Athletic Hero Build Aim To PASS THE AMERICAN DREAM PLAN 1 TRUE FINALE
Athletic Hero Build Aim To PASS THE AMERICAN DREAM PLAN 1 TRUE FINALE
Athletic Hero Build Aim To PASS THE AMERICAN DREAM PLAN 1 TRUE FINALE
I am not a doctor, and this is not meant to be taken as a medical advice. The
information provided in this book is based upon my experiences as well as my
interpretations of the current research available.
The advice and tips given in this course are meant for healthy adults only. You should
consult your physician to insure the tips given in this course are appropriate for your
individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided in this course.
This product is for informational purposes only and the author does not any accept
any responsibilities for any liabilities or damages, real or perceived, resulting from the
use of this information.
F
or this section of the Training Plan, you will do this each work out phase for 3
weeks on and 1 week off. During your 1 week off its important for you to stay
active by either having a deload week where you do the same workout and
just lift lighter weights, or just increase your daily stretching routine and perform extra
LISS Cardio daily. It is essential to take some time off to give your body adequate time
to repair so that you do not fry your central nervous system or overwork yourself to
the point you start to receive injuries. Remember this a 10-month program to follow
and not resting or recovering properly would not give you the HEALTHY results you
are looking for. Remember when you rest, recover and revitalize your muscles you
can get more out of them and then allow yourself to push harder and become
stronger. For the 1st phase you will alternate between workouts A and B. Perform each
workout twice a week. An example would be
It doesn’t have to be set in stone like that but just do what’s best for your schedule.
This will be the 1st month of your training and the 6th month you’ll come back to it.
NOTE: ALWAYS DRINK 2 bottles of Water 1 hour before your workout so you are fully
hydrated. Hydration is a HUGE key in helping prevent injuries and giving a more
effective workout. Rest 60-90 seconds between exercises and focus on controlling
the weight and really feeling the tension in your muscles. Warmup on any cardio
machine for 5-10 minutes before weight training and Always do 1-2 warmup sets
before starting the workout.
To Safely and properly perform the Barbell Row, Hold the bar with a palms down grip
keep your lower back in its natural and arch and bend at the hips until your torso is nearly
parallel to the floor. Let the bar hang straight down and then row it to your chest as you
squeeze your shoulder blades together
Triceps Pushdowns superset with Barbell Curls: 3 sets of 8-10 reps (each)
*incorporate any cardio from the training pdf file throughout the week*
(Ab Workout 1, 2, or 3)
Remember this: If your goals are aesthetic or athletic or both there are certain rep
ranges to follow.
To build muscle size, pick an exercise that only allows you to do between 8-14 reps
(you should be able to do at least 8 and no more than 14)
To build strength, pick an exercise that only allows you to do between 1-5 reps (you
should be able to do at least 1 and no more than 5)
For both, pick an exercise that only allows you to do between 6-8 reps (you should
be able to do at least 6 and no more than 8)
F
or this section of the Training Plan, you will be moving onto working more fast
twitch muscle fibers. So the training will be a bit more explosive and plyometric
based which allow you to have more power, hit harder, and move faster just
like an athletic hero would. The reps will be higher, and the rest will be shorter.
*Do Ab Workout 1, 2, or 3*
One Arm Cable Row: 3 sets of 20 reps each time each arm
Monday: Workout A
Wednesday: Workout B
Friday: Workout A or B
Just fit it into your schedule and perform it 3 days week. For this one you need a
deload week of LISS Cardio and plenty of stretching.
F
or this section of the Training Plan, you will be taking a break from the weight
training and focusing primarily on calisthenics. Bodyweight exercises are
phenomenal for building pure body control and working your stabilizing
muscles to give you a more aesthetic look when your body fat is low enough. These
next few weeks will train you on how to make them effective at building muscle,
strength, and burning fat and give you more functional strength to move around with,
as a hero would need. Feel free to add weight to exercises as well to make them more
challenging as your strength grows.
These are Tri-sets meaning after you finish one exercise you immediately move onto
the next one listed with minimal to no rest and then move on to the third exercise.
