Pioneer Strength

Bodybuilding, General Fitness, Personal Training, Custom Programming, Weightlifting
Coach
Clint Biggs

The 6 Week Bodybuilding Trainer Block B is for individuals looking to maximize lean muscle growth and can be completed as a second phase of our 6 Week Bodybuilding Trainer Block A program. 

During this program each muscle group is trained twice per week at varying intensities and a 4 day bodybuilding split is utilized. 

This program features a progressive periodization system. Each two week interval becomes more challenging and offers new stimulus for growth with varying rep schemes, increased loading, and increased volume.

This program is perfect for blasting through plateaus or simply changing things up! 

If you enjoy this program, you may also be interested in the 24 Weeks to Maximum Muscular Hypertrophy program!

Here's to making gains! 

Let's get started!

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
Hypertrophy Block B: Week 1 Day 2

A

Bench Press

3 x 8 @ 75 %

B

Decline DB Bench Press

3 x 8

C

Shoulder Press

3 x 8 @ 75 %

D1

Cable Lateral Raise

3 x 10

D2

Cable Front Raise

3 x 10

E

Dip

3 x 8

F

Tricep Rope Pulldowns

3 x 8

G

DB Wrist Curl

3 x 15

Tuesday
Hypertrophy Block B: Week 1 Day 3

A1

Lat Pulldown

3 x 10 @ 60 %

A2

Barbell Bicep Curl

3 x 10 @ 60 %

B1

Bent Over Row

3 x 10 @ 60 %

B2

Rope Curl

3 x 10

C1

Leg Extension

3 x 10 @ 60 %

C2

Lying Leg Curl

3 x 10 @ 60 %

D1

Barbell Hip Thrust

3 x 10

D2

Calf Press on Leg Press

3 x 15

E1

Barbell Roll Outs

3 x 10

E2

Hyperextension

3 x 10

Thursday
Hypertrophy Block B: Week 1 Day 5

A

Incline DB Bench Press

3 x 10 @ 60 %

B

Close Grip Bench Press

3 x 10

C

DB Bench Press

3 x 10 @ 60 %

D

Barbell Shrug

4 x 8

E

Standing Arnold Press

3 x 10 @ 60 %

F1

DB Overhead Tricep Extension

3 x 10

F2

Skull Crushers

3 x 10 @ 60 %

G

Plate Walk

3 x MAX

Friday
Hypertrophy Block B: Week 1 Day 6

A1

Underhand Grip Lat Pulldown

3 x 8 @ 75 %

A2

Sumo Deadlift

3 x 8 @ 75 %

B1

Bent Over DB Row

3 x 8

B2

DB Concentration Curl

3 x 8

C

Supinated Cable Curl

3 x 10

D

Back Squat

3 x 8 @ 75 %

E1

Leg Press

3 x 8 @ 70 %

E2

Calf Raise

3 x MAX

F1

Standing Cable Trunk Rotations

3 x 15

F2

GHD Sit-Up

3 x 10

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 B