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.
Prep
A
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
B
Seated + Weighted Vertical Jumps
3 x 5
C
Heels Elevated Front Squats
15, 12, 10, 8, 6
D
Banded Barbell RDL's
15, 12, 10, 10
E
Feet Elevated Single Arm Front Rack Reverse Lunge
15, 12, 10
EMOM x 10:00 + Farmer Carry
F
Every Minute On the Minute for 10 Minutes: Evens (0,2,4,6,8): 12/10 calorie bike (cap time at 30s) Odds (1,3,5,7,9): 12 db thrusters - moderate weight w/ unbroken reps -REST 2:00- 400m db farmer carry - moderate/heavy weight where you only have to break 1-2 times. Not so light that you aren't struggling, but not so heavy where you have to rest every 100ft.
Prep
A
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)
B
Banded Pyometric Pushups
3 x 10
C
Close Grip Bench Press.
15, 12, 10, 8, 6
D
Incline Dumbbell Press w Rotation
3 x 30
E1
Ring Pushups
3 x 10
E2
Banded Flys
3 x 30
F
Tricep Triple Set
3 x 50
Prep
A
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)
B
Weighted Chin-ups
4 x 9
C
Deficit Deadlifts
15, 12, 10, 10, 8
D1
Inverted Rows
3 x 12
D2
Seesaw Rows
3 x 30
E
Prone Double Arm DB Curl
15, 12, 10, 10
Prep
A
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)
B
Seated Pin Press
15, 12, 10, 8, 6
C
Kettlebell Push Press w OH Carry
3 x 15
D1
Barbell Shrugs
15, 15, 12, 12
D2
DB Lateral Raises
4 x 12
E1
Bradford Press
3 x 20
E2
Banded Face Pull
3 x 30
Conditioning
A
General DB Warmup
2 Rounds Of... 8 RDLs 8 bent over rows 8 curls 8 high pulls 8 shoulder presses Then... 6 x ultimate stretch; switch sides each rep
B
Neutral Grip DB Floor Press
15, 12, 12, 10, 10
C1
Barbell Skullcrushers
3 x 12
C2
Rock N Roll Tricep Extensions
3 x 20
D
Barbell Pushup Nitro
E
Kettlebell Hammer Curl
15, 12, 10, 10
F1
DB Waiter Curl
15, 12, 10
F2
Banded Curl
3 x 30
G
3-Way Bicep Nitro
3 x 60
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