Pioneer Strength
Bodybuilding, Strength & Conditioning, Personal Training, General Fitness, Tactical / Military, Law Enforcement, Baseball , Basketball, Football , Weightlifting, Functional FitnessThe Advanced Bodybuilding 4 Week Program is designed to promote maximum muscle gain via rigorous, time-tested and research-backed multi joint movements such as the squat, bench press, shoulder press, barbell row, etc... These exercises are paired with strenuous accessory lifts as well as the appropriate set and rep scheme to facilitate serious muscle growth.
Our programs are built by fitness and health experts. We have carefully hand-picked our exercises based on carefully reviewed case studies that examine muscle activity and recruitment. We do this because we believe programs should be based on science, as this will lead to the best results for our athletes and clients.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4 x 8 @ 80 %
B1
DB Fly
3 x 8
B2
Cable Crossover
3 x 8
C
Shoulder Press
4 x 8 @ 80 %
D1
Bent Over Rear Delt Fly
3 x 8
D2
DB Tricep Extension
3 x 8
E1
DB 2-Way Raise
3 x 8
E2
1 Arm Reverse Grip Cable Triceps Extension
3 x 8
F
DB Wrist Curl
3 x 15
A1
Underhand Grip Lat Pulldown
3 x 8 @ 80 %
A2
DB Deadlift
3 x 8 @ 80 %
B1
Bent Over DB Row
3 x 10
B2
DB Concentration Curl
3 x 8
C
Supinated Cable Curl
3 x 10
D
Back Squat
4 x 8 @ 80 %
E1
Leg Press
4 x 8 @ 80 %
E2
Calf Raise
3 x MAX
F1
Standing Cable Trunk Rotations
3 x 15
F2
GHD Sit-Up
3 x 10
A
Incline DB Bench Press
3 x 10 @ 60 %
B1
DB Front Raise
3 x 12
B2
DB Chest Fly
3 x 12 @ 50 %
C
Barbell Shrug
4 x 8
D1
Standing Arnold Press
3 x 10 @ 60 %
D2
Shoulder extension, external rotation
3 x 10
E1
Bench Dips
3 x MAX
E2
Tricep Pushdown
3 x 10 @ 60 %
F
Plate Walk
3 x MAX
A1
Lat Pulldown
3 x 10 @ 60 %
A2
Barbell Bicep Curl
3 x 10 @ 60 %
B1
Bent Over Row
3 x 10 @ 60 %
B2
Rope Curl
3 x 10
C1
Leg Extension
3 x 10 @ 60 %
C2
Lying Leg Curl
3 x 10 @ 60 %
D1
Barbell Hip Thrust
3 x 10
D2
Calf Press on Leg Press
3 x 15
E1
Barbell Roll Outs
3 x 10
E2
Hyperextension
3 x 10
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.
