All American Muscle - ATHLEAN-X (2024)

All American Muscle - ATHLEAN-X (2)

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WHAT IS

ALL AMERICAN MUSCLE

To be considered for the honor of All American, an athlete must excel in the performance of their sport at the highest level.

All American Muscle focuses on speed, power, and strength. Never sacrificing our goal of building pure lean muscle.

Whether you compete regularly in an organized sport, want to be a dominant weekend warrior or you simply want to look, feel and move like an All American athlete, All American Muscle delivers on and off the field.

DOMINATE

ON OR OFF THE FIELD

STRENGTH

Performing the big lifts regularly is the best way to develop and build off your strength base. Each month features training specifically programmed to keep you making strength gains.

POWER

Explosivity is a must for athletes as well as anyone who wants to not only be strong in the gym, but in their day-to-day life.

SPEED

You can’t be athletic if you lack speed. Dedicated workouts built around increasing speed will help those who are new to speed training while sharpening the skills of experienced athletes.

ENDURANCE

Being strong and fast is useless if you gas out. Intelligently programmed conditioning will build your gas tank and keep you in the action stronger for longer.

All American Muscle - ATHLEAN-X (12)

WHILE BUILDING MUSCLE

PHASE 1BUILD RAW MUSCLE

PHASE 2PURE HYPERTROPHY FOCUS

PHASE 3INCREASE WORK CAPACITY

PHASE 4ECCENTRIC OVERLOAD TRAINING

TRAINING GOALS

  • ADD MUSCLE MASS
  • BUILD STRENGTH
  • INCREASE POWER OUTPUT
  • ON AND OFF THE FIELD.

All American Muscle - ATHLEAN-X (13)

American Muscle was the first program of Jeff’s that I followed (other than his YouTube videos, of course!). I am so happy that I pushed through until the end. I followed his shred meal plan to a T- and the body fat just melted away, all while I built pure lean muscle. I’ve never been in better shape.No b.s.- Just results!

matthew hickey

All American Muscle - ATHLEAN-X (14)

I saw significant strength and agility gains with the all American bonus month. I did the program the month of august, and was not disappointed. Deadlift, bench squat and weighted pull ups all improved significantly.

TIM HAINES

All American Muscle - ATHLEAN-X (15)

The All American Muscle is the real deal program. As a tall 6’2” hardgainer guy it’s been tough to get the results I’ve been training for. With this program I’ve build lean muscle mass while improving athletic performance. I feel I’m in the best shape of my life. Probably equal to or better than my high school football days.

jared Stein

All American Muscle - ATHLEAN-X (16)

Jeff has the best workout programs in the whole universe

Patrick Cherubin

All American Muscle - ATHLEAN-X (17)

The structure is fantastic. The primers at the beginning of each workout are perfect for warming up and preparing you for what’s to come. It’s a great program and what you put into it is what you get out of it.

Elliot Bonds

REAL FOOD FOR REAL MUSCLE

Adding muscle mass while not adding fat has never been easier! Our simple to follow meal plan provides the step-by-step guidance to make sure your nutrition never gets in the way of your results again. All meals are adaptable and flexible to your specific tastes, with NO calorie counting or measuring needed. It’s scary how simple (but effective) this is…

  • DAY-BY-DAY MEAL PLAN & SUPPLEMENTATION GUIDE
  • ADAPTABLE TO MEET SPECIFIC TASTES
  • NO CALORIE COUNTING OR MEASURING REQUIRED
  • SIMPLE YET PROVEN TO GET RESULTS!

NEVER COUNT A CALORIE OR MEASURE… AND STILL GET SHREDDED!

All American Muscle - ATHLEAN-X (18)

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STILL HAVE QUESTIONS?

IS THIS A BODYBUILDING PROGRAM?

NO! All American Muscle is going to add muscle, but it is also one of our most athletic training programs designed to make you all-around more athletic… someone who not only looks the part but can actually move as well!

IS THIS WORKOUT ONLY FOR THE VERY ADVANCED?

Athletes should be familiar with the basic lifts and comfortable with their form. You’ll need to know your 1 rep maxes on many lifts as well as how to calculate the best weight to use.

HOW MANY DAYS DO I TRAIN PER WEEK?

You will be training 5 to 6 days a week, with 4 unique months of training.

HOW LONG ARE THE WORKOUTS?

The workouts should take around 60 minutes or less.

WHAT EQUIPMENT DO I NEED?

If you have a gym membership, you’ll have everything you need to do the program. If you train at home a barbell, pullup bar, bench,dumbbells, resistance band and jump rope are recommended.

CAN WOMEN DO ALL AMERICAN MUSCLE?

Yes! We know there are more than a few women who are up for the challenge. You will need to be familiar with the basic barbell lifts and have an idea about your 1 rep maxes on them, but assuming you have that…get after it!

WILL ALL AMERICAN MUSCLE WORK FOR ME AS A HARDGAINER WITH VERY LITTLE MUSCLE?

