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AC Health & Performance

Strength & Conditioning

Coach

Antonio Carter

AC Health & Performance is built for athletes and everyday individuals who are serious about getting stronger, improving performance, and staying consistent with their training.

This isn’t random workouts or guesswork. Every program is structured with a clear purpose—designed to build strength, improve movement, and deliver real, measurable progress over time.

If you’re tired of starting over, lacking direction, or not seeing results, this gives you the structure, accountability, and progression you need to actually move forward.

$20 / mo

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Structured Training That Gets Results

Follow a clear, progressive program designed to build strength and improve performance—so you’re never guessing what to do next.

Build Real Strength & Performance

Train with purpose, using proven methods that help you get stronger, move better, and perform at a higher level in and out of the gym.

Consistency & Accountability

Stay on track with a system that keeps you consistent and progressing, even when motivation isn’t there.

No More Guesswork

Every workout has a purpose. You’ll know exactly what to do, how to do it, and why it matters for your progress.

Designed for Long-Term Progress

This isn’t a quick fix. Build habits, discipline, and results that actually last.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell // Dumbbells // Squat rack // Adjustable bench // Weight plates // Cable machine // Resistance bands // Pull-up bar

Recommended

Full gym access // Cardio equipment (optional)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Phase 1 Day 1

Circuit

This is your choice of warm-up. A1.Bike/Jump Rope 3-5 mins A2. Worlds Greastest Strecth 2x5 each side A3. Glute Bridge 2x12

Back Squat

4 x 5 @ 6, 6, 7, 7

Romanian Deadlift

3 x 8 @ 6, 7, 7

Walking Lunge

3 x 10

Seated Hamstring Curl

12, 12, 15

Front Plank on Elbows

0:30, 0:40, 0:45

Monday

Phase 1 Day 2

Prep

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

Barbell Bench Press

4 x 5 @ 6

Chest-Supported DB Row

4 x 8 @ 6

Incline DB Bench Press

3 x 10 @ 6 lb

Lat Pulldown

3 x 8 @ 6 lb

Goblet Squat

2 x 10 @ 6

Seated Band Hamstring Curl

2 x 15 @ 7

Tricep Pushdown

3 x 12 @ 7

DB Bicep Curls

3 x 12 @ 7

Tuesday

Phase 1 Day 3

Circuit

This is your choice of warm-up. A1.Bike/Jump Rope 3-5 mins A2. Worlds Greastest Strecth 2x5 each side A3. Glute Bridge 2x12

Front Squat

4 x 6 @ 6

Hip Thrust

4 x 8 @ 6

Bulgarian Split Squat

3 x 8 @ 7

Physioball Leg Curl

3 x 12 @ 7

Suitcase Carry

3 x 30

Wednesday

Phase 1 Day 4

Prep

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

Pull-Up

4 x 6 @ 6

Barbell Overhead Press

4 x 5 @ 7

Seated Cable Row

3 x 10 @ 6

DB Lateral Raise

3 x 12 @ 7

Step-Ups

2 x 8 @ 6

Single Leg RDL

2 x 10 @ 6

Thursday

Phase 1 Day 5

Circuit

This is your choice of warm-up. A1.Bike/Jump Rope 3-5 mins A2. Worlds Greastest Strecth 2x5 each side A3. Glute Bridge 2x12

Trap Bar Deadlift

4 x 3 @ 7

Standing Broad Jump

4 x 3

Reverse Lunges

3 x 8 @ 7

Back Extension

3 x 10 @ 7

Pallof Press

3 x 12

Coach

More from AC Health & Performance

Antonio Carter

Coach and founder of AC Health & Performance. I help athletes and everyday individuals get stronger, move better, and stay consistent through structured, no-nonsense training. My approach is built around discipline, accountability, and real progress over time.

Train With Purpose

Stop going through the motions and start training with intent. At AC Health & Performance, every workout is built to move you forward—helping you get stronger, perform better, and stay consistent. If you’re ready for real progress, this is where it starts.

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FAQs

What level is this program for?

This program is designed for all levels. Whether you're just getting started or have training experience, the structure allows you to progress at your own pace.

How many days per week do I need to train?

Most programs are designed for 3–5 training days per week, depending on your schedule and goals.

Do I need a gym membership?

Yes, this program is best suited for those with access to a full gym. Some exercises can be modified if needed.

Will this help me build muscle and strength?

Yes. The program is built around progressive strength training to help you build muscle, improve performance, and see consistent results over time.

What if I miss a workout?

No problem. The program is flexible—just pick up where you left off and stay consistent moving forward.

Is this a beginner-friendly program?

Yes. Exercises can be adjusted based on your experience level, making it accessible for beginners while still challenging for more advanced lifters.

Why choose AC Health & Performance?

Because this isn’t random workouts—it's structured training designed to help you stay consistent and actually make progress.

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