Pioneer Strength

Bodybuilding, General Fitness, Personal Training, Custom Programming, Miscellaneous, Women's Training
Coach
Clint Biggs

6 Week Shred + Size Program Block A

This program is designed to promote lean muscle and reduce unwanted fat through the use of resistance training, bodyweight circuit training, as well as cardio. 

The primary mode of training throughout this program is free weight resistance training. In order to optimize the body's ability to burn fat. While cardio training can be effective in burning calories, it is imperative to maintain and build lean  muscle as this will increase the body's ability to burn calories. Cardio alone can be detrimental to lean muscle mass, leading to a reduced metabolism. 

Combining this program with an effective nutrient dense diet can lead to a serious physique transformation. 

The Women's Lean Body Trainer Block A program is 6 weeks in length and is a precursor to our more advanced programs. This program is perfect for anyone with general experience of weight and resistance training. 

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
Legs, Low Back, & Cardio

A1

DB Front Squat

3 x 15

A2

DB Straight Leg Deadlift

3 x 12

B1

DB Lateral Lunge

3 x 12

B2

Hip Thrust

3 x 12

C1

Lying Leg Curl

3 x 15

C2

Leg Extension

3 x 15

D1

Calf Raise

3 x MAX

D2

Hyperextension

3 x MAX

E

Biking

1 x 15:00

Tuesday
Back, Biceps, & ABS

A

Lat Pulldown

3 x 12

B1

Seated Cable Row

3 x 12

B2

Seated Incline DB Curls

3 x 12

C1

45 Degree Incline DB Row

3 x 12

C2

Barbell Bicep Curl

3 x 12

D1

Lying Leg Raise On Bench

3 x 10

D2

Oblique Side Crunch

3 x 15

E

Plank

3 x MAX

Wednesday
Chest, Triceps, Calves, & Cardio

A1

DB Bench Press

3 x 12

A2

Bench Dips

3 x 12

B1

Incline Push-Up

3 x MAX

B2

Tricep Pushdown

3 x 12

C

DB Overhead Tricep Extension

3 x 12

D

Seated Calf Raise Machine

4 x 12

E

Treadmill Work

1 x 15:00

Friday
Full Body Circuit

Conditioning

A

Women's Full Body Circuit

Complete 2-3 rounds. Squat Jumps - 15 Crunches - 15 Alternating Lateral Lunges - 15 Dumbbell Shoulder press (light weight) - 15 Front Planks - hold til failure Bridge - 15 Mountain Climbers - 30 Walking Lunge - 20 Dips - 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 Shred + Size Program Block A