American Muscle

Strength & Conditioning

Coach

Haven Waller

American Muscle blends the tried and true techniques of powerlifting, bodybuilding and functional fitness to give you the ultimate training program

We use conjugate methods for strength training, bodybuilding theories for building muscle and functional fitness for sustainable conditioning.

Our goal is to improve your existence through training, coaching, and nutrition support. We know that a person who trains hard and eats well while being a part of a likeminded tribe will add quality of life for years to come. That's what we do and that's who we are.

We use a traditional body part split to go deep with each muscle group 1 day at a time, 5 days a week. Broken up by leg day, chest/tricep day, back/bicep day, shoulder day, and arm day (Arm Farm) you're guaranteed to see real results from your consistent effort.

The strength and hypertophy work are the meat and potatoes of our program. The functional conditioning and direct core work are the accessories.

Our coaches are here 24/7 to help you with questions you may have about exercises, equipment, modifications, and even form checks. With over 12 years in the coaching and gym ownership biz, we promise unmatched support.

$49 / mo

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Strength Breeds Confidence

By pushing yourself and breaking barriers, you're building confidence in your abilities. This carries over into life outside the gym.

Success Leads To Motivation

Many people are motivated to improve, but don't where to start or how to get there. Those who train American Muscle are given the blueprtint on how to be successful, which leads to greater motivation to continue on the journey to self improvement.

Success Is A Rising Tide

We believe that those who work hard in the gym and experience success will naturally improve other aspects of their lives. Nutrition, relationships, self esteem, physical activity will all improve thanks to the lessons learned in the gym.

Improved Body Compsition and Biomarkers

Do the work. Reap the rewards. It's that simple. By focusing on building strength and muscle, your body will respond with... strength and muscle. How do you build a castle? One brick at a time. How do you build the body you want? One training session at a time.

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, hypertophy, and conditioning, 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

Workout delivery, workout tracking, video demonstrations, coach communication, all in the palm of your hand. PDF's are so 2020.

Equipment

Required

Barbell // Dumbbells // Squat Rack + Bench // Pull-Up Bar // Bands // Plates

Recommended

Kettlebells // Chains

Sample Week

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

Monday

W28D161 Legs

Prep

Lower Body Warm-up

Lower Body Warmup 1. Foam roll glutes, quads, thoracic spine 2. Dynamic Couch Stretch + Static Hold: 20s dynamic + 15s hold, each leg 3. Bird Dogs: 2 sets of 5 each side; switch sides each set 4. Banded Glute Bridges: 2 sets of 10. Rest 30s between sets 5. Barbell/DB Rdl + Barbell/DB Front Squat: 3 sets of: 5 RDLs + 5 Front Squats. Rest 30s between sets

Back Squats

15, 12, 18, 18, 12

Oscillating Landmine Curtsy Lunge

3 x 8

Band Resisted Stiff Leg Deadlifts

15, 12, 10, 10

Circuit

EMOM x 15:00 Minute 1: 12/10 calorie assault bike Minute 2: 15 dumbbell thrusters (35# dbs for males, 25# dbs for females) Minute 3: 15 hollow rocks *Repeat for 15 total minutes. NOTES: Complete the designated amount of reps per movement, per minute. Once you get complete all the reps, rest the remainder of that minute. For example, for Minute 1, complete 12 calories on the bike (10 calories for females) as fast as possible then rest the remainder of that minute. At minute 2, complete 15 db thrusters and rest the remainder of that minute. And so on and so on. Adjust the weight of the dumbbells as needed to get 15 unbroken every round.

Tuesday

W28D162 Chest+Triceps

Prep

Upper Body Warmup

1. Foam roll thoracic spine with arms straight overhead, arms crossed, then roll over on your sides and hit the lats. 2. Dymamic Effort Ring/TRX Lat stretch: 30s dynamic movement into 15s static hold 3. Thoracic Rotations: 2 sets of 5 each side. Switch sides each set. 4. Banded Complex: 3 sets of 10 over and backs + 10 face pulls + 10 banded pull aparts. Rest 30s between sets 5. 3 Rounds Of: 5 bent over barbell/db rows + 5 pushups (or 5 overhead presses if shoulder day)

Bench Press.

