Pioneer Strength

Strength & Conditioning, General Fitness, Endurance, Personal Training, Miscellaneous, Weightlifting, Functional Fitness
Coach
Clint Biggs

Lean Muscle Transformation is an 8 week program that combines the likes of strength training and cardio to promote optimal fat loss and improve lean muscle mass. This program includes 3 lifting days per week and 3 running days per week. However, running days can be performed on any lifting days. 

This 8 week program will push you to your limits, but will be worth every ounce of sweat that will be shed! 

Are you ready to take on this 8 week challenge?

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 8-week program
Sunday
Lean and Fit: Week 1 Day 1

A1

Cable Chest Press

3 x 12

A2

One Arm Triceps Extension

3 x 12

B1

Cable Chest Fly

3 x 12

B2

Tricep Rope Pulldowns

3 x 12

C1

Cable Incline Chest Fly

3 x 12

C2

Seated DB Shoulder Press

3 x 12

D1

Cable Front Raise

3 x 12

D2

Cable Lateral Raise

3 x 12

E

Barbell Shrug

3 x 12

F1

Side Crunch With Leg Raise

3 x MAX

F2

Bodyweight Crunch

3 x MAX

Monday
Lean and Fit: Week 1 Day 2

A

Jog

1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00 @ 7, 5, 7, 5, 7, 5, 7, 5, 7, 5

Wednesday
Lean and Fit: Week 1 Day 2

A

Jog

1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00 @ 7, 5, 7, 5, 7, 5, 7, 5, 7, 5

Thursday
Lean and Fit: Week 1 Day 2

A1

Rope Lat Pulldown

3 x 12

A2

DB Concentration Curl

3 x 12

B1

Standing One Arm Cable Row

3 x 12

B2

Supinated Cable Curl

3 x 12

C1

Bent Over Rope Row

3 x 12

C2

Hammer Curl

3 x 12

D

Seated Row

3 x 12

E1

Romanian Deadlift

3 x 12

E2

Reverse Crunches

3 x 12

Friday
Lean and Fit: Week 1 Day 2

A

Jog

1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00 @ 7, 5, 7, 5, 7, 5, 7, 5, 7, 5

Saturday
Lean and Fit: Week 1 Day 3

A

DB Lunge

3 x 8

B

DB Reverse Lunge

3 x 8

C

Sumo Deadlift

3 x 8

D

Leg Extension

3 x 15

E

Lying Leg Curl

3 x 15

F1

Cable Hip Abduction

3 x 12

F2

Single Leg Glute Bridge

3 x 15

G1

DB Side Bend

3 x 15

G2

Strict Lower Hanging Leg Lifts

3 x 12

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.

8 Week Physique Transformation