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 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
B
Back Squats
15, 12, 18, 18, 12
C
Oscillating Landmine Curtsy Lunge
3 x 8
D
Band Resisted Stiff Leg Deadlifts
15, 12, 10, 10
Circuit
E
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.
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
Bench Press.
15, 18, 15, 10, 8
C
ISO/Dynamic DB Bench Press
30, 24, 20, 16
D
Pushup Test With Hold
E1
Incline Overhead Banded/Cable Tricep Extensions
4 x 30
E2
Tate Press
4 x 12
Prep
A
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)
B
Wide Grip Pullups
20, 12, 8, 8, 5
C
Close Grip Landmine Rows
15, 10, 18, 12, 8
D
LATS Giant Set
3 x 60
E
DB Hammer Curl + Reverse Grip Barbell Curl Superset
4 x 30
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, 10, 8
C
Double Arm Landmine Press Against Band
15, 12, 10, 8
D1
DB Shrugs
15, 15, 12, 12
D2
Bent Over DB Reverse Flys
4 x 10
E
Lateral Raises: Tops, Fulls, Bottoms
3 x 30
Prep
A
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
B1
DB Pushups
B2
DB Skullcrushers
3 x 15
C1
Heavy Band Tricep Extensions
C2
Chest Supported Tricep Kickbacks
3 x 15
D
ISO/Dynamic DB Curls - Palms Up (5/5, 4/4, 3/3)
E1
Double Arm DB Hammer Curls
3 x 10
E2
DB Waiter Curl
3 x 10
E3
Kettlebell Towel Curls with ISO Hold
3 x 10
Prep
A
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
B
Box Jump + Depth Drop + Broad Jump
4 x 3
Circuit
C
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
D
Recovery
CrossFit Gym Owner. USA Weightlifting Sport Performance Coach. CrossFit Level 2 Trainer. Competitive CrossFit Athlete. Aspiring Firefighter. Girl Dad. PatriotAF.
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