Wild Physique Fitness

Powerlifting, Strongman, Bodybuilding, General Fitness, Strength & Conditioning, Functional Fitness
Coach
Richard Kahle

These are giant sets involving the core movements and auxiliary movements.

This is a conditioning and hypertrophy phase program for powerlifters and strongmen but could be used by bodybuilders, physique competitors, and other athletes looking to add muscle mass to their frame.

It is four main training days with either rest or metabolic conditioning between each two day training block.

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Mass and Strength Giant Sets: Week 1 Day 1

A1

Chin-Up

5 x 8

A2

Incline Bench Press

5 x 5

A3

Seated Cable Row

5 x 8

A4

Incline Bench Press

5 x 3

A5

Straight Arm Pulldown

5 x 8

A6

Incline Bench Press

5 x 8

B1

Hammer Curl

5 x 8

B2

Incline Triceps Extension

5 x 5

B3

Seated Incline DB Curls

5 x 8

B4

Incline Triceps Extension

5 x 3

B5

DB Bicep Curls

5 x 8

B6

Incline Triceps Extension

5 x 2

Monday
Mass and Strength Giant Sets: Week 1 Day 2

A1

Back Squat

5 x 6

A2

Lying Leg Curl

5 x 10

A3

Back Squat

5 x 3

A4

Romanian Deadlift

5 x 6

A5

Back Squat

5 x 1

A6

Hyperextension

5 x 10

B1

Sumo Deadlift

5 x 5

B2

Leg Press

5 x 8

B3

Sumo Deadlift

5 x 3

B4

Leg Extension

5 x 15

Tuesday
Mass and Strength Giant Sets: Week 1 Day 3

Conditioning

A

Gauntlet #10

DB Cleans Chin Up Burpees Alternating Single Leg and Arm V-Up Regular Burpee DB Lunge Jumping Star Burpee Parallel Dips Hindu Push Up Burpee Bench Press Kick Thru or Grasshopper Burpee Use Timed Intervals outlined above

Wednesday
Mass and Strength Giant Sets: Week 1 Day 4

A1

Rear Delt Flyes

5 x 8

A2

Bench Press

5 x 3

A3

Barbell Upright Row

5 x 8

A4

Bench Press

5 x 1

A5

DB Lateral Raise

5 x 8

A6

Bench Press

5 x 5

B1

Military Press

5 x 5

B2

DB Fly

5 x 12

B3

Push Press

5 x 5

B4

DB Fly

5 x 12

Thursday
Mass and Strength Giant Sets: Week 1 Day 5

A1

Overhead Squat

5 x 6

A2

Deadlift

5 x 1

A3

Deadlift

5 x 1

A4

Hack Squat

5 x 6

A5

Deadlift

5 x 1

A6

Leg Extension

5 x 15

B1

Fighter Figure Eight

5 x 10

B2

One-Arm Landmine Snatch

5 x 5

C1

KB Circle (Slingshot)

5 x 10

C2

Two Hand Landmine

5 x 5

Friday
Mass and Strength Giant Sets: Week 1 Day 6

Conditioning

A

Annette

Drag sled forward twice Drag sled backward twice Drag sled sideways twice

B

Sled Push

8 x 20

RKStrength Mass and Strength Giant Sets