Wild Physique Fitness
Powerlifting, Strongman, Bodybuilding, General Fitness, Strength & Conditioning, Functional FitnessThese 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.
Features4 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
Conditioning
A
Annette
Drag sled forward twice Drag sled backward twice Drag sled sideways twice
B
Sled Push
8 x 20