Remember to rest 60-90 seconds but if you want a more fat burning workout try
lowering the rest time to less than a minute. Also if you are trying go for a certain
aesthetic look remember you can always change your reps up to fit your goals.
F
or this section you will hit the weights again and will primarily be focusing on
building that strong body aesthetically. These months will show you have put in
work to earn that heroes body and will help your muscles and confidence grow.
Workout A
Decline Pushups superset with Dumbbell Squat to Shrug: 3 sets 10-15 reps each
Single Arm Push Press to dumbbell lunges: 3 sets of 10 reps each side
One Arm Plank Row to Dumbbell Floor Press: 4 sets of 12 reps each
Monday: Workout A
Wednesday: Workout B
Friday: Workout A or B
F
or those who follow my channel this part of the program may seem very
familiar to all of you. Yes, this is a MODIFIED version of my All Might Deku
Tough Like the Toonz. I truly made this workout to mimic his style of training
and figured what better way to end the phase and training month off as to see how
you compared to a version of the American Dream Plan. For this section we are
focusing primarily on the strongman training, very similar to what Deku underwent
and tons of bodybuilding and athlete training to compliment it. Also, Cardio this month
will be moderate pace, so you can increase your stamina.
FULL WORKOUT:
Tire Hits: 4 sets of 20 reps each reps or Medicine Ball Slams 4 sets of 20 reps
The reason you perform each workout phase months apart at a time is to see how
much you have improved when re-doing them. Compare yourself from Month 1 to
Month 5 and just see how dramatic the improvements in strength have become. You
can do this now all you need now is consistency, discipline, plenty of rest, and a
healthy appetite.
I
n today’s world it is hectic to try to manage all three that’s why Knowing your
schedule and what you can dedicate to all 3 of the main components is crucial
instead of doing them Randomly at your leisure.
Remember this.
“RANDOM ACTIONS, YIELD RANDOM RESULTS”
~ Brandon Carter
So it’s important to have a plan every single day and to know your weekly schedule.
Now I understand, your schedule will never be completely the same as we all have
different jobs, schools, and lives. So that’s why every single week you make the best
effort possible. As I’ve said many times before. You only get a little bit better each
day, but each of those miniscule results Add up to PHENOMENAL PRODUCTS.
6:00 AM
7:00 AM
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12:00 PM
1:00 PM
2:00 PM
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12:00 AM
1:00 AM
-5:00 AM
Week:
Focus:
Flexibility/Yoga
Abs
Morning
Afternoon
Night
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Monday
Tuesday
Wednesday
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Saturday
Sunday
The reason it’s the 1st 3 sets being counted is because that is when you are strongest.
Don’t count warmup sets, just your work sets. If you hit new PRs, be sure to mark the
date you hit them and the weight you finally made either here or in a notebook.
F
irst things first Confidence is the Staple of all of this. It seems you weren’t
confident enough to let me know you asking for help by being on so maybe
we can remedy thisYou gotta believe in yourself man, you gotta know YOU
are capable of great things.
Just so you know I wasn’t always the Strapping Hunky Gentleman i am today ;)I used
to be a tubby anime fanboy all the way until Junior Year. I was this kid with an Afro
who was practically mute and had a really Really REAAAAAAALLLLLY Bad stuttering
problem, that I developed from years of being Bullied. And I wore Ridiculously Baggy
clothes to cover up my flabby body like the rappers. I mean look at this goof.
You may feel down when you have so many talented friends but think of something
you can do that they can’t do. For example I’m pretty fast. My High School Mile time
my senior year 4 minutes and 59 seconds and my 40 yard dash was 4.7. So thats a
Fitness talent right there which is why I’ve made fitness my main Passion :) Also I my
friends bet me I couldnt eat 8 Baconators in one sitting but I did and their frosties too
^_^ so I guess thats just a gross talent haha.
Next Change your style/appearance. Now you don’t have to change your personality
MUCH. because that’s what makes you you unless your kind of a wimp then yeaa, ya
gotta fix that. but ya gotta keep what makes you intact. But changing the way you
dress is just a fun way to reinvent yourself. Get a new haircut, shave.