Pioneer Strength

Bodybuilding, Strength & Conditioning, General Fitness, Personal Training, Miscellaneous, Powerlifting
Coach
Clint Biggs

This program is a 6 week muscle building cycle for those looking to gain serious lean muscle mass. This program features a 4 day per week training split and becomes progressively more challenging as the cycle develops. 

Training intensity is varied throughout this program by means of manipulating volume, load, and exercise selection to provide the optimal amount of stress to achieve maximal muscle stimulation. For core exercises such as the bench press, squat, shoulder press, deadlift, etc... the percentage of 1RM for each life is provided. This will allow for proper loading of each exercise for maximal gains. 

This program is for anyone looking to gain mass! This program can be repeated up to 2 times (back to back) or 3-4 times throughout the course of a year. For maximal results, training programs should be varied to provide new stimulus for growth. 

If upon completion of this program you are ready for a greater challenge, check out Hypertrophy Block B to continue your quest for lean gains!

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 6-week program
Monday
Day 2

A

Back Squat

3 x 10 @ 70 %

B

Leg Press

3 x 10 @ 70 %

C

Straight Leg Deadlift

3 x 10

D

Step-Ups

3 x 10

E1

Cable Hip Abduction

3 x 10

E2

Cable Hip Extension

3 x 10

F

Calf Raise

3 x MAX

G

GHD Sit-Up

3 x MAX

Tuesday
Day 3

A

Bench Press

3 x 10 @ 70 %

B

Incline DB Bench Press

3 x 10 @ 70 %

C

Cable Crossover

3 x 10

D

Tricep Pushdown

3 x 10

E

DB Overhead Tricep Extension

3 x 10

F

Barbell Behind Back Wrist Curl

3 x MAX

Thursday
Day 5

A

Lat Pulldown

3 x 10 @ 70 %

B

Rack Pull

3 x 10 @ 70 %

C

Seated Cable Row

3 x 10

D

DB Reverse Fly

3 x 10

E

Barbell Bicep Curl

3 x 10

F

DB Concentration Curl

3 x 10

G1

Oblique Side Crunch

3 x 15

G2

Reverse Crunches

3 x 15

Friday
Day 6

A

Shoulder Press

3 x 10 @ 70 %

B1

DB Front Raise

3 x 10

B2

DB Lateral Raise

3 x 10

C1

Rear Delt Flyes

3 x 10

C2

Dumbbell Bent Over Shoulder Extension

3 x 10

D

Barbell Shrug

4 x 8

E

Barbell Calf Raise

3 x 15

Coach
coach-avatar Clint Biggs

Clint is the Owner and Founder of Pioneer Strength and serves as the active Head Coach. Clint has acquired several health and fitness certifications including his CPT, CSCS, and CES and has extensive history in injury rehabilitation and prevention.

6 Week Bodybuilding Trainer Block A