Pioneer Strength

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Coach
Clint Biggs

12 Week Physique Transformation

The 12 Week Physique Transformation is designed for one purpose: physique transformation. Whether you want to pack on lean muscle mass or want to shed away unwanted fat, this program is designed for you. The focus of the 12 Week Physique Transformation is resistance training. Cardio is used in this program but more so as a supplement and not the primary mode of fat reduction. Studies show that with proper programming of resistance training and a controlled diet (energy balance), cardio is not a REQUIREMENT for fat loss, though it is an effective means of fat loss and can even assist with muscle hypertrophy. However, when performed too often, cardio has shown to reduce hypertrophic effects of resistance training due to decreased production of GH (growth hormone) and testosterone.

The program is composed of three four week phases where each week is progressed in intensity by manipulation of load and reps. During each 4 week phase the execises are not changed. This 4 week training window allows for proper adaptation of muscles. However, each phase does offer different exercises to allow for full muscular development. For instance, the exercises in Week 1 of Phase 1 will be repeated in Weeks 2, 3, and 4. However, the load and reps will be adjusted to allow for proper progression of intensity and greater muscular adaptation. Then, when transitioning to Phase 2 Week 1, there will be a new set of exercises for each training day. Again, this week's exercises will be repeated in Weeks 2, 3, and 4 but will also be progressed with manipulation of reps and load. This same template will be applied to Phase 3.

One of the biggest flaws I see when evaluating training programs is too much exercise variation. This makes it difficult to properly progress load because the trainee is always adapting to new movements. Exercise variation when used appropriately is the difference in proper muscular development. Proper exercise variation in this program allows us to train in the max strength rep range (1-5 reps), the hypertrophy range (6-12 reps), and briefly visit the muscular endurance range (12+ reps).

Training in each rep range is critical to the complete development of the muscle as muscles are made up of several different types of fibers. Type 1 fibers are smaller in size and are used to perform longer bouts of activity. Muscle fibers of the gastroc are primary type 1. Type 1 muscle fibers are aerobic (meaning with oxygen) and are best trained with reps of 12+. Type 2 muscle fibers are utilized for performing heavier short lived activity. These fibers are anaerobic (meaning without oxygen). These are the fibers we will train primarily in this program due to their contribution to muscular size and strength.

Cutting vs Bulking

Cutting is a term used to describe fat loss during a physique transormation. This phase most often requires and individual to be at a caloric deficit (eating less calories than you burn in one day). Resistance training is very important during this phase of training due to the increased likelihood of losing muscle mass. Muscle has to have appropriate amounts of calories, protein, and carbohydrates to maintain itself. Therefore, one of the downsides to cutting is the increased challenge of maintaining muscle mass. Thus, resistnace training can deter the breakdwon of muscle tissue by placing a continued stress on the muscle tissue allowing for continued muscular adaptation.

Bulking refers to eating at a caloric surplus (consuming more calories than you burn) to allow for an anabolic atmosphere for muscle growth. In order to build muscle, we have to have the available calories, carbohydrates, and proteins to do so. Combine a controlled coloric surplus with a proper resistance training program such as the 12 Week Transformation Challenge.
Below, you will find the appropriate formula to assess how many calories your body burns in a day at rest, with activity, and learn how many calories your body needs to consume to reach the goal you have chosen (cutting vs bulking).

Weight by the Numbers

Before you can achieve your 12 Week Transformation, you must first understand the basic scientific principles of weight management. First and foremeost, a calorie is a measurement of energy. The more calories we eat, the more energy we have available. Extra energy is stored in the body as fat. Therefore, we must know our baseline energy requirements (BMR and TDEE) to effectively lose weight and to eat enough calories to build muscle mass. Therefore, I have laid out the necessary formulas to help us come to these conclusions.
Here are formulas to calculate both your BMR (basal metabolic rate) and your TDEE (total daily energy expenditure):

- BMR = 370 + (21.6 x Lean Body Mass(kg)

- Lean Body Mass = (Weight(kg) x (100-(Body Fat)))/100

- TDEE - (BMR x Activity Level)

