Wild Physique Fitness
Bodybuilding, Weightlifting, Powerlifting, Functional Fitness, General Fitness, Personal TrainingThis muscle building plan is designed to hit each muscle from four angles each workout. This should work muscle fibers that are left dormant in other programs.
This is a six day plan that has you do each workout twice a week. This can also be made into a 3 on/1 off split.
This program is excellent in any phase of training but is designed for middle of the cycle as a possible transition from heavy weight, compound strength and mass training to the more aesthetic oriented programs as you get closer to your show.
If you are on the Advocare One80 plan, this works in either the Optimize Phase or the Lifestyle Phase but it is suggested to have the Strength and Mass add on to your basic program.
At a minimum, I recommend adding Post-Workout Recovery and Mass Impact.
Please email me if you have any questions or would like a meal plan to go with your workout program.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Incline DB Bench Press
15, 15, 8
B
DB Fly
3 x 8
C
Gironda Chest Dip
3 x 8
D
Seated Chest Press
3 x 12
E
DB Lateral Raise
3 x 8
F
Behind the Neck Press
3 x 6
G
Barbell Front Raise
3 x 8
H
Bent Over Rear Delt Fly
3 x 8
I
Chin-Up
3 x 6
J
Lat Pulldown
3 x 8
K
Bent Over Row
3 x 8
L
DB Bench Pull-over
3 x 12
A
Preacher Curls
3 x 6
B
Barbell Bicep Curl
3 x 8
C
Iso Hold DB Curl
3 x 8
D
Reverse Curl
3 x 12
E
DB Wrist Curl
3 x 10
F
Reverse Wrist Curl
3 x 10
G
Tricep Pushdown
3 x 10
H
Reverse Grip Tricep Pushdown
3 x 10
I
Supine DB Tricep Press
3 x 6
J
Triceps kickback
3 x 8
K
4-Way/ Manual Neck
4 x 10
A1
Hanging Knee Raise
3 x 10
A2
Standing Cable Crunch
3 x 20
A3
Incline Reverse Crunch
3 x 10
A4
Frog Crunch
3 x 20
B
Leg Press
3 x 8
C
Leg Extension
3 x 6
D
Lying Leg Curl
3 x 8
E
Sissy Squat
3 x 12
F
Donkey Calf Raise
3 x 20
G
Seated Calf Raise
3 x 15
H
Standing Calf Raises
3 x 12
I
Single Leg Calf Raise
3 x 10
J1
Reverse Hyperextension
3 x 10
J2
Hyperextension
3 x 10
A
Incline DB Bench Press
15, 15, 8
B
DB Fly
3 x 8
C
Gironda Chest Dip
3 x 8
D
Seated Chest Press
3 x 12
E
DB Lateral Raise
3 x 8
F
Behind the Neck Press
3 x 6
G
Barbell Front Raise
3 x 8
H
Bent Over Rear Delt Fly
3 x 8
I
Chin-Up
3 x 6
J
Lat Pulldown
3 x 8
K
Bent Over Row
3 x 8
L
DB Bench Pull-over
3 x 12
A
Preacher Curls
3 x 6
B
Barbell Bicep Curl
3 x 8
C
Iso Hold DB Curl
3 x 8
D
Reverse Curl
3 x 12
E
DB Wrist Curl
3 x 10
F
Reverse Wrist Curl
3 x 10
G
Tricep Pushdown
3 x 10
H
Reverse Grip Tricep Pushdown
3 x 10
I
Supine DB Tricep Press
3 x 6
J
Triceps kickback
3 x 8
K
4-Way/ Manual Neck
4 x 10
A1
Hanging Knee Raise
3 x 10
A2
Standing Cable Crunch
3 x 20
A3
Incline Reverse Crunch
3 x 10
A4
Frog Crunch
3 x 20
B
Leg Press
3 x 8
C
Leg Extension
3 x 6
D
Lying Leg Curl
3 x 8
E
Sissy Squat
3 x 12
F
Donkey Calf Raise
3 x 20
G
Seated Calf Raise
3 x 15
H
Standing Calf Raises
3 x 12
I
Single Leg Calf Raise
3 x 10
J1
Reverse Hyperextension
3 x 10
J2
Hyperextension
3 x 10
