Wild Physique Fitness

Coach
Richard Kahle

This program employs two rep schemes.  One to focus on myfibrillar hypertrophy (That's the six reps according to Zatsiorsky) with the second to focus on sarcoplasmic hypertrophy.  To translate that to meathead speak.  One adds mass the other pumps it up.

The program is six days per week.  

This is a great plan for those using the Advocare One80 Shape Up with the Strength and Power package added on.

Features
6 sessions per week
Must use App app to view and log training
Program Training
$15
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Sample Week
Week 1 of 4-week program
Sunday
Contrast Sets: Week 1 Day 1

A

Incline DB Bench Press

6, 6, 6, 20, 20, 20

B

Cable Crossover

6, 6, 6, 20, 20, 20

C

Low Cable Front Raise

6, 6, 6, 20, 20, 20

D

Rear Delt Flyes

6, 6, 6, 20, 20, 20

E

DB Lateral Raise

6, 6, 6, 20, 20, 20

F

DB Pullover

6, 6, 6, 20, 20, 20

G

Lat Pulldown

6, 6, 6, 20, 20, 20

Monday
Contrast Sets: Week 1 Day 2

A

Tricep Pushdown

6, 6, 6, 20, 20, 20

B

Cable Lying Triceps Extension

6, 6, 6, 20, 20, 20

C

Seated Incline DB Curls

6, 6, 6, 20, 20, 20

D

Preacher Curls

6, 6, 6, 20, 20, 20

E1

DB Wrist Curl

6, 6, 6, 20, 20, 20

E2

Reverse Wrist Curl

6, 6, 6, 20, 20, 20

F

Reverse Hyperextension

6, 6, 6, 20, 20, 20

G

4-Way/ Manual Neck

6, 6, 6, 6, 20, 20, 20, 20

Tuesday
Contrast Sets: Week 1 Day 3

A

Leg Press

6, 6, 6, 20, 20, 20

B

Leg Extension

6, 6, 6, 20, 20, 20

C

Lying Leg Curl

6, 6, 6, 20, 20, 20

D

DB Lateral Lunge

6, 6, 6, 20, 20, 20

E

Standing Calf Raises

6, 6, 6, 20, 20, 20

F

Seated Calf Raise

6, 6, 6, 20, 20, 20

G

Rope Crunches

6, 6, 6, 20, 20, 20

Wednesday
Contrast Sets: Week 1 Day 1

A

Incline DB Bench Press

6, 6, 6, 20, 20, 20

B

Cable Crossover

6, 6, 6, 20, 20, 20

C

Low Cable Front Raise

6, 6, 6, 20, 20, 20

D

Rear Delt Flyes

6, 6, 6, 20, 20, 20

E

DB Lateral Raise

6, 6, 6, 20, 20, 20

F

DB Pullover

6, 6, 6, 20, 20, 20

G

Lat Pulldown

6, 6, 6, 20, 20, 20

Thursday
Contrast Sets: Week 1 Day 2

A

Tricep Pushdown

6, 6, 6, 20, 20, 20

B

Cable Lying Triceps Extension

6, 6, 6, 20, 20, 20

C

Seated Incline DB Curls

6, 6, 6, 20, 20, 20

D

Preacher Curls

6, 6, 6, 20, 20, 20

E1

DB Wrist Curl

6, 6, 6, 20, 20, 20

E2

Reverse Wrist Curl

6, 6, 6, 20, 20, 20

F

Reverse Hyperextension

6, 6, 6, 20, 20, 20

G

4-Way/ Manual Neck

6, 6, 6, 6, 20, 20, 20, 20

Friday
Contrast Sets: Week 1 Day 3

A

Leg Press

6, 6, 6, 20, 20, 20

B

Leg Extension

6, 6, 6, 20, 20, 20

C

Lying Leg Curl

6, 6, 6, 20, 20, 20

D

DB Lateral Lunge

6, 6, 6, 20, 20, 20

E

Standing Calf Raises

6, 6, 6, 20, 20, 20

F

Seated Calf Raise

6, 6, 6, 20, 20, 20

G

Rope Crunches

6, 6, 6, 20, 20, 20

Coach
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