Absolutely! There’s quite a bit of hypertrophy training. You will need some experience in the weight room to have success as this is not a total beginner program, but if you want to add muscle then you’ve come to the right place.

DOES ALL AMERICAN MUSCLE INCLUDE A MEAL PLAN?

Yes. I’ve got you covered with a day by day nutrition plan.

DOES ALL AMERICAN MUSCLE INCLUDE CONDITIONING WORK?

Yes. ALL AMERICAN MUSCLE focuses not just on building muscle mass but increasing work capacity, speed and power output… all aspects of athleticism.

WHAT KIND OF SPLIT DOES ALL AMERICAN MUSCLE FOLLOW?

ALL AMERICAN MUSCLE follows an upper lower antagonistic split which is a total body split.


TIME TO ADD MUSCLE!

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All American Muscle - ATHLEAN-X (2024)

FAQs

What split does Jeff Cavaliere use? ›

Jeff Cavaliere: I think it's like a 60/40 split, which would be leaning towards weight training — strength — and then the conditioning aspect be about 40%. So if you look at it over a course of a training week, I mean five days in a gym would be a great task.

Who is the ATHLEAN-X guy? ›

Jeff Cavaliere, MSPT, CSCS is a professional sports physical therapist and strength coach, and the creator of the ATHLEAN-X™ workout programs and Supplements.

Who are ATHLEAN-X famous clients? ›

REAL GUYS. REAL RESULTS
  • David Wright – New York Mets All Star David Wright's #1 Choice! ...
  • Reuben Duran – MMA Fighter Pounds His Way Into The UFC With Athlean-X! ...
  • Sean Hyson – Men's Fitness Magazine Editor Points Guys Seeking “Athletic Muscle” To ATHLEAN-X! ...
  • Spac Lingwood – Professional Drummer ROCKS His Way to A Sick Body!

How much muscle can you gain in a month ATHLEAN-X? ›

Most people can expect to put on about one or two pounds of muscle per month (a quarter to a half a pound of muscle per week). If you're a hardgainer and you think you want to gain 30 pounds of lean muscle mass, you might need to start with a smaller goal of 5 to 10 pounds, for example.

What split does Chris Bumstead use? ›

Chris has always been a fan of unconventional training splits. He likes to spread his training across eight or nine days instead of the traditional seven-day week. For 2024, he is on a nine-day split. However, as a new dad, some flexibility exists to move rest days around if needed.

How is Jeff Cavaliere so lean? ›

Jeff Cavaliere, at 46 years old, is in incredible shape, which he states is because of his natural ability to stay consistent. He only has a cheat meal once per year, for carrot cake, and typically eats the same exact things day in and day out.

Is Jeff Cavaliere a natural? ›

Yes, Jeff Cavaliere is 100% natural.

What bodyfat is ATHLEAN-X? ›

BODY FAT PERCENTAGE: 5-7% (ATHLEAN RANGE)

The 5-7% body fat range is a little more than a bodybuilder has in competition, and it's more accessible for a lot of guys. That being said, to maintain this body fat percentage, it's going to require a strong dedication and to both fitness and nutrition and a lot of hard work!

Who is the CEO of Athlean? ›

Jeff Cavaliere, MSPT, CSCS, is a renowned strength coach, physical therapist, and creator of ATHLEAN-X.

What is the RX3 supplement? ›

Supplementing Omega-3 from fish oil (EPA and DHA), here available in pearls, is essential to control blood pressure and triglycerides, supply energy to the body, and also for the beneficial effects on the cardiovascular, pulmonary, immune, and endocrine systems.

Where is ATHLEAN-X headquarters? ›

Athlean-X is headquartered in Westport, CT.

How much protein does Athlean X need? ›

75g of protein per lb of bodyweight per day is plenty to meet your protein synthesis needs, while other strength coaches and athletes will argue that you can't achieve peak performance without a higher range of 1- 1.5 g.

How much muscle can a 5-6 man have? ›

A good starting point for what the muscular limit would be (at a true 10% body fat) is around: 5'2" – 167 pounds. 5'4" – 175 pounds. 5'6" – 183 pounds.

How long does it take to look muscular? ›

Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.

What is the most successful workout split? ›

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout.

What split do most athletes use? ›

The ideal upper/lower split workout plan for athletes and competitors includes eight sets per muscle group at about 85 percent of 1RM two times per week. This provides greater training volume, which optimizes hypertrophy.

What split do most bodybuilders use? ›

The body part split is the typical 'bodybuilders' workout split. This workout split involves dividing the body into the muscle groups: arms (biceps and triceps), chest, shoulders, back and legs; therefore, it is thought of as the best 5-day split.

What is the most used gym split? ›

The most common workout splits are:
  • Full Body Workout Split: (best workout split for beginners)
  • Push, Pull, Legs Workout Split: (best workout split for intermediate lifters)
  • Upper, Lower Workout Split: (best workout split for strength gains)
  • Body Part Workout Split: (best workout split for muscle gain ie. hypertrophy).
May 9, 2024

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