12 Week Physique Transformation: Training by Clint Biggs in TrainHeroic

Pioneer Strength

Bodybuilding, Weightlifting, General Fitness, Personal Training, Miscellaneous, Custom Programming, Nutrition Counseling, Law Enforcement, Powerlifting, Power Sports , Functional Fitness, Functional Training, Women's Training

Coach

Clint Biggs

The 12 Week Physique Transformation program is designed to promote maximum muscle gain over a 12 week period by utilizing our custom training split and periodization system. We feel confident that after 12 weeks you will be impressed with the results you have achieved if you follow this program and eat a healthy and well balanced diet.

This program focuses primarily on weightlifting and strength based exercises to build lean muscle mass. Cardio is included to help reduce body fat and to further condition your body.

We want to help you achieve your ideal physique and this program is designed to help you reach your maximum potential. Get started on your dream body today!

Features
6 sessions per week
Must use App app to view and log training
Program Training

$55

Get 12 Week Physique Transformation

Maximum Efficiency

One of the greatest errors in training that we see is the belief that workout programs have to be overly complicated with tons of drop sets, max outs, exotic lifts, etc... this is simply not the case. We have looked over thousands of pages of research and case studies and hand picked 15-20 lifts with small variations to maximize the effectiveness of this program.

Mixed Training

In our program you will utilize a mix of training equipment, lifts, cardio modalities and rep schemes. Too many programs are designed with little variation and therefore lead to less superior gains. Not ours!!! We believe that it is important to manipulate exercise variables to improve the overall effectiveness of the program. 12 weeks is too long to be repeating the same workouts over and again!

Expert Periodization

Our expert fitness coaches have crafted this program with out custom periodization system. Exercise periodization allows athletes and weightlifter to work smarter which will allow them to maximize their ability to gain lean muscle mass without reaching overtraining. Periodization is a progressive approach to maximizing the intensity of the fitness program. We believe our programs to be superior!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Appropriate mix of strength and cardio days to keep from overtraining throughout the program. Expertly designed by strength professionals.

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

Week 1 of 12-week program

Sunday

Optional Cardio

Treadmill Work

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

Monday

Week 1 Day 2

Back Squat

3 x 10 @ 67 %

Leg Press

3 x 10 @ 67 %

Straight Leg Deadlift

3 x 10

Step-Ups

3 x 10

Cable Hip Abduction

3 x 10

Cable Hip Extension

3 x 10

Calf Raise

3 x MAX

GHD Sit-Up

3 x MAX

Tuesday

Week 1 Day 3

Bench Press

3 x 10 @ 67 %

Incline DB Bench Press

3 x 10 @ 67 %

Cable Crossover

3 x 10

Tricep Pushdown

3 x 10

DB Overhead Tricep Extension

3 x 10

Barbell Behind Back Wrist Curl

3 x MAX

Plank

3 x 0:45

Wednesday

Optional Cardio

Biking

1 x 20:00

Thursday

Week 1 Day 5

Lat Pulldown

3 x 10

Rack Pull

3 x 10 @ 67 %

Seated Cable Row

3 x 10

DB Reverse Fly

3 x 10

Barbell Bicep Curl

3 x 10

DB Concentration Curl

3 x 10

Reverse Crunches

3 x 15

Oblique Side Crunch

3 x 15

Forearm Wrist Roller

3 x MAX

Friday

Hypertrophy Block A: Week 1 Day 6

Shoulder Press

3 x 10 @ 67 %

DB Lateral Raise

3 x 10

DB Front Raise

3 x 10

Dumbbell Bent Over Shoulder Extension

3 x 10

Rear Delt Flyes

3 x 10

Barbell Shrug

4 x 8

Barbell Calf Raise

3 x 15

Coach

More from Pioneer Strength

Clint Biggs

Clint has extensive knowledge in exercise prescription, athletic performance, and corrective exercise. Clint is a NASM Certified Personal Trainer and Corrective Exercise Specialist and has trained high school, college and semi-professional athletes.

FAQs

Do I have to have all the equipment to do this program?

No! You can make substitutions for exercises if you do not have all of the proper equipment. Keep in mind however, making excessive substitutions could reduce the effectiveness of the program.

Is this program for all experience levels?

Short answer - yes. However, we recommend having some general exercise experience and knowledge prior to starting this program due to the terminology, periodization and loading terminology used. This could be confusing for someone completely new to fitness.

Can this program be repeated after it is finished?

Absolutely! You may also want to look into our other programs which could be utilized as a follow-up to this program!