Wild Physique Fitness
Bodybuilding, Strongman, Powerlifting, Personal TrainingThis is a general bodybuilding and fitness program designed on a 3:1 split. It is designed to help build muscle mass and strength endurance with a 10-15% increase in strength of 8RM.
Day One--Upper Body Pull
Day Two--Upper Body Push
Day Three--Leg Day
Day Four--Rest
Over the course of 5 weeks, you will execute nine cycles of three days on, one day off.
This is phase one and can be used as a stand alone program or is to be used as the precursor to Phase Two.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
A2
Russian KB Swing
5, 6, 7, 8, 9, 10, 11, 12
A3
TRX Push-Up
5, 6, 7, 8, 9, 10, 11, 12
A4
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
B
Bent Over Row
3 x 8 @ MAX lb
C
Dumbell Row
3 x 8 @ MAX lb
D
Lat Pulldown
3 x 8 @ MAX lb
E
Lat Pulldown
3 x 8 @ MAX lb
F
Barbell Curl
3 x 8 @ MAX lb
G
Hammer Curl
H1
Oblique Side Crunch
4 x 15
H2
Sit-up
4 x 15
Push Workout
A
This workout is focused on the chest and triceps. It also includes some shoulder work. This is an example of using the Tonnage System. Each cycle of the program you should strive to do more work than in the previous cycle. Strive to use a weight as heavy as possible for the listed reps. This workout is a multi-angled program with serious emphasis on back muscle. Form is to be strict but not perfect and the tempo should emphasize the negative with a smooth concentric and slow eccentric phase. An ideal count would be 4 count negative, no pause, 2 count positive, no pause. This is written as a 4020 tempo.
B1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
B2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
B3
TRX Push-Up
5, 6, 7, 8, 9, 10, 11, 12
B4
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
C1
Bench Press
3 x 8 @ MAX lb
C2
30 Degree Incline DB Bench Press
3 x 8 @ MAX lb
C3
Dip
3 x 8
C4
DB Shoulder Press
3 x 8
C5
DB Lateral Raise
3 x 8 @ MAX lb
C6
Skull Crushers
3 x 8
C7
DB Tricep Extension
3 x 8
Leg Day
A
This workout is focused on the legs and calves. This is an example of using the Tonnage System. Each cycle of the program you should strive to do more work than in the previous cycle. Strive to use a weight as heavy as possible for the listed reps. This workout is a multi-angled program with serious emphasis on back muscle. Form is to be strict but not perfect and the tempo should emphasize the negative with a smooth concentric and slow eccentric phase. An ideal count would be 4 count negative, no pause, 2 count positive, no pause. This is written as a 4020 tempo.
B1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
B2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
B3
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
B4
Lateral Lunge
5, 6, 7, 8, 9, 10, 11, 12
C1
Back Squat
3 x 8 @ MAX lb
C2
Front Squat
3 x 8 @ MAX lb
C3
Leg Extension
3 x 8 @ MAX lb
C4
Straight Leg Deadlift
3 x 8 @ MAX lb
C5
Lying Leg Curl
3 x 8
C6
Calf Raise
3 x 8
C7
Calf Raise Series
3 x 30
Upper Body Pull
A
This workout is back focused with an emphasis on compound movements and a building repetition range. This is an example of using the Tonnage System. Each cycle of the program you should strive to do more work than in the previous cycle. Strive to use a weight as heavy as possible for the listed reps. This workout is a multi-angled program with serious emphasis on back muscle. Form is to be strict but not perfect and the tempo should emphasize the negative with a smooth concentric and slow eccentric phase. An ideal count would be 4 count negative, no pause, 2 count positive, no pause. This is written as a 4020 tempo.
B1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
B2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
B3
TRX Push-Up
5, 6, 7, 8, 9, 10, 11, 12
B4
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
C1
Bent Over Row
3 x 9 @ MAX lb
C2
Dumbell Row
3 x 9 @ MAX lb
C3
Lat Pulldown
3 x 9 @ MAX lb
C4
Lat Pulldown
3 x 9 @ MAX lb
C5
Barbell Curl
3 x 9 @ MAX lb
C6
Hammer Curl
C7
Oblique Side Crunch
3 x 15
C8
Sit-up
4 x 15
Push Workout
A
This workout is focused on the chest and triceps. It also includes some shoulder work. This is an example of using the Tonnage System. Each cycle of the program you should strive to do more work than in the previous cycle. Strive to use a weight as heavy as possible for the listed reps. This workout is a multi-angled program with serious emphasis on back muscle. Form is to be strict but not perfect and the tempo should emphasize the negative with a smooth concentric and slow eccentric phase. An ideal count would be 4 count negative, no pause, 2 count positive, no pause. This is written as a 4020 tempo.
B1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
B2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
B3
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
B4
Lateral Lunge
5, 6, 7, 8, 9, 10, 11, 12
C1
Bench Press
3 x 9 @ MAX lb
C2
30 Degree Incline DB Bench Press
3 x 9 @ MAX lb
C3
Dip
3 x 9
C4
DB Shoulder Press
3 x 9 @ MAX lb
C5
DB Lateral Raise
3 x 9 @ MAX lb
C6
Skull Crushers
3 x 9 @ MAX lb
C7
DB Tricep Extension
3 x 9 @ MAX lb
D1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
D2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
D3
TRX Push-Up
5, 6, 7, 8, 9, 10, 11, 12
D4
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
Leg Day
A
This workout is focused on the legs and calves. This is an example of using the Tonnage System. Each cycle of the program you should strive to do more work than in the previous cycle. Strive to use a weight as heavy as possible for the listed reps. This workout is a multi-angled program with serious emphasis on back muscle. Form is to be strict but not perfect and the tempo should emphasize the negative with a smooth concentric and slow eccentric phase. An ideal count would be 4 count negative, no pause, 2 count positive, no pause. This is written as a 4020 tempo.
B1
DB Renegade Row
5, 6, 7, 8, 9, 10, 11, 12 @ 7
B2
American KB Swing
5, 6, 7, 8, 9, 10, 11, 12
B3
Chin-Up
5, 6, 7, 8, 9, 10, 11, 12
B4
Lateral Lunge
5, 6, 7, 8, 9, 10, 11, 12
C1
Back Squat
3 x 8 @ MAX lb
C2
Front Squat
3 x 8 @ MAX lb
C3
Leg Extension
3 x 8 @ MAX lb
C4
Straight Leg Deadlift
3 x 8 @ MAX lb
C5
Lying Leg Curl
3 x 8
C6
Calf Raise
3 x 8
C7
Calf Raise Series
3 x 30
