Pioneer Strength
Bodybuilding, Strength & Conditioning, General Fitness, Personal Training, Weightlifting, Women's Training, Powerlifting, Power Sports , Functional Fitness, Functional Training, Custom ProgrammingThis program is perfect 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.
Features4 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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.
