Wild Physique Fitness
Powerlifting, General Fitness, Multi-sport, Strongman, Strength & ConditioningThis is a hypertrophy phase for powerlifting that is focused on functional hypertrophy over general hypertrophy. The use of cluster style sets based on mechanical drop sets are the means to achieve sufficient time under tension with high enough intensity to stimulate the growth of myofibrils.
This is designed to be followed with the intensification phase. While not focused on hypertrophy, the next phase functions as a base strength phase with a return to traditional training protocols and the core contest exercises.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Toe Elevated Squat
5 x MAX @ 2
A2
Front Squat
5 x 2 @ MAX lb
A3
Back Squat
5 x 2 @ 70 lb
B1
Front Squat
5 x 3 @ MAX lb
B2
Back Squat
5 x 3
C1
Lateral Lunge
4 x 6 @ MAX lb
C2
Lateral Lunge
C3
Bulgarian Split Squat
4 x 6 @ MAX lb
C4
Good Morning
6 x 6
A1
Chain Bench Press
6 x 3 @ 70 %
A2
Bench Press
6 x 3 @ 70 %
A3
4-Board Press
6 x 3 @ 90 %
B1
Bench Press
6 x 2 @ 80 %
B2
2 Board Press
6 x 2 @ 80 %
B3
4-Board Press
6 x 2 @ 80 %
C1
Seated DB Press
10, 8, 6
C2
DB Lateral Raise
10, 8, 8
C3
Bent Over Rear Delt Fly
10, 8, 8
C4
Chin-Up
3 x MAX
C5
Bent Over Row
10, 8, 6
A1
Two Hand Landmine
5 x 6
A2
Busdriver
5 x 6
A3
One-Arm Landmine Snatch
5 x 6
A4
Landmine Bar Twist
5 x 6
A5
Crossbody Land Mine
5 x 6
A6
Sledgehammer Strikes
4 x 15
A1
Toe Elevated Sumo Deadlift
6, 4, 2, 2, 4, 6
A2
Hex Bar Deadlift
3, 2, 1, 1, 2, 3
A3
Isometric Deadlift
6 x 70 @ MAX
A1
Floor Press
3, 2, 1, 1, 2, 3 @ 80, 85, 90, 95, 90, 85 lb
A2
Bottom Up Bench Press
6 x 2 @ MAX lb
B1
Bent Over Rear Delt Fly
4 x 6
B2
Supinated Grip Barbell Row
5 x 6
B3
Bent Over DB Row
C1
Skull Crushers
15, 5, 8, 10 @ MAX lb
C2
Tricep Arm Cross
15, 5, 8, 10
C3
Triceps kickback
15, 6, 8, 10
C4
Tricep Pushdown
15, 6, 8, 10
Sled and strongman
A
Free choice of sled and strongman work.
