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

Sunday

W1D1 Lower Body

Warmup

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

DB Loaded Box Jump

5 x 4

Anderson Back Squat

6 x 4

Barbell Romanian Deadlift

7 x 6

Front Rack Bulgarian Split Squats

4 x 8

Reverse Sled Drag

4 x 100

Monday

W1D2 Upper Body

Warmup

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)

Wide Grip Incline Bench Press

6 x 3

Banded DB Floor Press

7 x 6

Wide Grip Pullups

5 x 5

Single Arm DB Row

5 x 8

DB Tate Press

15, 12, 10, 8

Barbell 21's

3 x 21

Tuesday

W1D3 Anaerobic Conditioning

Conditioning Warmup

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

Seated Box Jumps to Single Leg Landing

5 x 4

May 1, 2024

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.

1/2 Kneeling Weighted Paloff Presses

4 x 12

Parasympathetic Breathing

1 x 5:00

Wednesday

W1D4 Lower Body

Warmup

Lower Body Warm-up

Banded Sumo Deadlifts

15, 12, 10, 8, 8

Front Squats

20, 15, 12, 10, 10

Double Contraction Landmine Reverse Lunges

3 x 8

Banded Hamstring Curls

1 x 100

Barbell Glute Bridge

1 x 100

Thursday

W1D5 Upper Body

Warmup

Upper Body Warmup

Seated Shoulder Press

5 x 6

Single Single Double DB Shoulder Press

10, 8, 6, 6

Weighted Chin-ups

5 x 3

Alternating Chest Supported DB Row + Double Arm DB Row

45, 36, 30

10/20 Barbell Curls + DB Hammer Curls

3 x 10

10/20 Overhead DB Tricep Extensions + Banded Tricep Extensions

3 x 10

Friday

W1D6 Aerobic Conditioning

Warmup

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

Power Skips into Depth Drop

4 x 2

May 4, 2024

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.

Plank Side Pulls

4 x 15

Parasympathetic Breathing

1 x 5:00

Saturday

W1D7 Active Recovery

Rowing.

Foam Roll.

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