        * Sedentary (little activity) = multiply BMR x 1.2
        * Lightly Active (light exercise or physical activity 1-3 days per week) =             Multiply     BMR x 1.35
        *Moderately Active (moderate exercise or physical activity 3-5 days per             week) =     Multiply BMR x 1.5
        *Very Active (hard exercise or physical activity 6-7 days per week) =             Multiply     BMR x 1.725
        *Extremely Active (vigorous activity every day with physical job or                 constant     physical activity) = BMR x 1.9


Example
    ex) calculations based on a 160 pound female with 25% body fat.
      - Step 1. 1-(body fat %) =
        (1-.25)= .75 or 75%
        75% of this person's weight is Lean Body Mass
      - Step 2. %LBM x Total Body Weight =
        .75x160 = 120lb of LBM
        120lb of this individual's 160lb body is LBM
      - Step 3. Convert LBM to KG: (LBM/2.2) = LBM in KG
        (120/2,2)=54.54 KG of LBM
      - Step 4. Plug in to the formula: 370 + (21.6 x LBM in KG) = BMR
        370 + (54x21.6) = 1,548 calories (Basal Metabolic Rate)

    Then, determine your activity level!
      - Sedentary (little activity) = multiply BMR x 1.2
      - Lightly Active (light exercise or physical activity 1-3 days per week) =             Multiply     BMR x 1.35
      - Moderately Active (moderate exercise or physical activity 3-5 days per             week) =     Multiply BMR x 1.5
      - Very Active (hard exercise or physical activity 6-7 days per week) =             Multiply     BMR x 1.725
      - Extremely Active (vigorous activity every day with physical job or                 constant     physical activity) = BMR x 1.9

Now, let's say the same 160 lb female in the previous example has a moderately active lifestyle. To calculate her Total Daily Energy Expenditure lets look at the following formula:
    TDEE = BMR x 1.5 (using the moderate activity level numbers from the above list)
    TDEE = 1,548 x 1.5
    2,322 = TDEE

Application

How does all of this apply to your 12 Week Transformation? Well, if your goal is to lose weight or body fat, you would want to eat fewer calories than your TDEE. If you want to gain muscle mass, you want to eat more calories than your TDEE. Take note that 1 pound of fat equates to 3,500 calores. Therefore, to lose 1.5 pounds per week safely, this would require eating 750 calories less than TDEE. 


    ex) TDEE = 2500
     2500 - 750 = 1,750 calories


A 750 calorie deficit below TDEE would allow for up to 18 pounds of weight loss in 12 weeks just strictly based on these calculations. To gain muscle mass, eating 750 calories above TDEE would allow for up to 18 pounds gained durng the 12 Week Transformation Challenge.

Recap

This program can transform you body, mind, and lifestyle if used appropriately. The 12 Week Transformation Challenge takes the guesswork out of resistance training. Cardio is a part of this program but is listed as optional depending on time and goals. If you have limited amount of time, it is recommended not to skip weights to perform cardio.

Are you ready to TRANSFORM your body?!

Join us now and let's take your training to the next level!

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Gain Lean Mass
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Optional Cardio

A

Treadmill Work

10 x 1:00 @ 3, 3, 3, 5, 5, 3, 5, 5, 3, 3

Monday
Week 1 Day 2

A

Back Squat

3 x 10 @ 67 %

B

Leg Press

3 x 10 @ 67 %

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
Week 1 Day 3

A

Bench Press

3 x 10 @ 67 %

B

Incline DB Bench Press

3 x 10 @ 67 %

C

Cable Crossover

3 x 10

D

Tricep Pushdown

3 x 10

E

DB Overhead Tricep Extension

3 x 10

F1

Barbell Behind Back Wrist Curl

3 x MAX

F2

Plank

3 x 0:45

Wednesday
Optional Cardio

A

Biking

1 x 20:00

Thursday
Week 1 Day 5

A

Lat Pulldown

3 x 10

B

Rack Pull

3 x 10 @ 67 %

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

H

Forearm Wrist Roller

3 x MAX

Friday
Hypertrophy Block A: Week 1 Day 6

A

Shoulder Press

3 x 10 @ 67 %

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.

12 Week Physique Transformation