15, 18, 15, 10, 8

ISO/Dynamic DB Bench Press

30, 24, 20, 16

Pushup Test With Hold

Incline Overhead Banded/Cable Tricep Extensions

4 x 30

Tate Press

4 x 12

Wednesday

W28D163 Back+Biceps

Prep

Back Warmup

1. Foam roll thoracic spine with arms overhead and arms crossed for 45s 2. Cat and Cows for 20 total alternating reps 3. Stiff legged up and overs for 16 total alternating reps 4. Single arm banded or cable lat pulldowns for 2 sets of 10 each side 5. 3 sets of 10 seesaw rows and 5 slow pushups (rest 30s between sets)

Wide Grip Pullups

20, 12, 8, 8, 5

Close Grip Landmine Rows

15, 10, 18, 12, 8

LATS Giant Set

3 x 60

DB Hammer Curl + Reverse Grip Barbell Curl Superset

4 x 30

Thursday

W28D164 Shoulders

Prep

Upper Body Warmup

Seated Pin Press

15, 12, 10, 10, 8

Double Arm Landmine Press Against Band

15, 12, 10, 8

DB Shrugs

15, 15, 12, 12

Bent Over DB Reverse Flys

4 x 10

Lateral Raises: Tops, Fulls, Bottoms

3 x 30

Friday

W28D165 Arms

Prep

General DB Warmup + Ultimate Stretch

2 Rounds with light dumbbells: 8 RDLs 8 bent over rows 8 palms up curls 8 high pulls 8 shoulder presses Then, complete 6 alternating Ultimate Stretches

DB Pushups

DB Skullcrushers

3 x 15

Heavy Band Tricep Extensions

Chest Supported Tricep Kickbacks

3 x 15

ISO/Dynamic DB Curls - Palms Up (5/5, 4/4, 3/3)

Double Arm DB Hammer Curls

3 x 10

DB Waiter Curl

3 x 10

Kettlebell Towel Curls with ISO Hold

3 x 10

Saturday

W28D166 Conditioning

Prep

General DB Warmup + Ultimate Stretch

2 Rounds with light dumbbells: 8 RDLs 8 bent over rows 8 palms up curls 8 high pulls 8 shoulder presses Then, complete 6 alternating Ultimate Stretches

Box Jump + Depth Drop + Broad Jump

4 x 3

Circuit

5:00 AMRAP 20 kb swings (70/55) 12 calorie bike 10 burpees *goal is at least 3 rounds in 5 minutes - rest 5:00 - 4:00 AMRAP 15 kb swings (70/55) 10 calorie bike 7 burpees *goal is at least 3 rounds in 4 minutes - rest 4:00 - 3:00 AMRAP 10 kb swings (70/55) 8 calorie bike 4 burpees *goal is at least 3 rounds in 3 minutes

Recovery

Coach

More from American Muscle

Haven Waller

CrossFit Gym Owner. USA Weightlifting Sport Performance Coach. CrossFit Level 2 Trainer. Competitive CrossFit Athlete. Aspiring Firefighter. Girl Dad. PatriotAF.

Because being fit is AmericanAF.

This is your chance to join a tribe of likeminded people who love to exercise their God given freedoms to life a life of strength and happiness.

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FAQs

How many days a week is this program?

American Muscle is Monday through Friday. Monday is leg day. Tuesday is chest+triceps. Wednesday is back+biceps. Thursday is shoulders. Friday is Arm Farm. Each week is sprinkled with functional conditioning and core work that compliments each training session.

How long does each session take?

Once you get the warmups dialed in and get comfortable with the flow of the workouts, you should be in and out within 60-75 minutes.

Who is this program for?

First off, this program is for anyone who is willing to show up with intention and consistency. If you are familiar with the big compound movements like the squat, bench, and deadlift, you're going to love this. If not, I am here to help you gain familiarity. You just have to show up.

I train out of my garage. Is that an issue?

If you have a squat rack and a bench, barbell and plates, dumbbells, pull up bar, and bands, you're good to go. If there is a movement that requires a special piece of equipment we will provide modifications for you.

What should I expect on an average training day?

Each training day starts with a specific warmup to prime the main movers. Next we focus on some explosive plyometric movement to enhance our performance. Then we move into 4-6 strength/hypertrophy exercises. And we finish the session with core or conditioning.

What if I don't know what a certain exercise is?

We provide video demonstratins for every exercise along with a description on how to execute the movement. If you ever have a question about a certain movement or need a modification, we are here to help you 24/7.

What happens if I miss a day?

Life happens. If you miss a day, it's not going to derail your progress. Simply get back to the regulary scheduled program as soon as you can. Don't try to make up days or you'll end up stacking them and the stress of trying to "catch up" isn't worth it.

I want to do this but I can't train 5 days a week. What do I do?

If you can train 4 days; do everything but the arm day. If you can only train 3 days, do the leg day (Mondays). Do the back day (Wednesdays). And rotate every other week between chest day (Tuesdays) and shoulder day (Thursdays).

Am I going to get "bulky" on this program?

Bulky vs Lean has everything to do with your nutrition and caloric intake; and some genetics. If you want to get bulky, you can, but it will take eating at a caloric surplus. If you want to get lean, you can, but it will take eating at maintenance or in a caloric deficit.

The Proof