Pioneer Strength

Bodybuilding, General Fitness, Personal Training, Miscellaneous, Strength & Conditioning, Law Enforcement, Tactical, Tactical / Military, Custom Programming, Weightlifting, Functional Fitness, Functional Training, Powerlifting, Power Sports , Women's Training
Coach
Clint Biggs

Get JACKED with our 24 Week Bodybuilding Trainer!

This program features a proven periodized training scheme founded by world renowned exercise scientist and father of periodization, Tudor Bompa. Periodization allows an individual to train harder without risking overtraining! Every serious weightlifter should use this method to achieve maximum muscle in the gym!

This program is composed of 5 evidence based cycles including 3 hypertrophy cycles, two mixed training cycles, and two transition weeks to allow for appropriate rest. Also, this program features optimal exercise variation to allow for adaptation of all muscle fibers of each muscle group to help provide a full and well developed physique!

To achieve superb gains, you must spend time training in each rep range. This allows for greater muscular development through means of myofibrillar training (muscle fibers - driving force is tension) and sarcoplasmic training (metabolite build up - 10+ reps). The proof is in the method!

Only the most effective and efficient exercises are included in this program. With this program you will perform traditional lifts, train each muscle group with the appropriate amount of volume and achieve tangible, undeniable results!

Are you ready to TRANSFORM your physique? 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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4 Day Training Split
With the 4 day training split utilized in this program you will not be required to go to the gym 7 days a week. This can often lead to burnout and program failure. We recommend 4 days per week lifting and having 1-2 active rest days per week where time is spent on activity that can complement the fitness program, ie... walking, sports, outdoor activity, etc...
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Progressive Overload & Periodization
We have created our 24 Week Bodybuilding program with progressive overload and periodization at the forefront of program design. By utilizing these two methods, we will be able to limit the chances that our athletes achieve overtraining status and remain in muscle building mode. Program intensity varies throughout to keep you guessing and from developing any plateaus.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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.
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Sample Week
Week 1 of 24-week program
Monday
Block 1 Hypertrophy Weeks 1-3 Chest, Tris, & ABS

A

Bench Press

3 x 10 @ 75 %

B

Barbell Incline Bench Press

3 x 10 @ 75 %

C

Cable Crossover

3 x 10

D

Skull Crushers

3 x 10

E

DB Overhead Tricep Extension

3 x 10

F

Tricep Pushdown

3 x 10

G

Ab Circuit w/ 5-10 lbs

3 x MAX

H

Calf Press on Leg Press

3 x MAX

Tuesday
Block 1 Hypertrophy Weeks 1-3 Back, Bis, & Forearms

A

Lat Pulldown

3 x 10 @ 75 %

B

Seated Cable Row

3 x 10 @ 75 %

C

Straight Arm Pulldown

3 x 10

D

Rack Pull

3 x 8 @ 80 %

E

Barbell Bicep Curl

3 x 10 @ 75 %

F

DB Bicep Curls

3 x 10

G

Alternating DB Hammer Curl

3 x 10

H

DB Wrist Curl

3 x 15

I

Plate Pinch Grip Hold

3 x MAX

Thursday
Block 1 Hypertrophy Weeks 1-3 Legs & ABS

A

Back Squat

3 x 10 @ 75 %

B

Leg Press

3 x 10 @ 75 %

C

Romanian Deadlift

3 x 8 @ 80 %

D

Prone Machine Hamstring Curl

3 x 10 @ 75 %

E

Calf Raise

4 x 12

F

DB Side Bend

3 x 15

G

Oblique Side Crunch

3 x 15

Friday
Block 1 Hypertrophy Weeks 1-3 Shoulders, Traps, & Forearms

A

DB Military Press

3 x 10 @ 75 %

B

DB Lateral Raise

3 x 10

C

Band Face Pull

3 x 10

D

Incline DB Row

3 x 10 @ 75 %

E

Barbell Shrug

3 x 10

F

Plate Walk

3 x MAX

G

DB Wrist Curl

3 x 15

Coach
coach-avatar 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
Is this program for bodybuilders only?
While this program is designed for individuals with goals of maximum muscle gains, it is not specifically for those who compete in bodybuilding. We believe that any individual with at least 6 months of lifting experience can benefit exponentially from this program.
Can I make substitutions to exercises in this program?
Yes! You can make substitutions if you do not have appropriate equipment or prefer to utilize a different movement. However, we recommend sticking to the program as close as possible for maximum results.
Can experienced weightlifters/gym goers make gains with this program?
Undoubtedly! This program will benefit even the most experienced weightlifter and bodybuilders.
24 Week Bodybuilding Trainer