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.
Warmup
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
DB Loaded Box Jump
5 x 4
C
Anderson Back Squat
6 x 4
D
Barbell Romanian Deadlift
7 x 6
E
Front Rack Bulgarian Split Squats
4 x 8
F
Reverse Sled Drag
4 x 100
Warmup
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
Wide Grip Incline Bench Press
6 x 3
C
Banded DB Floor Press
7 x 6
D
Wide Grip Pullups
5 x 5
E
Single Arm DB Row
5 x 8
F
DB Tate Press
15, 12, 10, 8
G
Barbell 21's
3 x 21
Conditioning Warmup
A
1. Foam Roll Adductors x 45s each leg 2. Single Leg Rock Back Adductor Stretch 30s active into 15s stretch hold, each leg 3. Ultimate Stretch 6 total reps, alternating sides 4. Fire Hydrants 2 sets of 5, each side 5. Lateral Lunge 3x3 each leg, non-alternating fashion
B
Seated Box Jumps to Single Leg Landing
5 x 4
May 1, 2024
C
6 Rounds 300m row sprint (cap the row at 70s) 50m run sprint Rest 90s between each round. This is an incomplete rest and your goal by the end is complete exhaustion. NOTES: When the clock starts, row for 300m as fast as possible. No matter what, cap the row at 70s (1:10). As soon as you get off the rower, sprint for 50m. Now, the run could get tricky depending on where you're training. The 2 preferable runs are running on the ground or you can go to a true form runner (motorless treadmill). If you can't run on the ground or run on a true form, use a treadmill but make the transition as fast as possible. And if you can't do any of those, come off the rower and complete 10 burpees as fast as possible. Your score is the TOTAL time to complete all 6 rounds including the rests.
D
1/2 Kneeling Weighted Paloff Presses
4 x 12
E
Parasympathetic Breathing
1 x 5:00
Warmup
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
Banded Sumo Deadlifts
15, 12, 10, 8, 8
C
Front Squats
20, 15, 12, 10, 10
D
Double Contraction Landmine Reverse Lunges
3 x 8
E1
Banded Hamstring Curls
1 x 100
E2
Barbell Glute Bridge
1 x 100
Warmup
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 Shoulder Press
5 x 6
C
Single Single Double DB Shoulder Press
10, 8, 6, 6
D
Weighted Chin-ups
5 x 3
E
Alternating Chest Supported DB Row + Double Arm DB Row
45, 36, 30
F
10/20 Barbell Curls + DB Hammer Curls
3 x 10
G
10/20 Overhead DB Tricep Extensions + Banded Tricep Extensions
3 x 10
Warmup
A
Conditioning Warmup
1. Foam Roll Adductors 45s per side 2. Single Leg Rock Back Adductor Stretch 30s active + 15s stretch hold 3. Ultimate Stretch 6 total reps, alternating sides each rep 4. Single Leg Fire Hydrants 2 sets of 5, each side 5. Lateral Lunge 3 sets of 3 each leg, non alternating fashion
B
Power Skips into Depth Drop
4 x 2
May 4, 2024
C
5 Rounds Of... 10 db thrusters 10 burpee box jumps 10 calorie assault bike (8 calories for ladies) Rest 3:00 between sets NOTES: At the start of 3-2-1 GO, complete 10 unbroken db hang squat clean thrusters then go straight into 10 burpee box jumps and finish with a sprint on the bike for 10/8 calories. Your goal is maximum heart rate on every round with a "close to" complete recovery between rounds. Keep the rounds under 2 minutes so if you're on the bike at 2:00, stop the round and begin your rest. Select a db weight that is medium load and allows for 10 unrboken reps on every set. Recommended weights are Guys:35s and Ladies:20s. The box height is 24" for guys and 20" for ladies. Scale as needed.
D
Plank Side Pulls
4 x 15
E
Parasympathetic Breathing
1 x 5:00
A
Rowing.
B
Foam Roll.
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