Pioneer Strength

Bodybuilding, Strength & Conditioning, General Fitness, Personal Training, Weightlifting
Coach
Clint Biggs

Our 8 Week Dumbbell Hypertyrophy Trainer program is a perfect for for anyone looking to gain size and strength without access to gym equipment. 

This program features a push/pull split. A workout is performed every 48 hours allowing proper rest and recovery of each muscle group. 

Legs are performed every session, some days being more intense than others. The primary focus of this program is to promote maximum muscle gain without over-training each muscle group. 

The split is as follows:

Push Focus Day A

OFF

Pull Focus Day A

OFF

Push Focus Day B

OFF

Pull Day B

OFF

Repeat 

Benefits:

Improved Strength

Improved Muscular Size

Decreased Body Fat

Neuromuscular Control

Mobility

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 8-week program
Sunday
Push Focus A

A1

DB Bench Press

3 x 12

A2

DB Front Raise

3 x 12

B1

Incline DB Bench Press

3 x 12

B2

DB Lateral Raise

3 x 12

C

DB Shoulder Press

3 x 12

D1

DB Squat

3 x 15

D2

DB Overhead Tricep Extension

3 x 12

E1

DB Lunges

3 x 10

E2

Bench Dips

3 x 15

F1

Calf Raise

4 x 25

F2

V-Ups

4 x 15

Tuesday
Pull Focus A

A1

Pull-Up

3 x 12

A2

DB Incline Lower Trap Raise

3 x 12

B1

Inverted Row

3 x 12

B2

DB Incline Shoulder Extensions

3 x 12

C1

DB Reverse Fly

3 x 12

C2

DB Concentration Curl

3 x 12

D1

Seated Incline DB Curls

3 x 12

D2

Reverse Crunches

3 x 15

E1

Calf Raise

4 x 25

E2

Forearm Wrist Roller

4 x 8

Thursday
Push Focus B

A1

Standing Arnold Press

3 x 12

A2

DB Incline Fly

3 x 12

B1

Decline DB Bench Press

3 x 12

B2

Lateral Raise With External Rotation

3 x 12

C1

DB Chest Fly

3 x 12

C2

DB Upright Row

3 x 12

D1

DB Front Squat

3 x 15

D2

DB 1 Arm Triceps Extension

3 x 12

E1

DB Romanian Deadlift

3 x 12

E2

Calf Raise

3 x 25

F

Reverse Crunches

4 x 15

Saturday
Pull Focus B

A1

45 Degree Incline DB Row

3 x 12

A2

DB Pullover

3 x 12

B1

Pull-Up

3 x 12

B2

DB Shrug

3 x 15

C1

DB Bent Over Straight Arm Fly

3 x 12

C2

DB Preacher Curl

3 x 12

D1

Alternating DB Hammer Curl

3 x 12

D2

Calf Raise

3 x 25

E

Side Crunch With Leg Raise

3 x 10

F1

Bodyweight Crunch

4 x 15

F2

Forearm Wrist Roller

4 x 8

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 Dumbbell Mass Trainer Block A