
D1
Band Face Pull
3 x 12
D2
Barbell Bicep Curl
3 x 10
E
Farmers carry
3 x 30
