Wild Physique Fitness
PowerliftingThis phase is designed to be the last four weeks before a short three week taper into a meet.
There are pyramids on the big three with hypertrophy focused auxiliary exercises.
This program can be a stand alone program as a switch up from a bodybuilding program or as a heavy phase during an off season powerlifting program.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3, 3, 3, 2, 2, 2, 1, 1, 1 @ 70, 72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90 %
B1
Leg Press
5 x 6
B2
Russian KB Swing
5 x 25
C1
Bodymaster Hack Squat
4 x 6
C2
Good Morning
4 x 6
D
Glute-Ham Raise
3 x 10
E
Reverse Hyperextension
3 x 10
A1
Push Press
3, 3, 3, 2, 2, 2, 1, 1, 1 @ 70, 72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90 %
A2
Lat Pulldown
12, 12, 12, 8, 8, 8, 6, 6, 6
B1
Incline Bench Press
4 x 6
B2
1-Arm DB Row
4 x 6
C1
Incline DB Bench Press
4 x 6
C2
Barbell Row
4 x 6
D1
Close Grip Bench Press
4 x 6
D2
DB Reverse Fly
4 x 8
E1
Incline Triceps Extension
4 x 6
E2
DB Lateral Raise
4 x 8
E3
DB Front Raise
4 x 8
A1
Deadlift
5 x 3 @ 75 %
A2
Sumo Deadlift
5 x 1 @ 90 %
B
Romanian Deadlift
4 x 6
C1
Good Morning
4 x 6
C2
Lying Leg Curl
4 x 8
D1
Standing Leg Curl
4 x 6
D2
Lateral Lunge
4 x 8
A
Bench Press
3, 3, 3, 2, 2, 2, 1, 1, 1 @ 70, 72.5, 75, 77.5, 80, 82.5, 85, 87.5, 90 %
B1
Bench Press
3 x 6
B2
T-Bar Row
3 x 8
C1
Reverse Flys
3 x 8
C2
EZ Bar Lying Tricep Extension
3 x MAX
D1
French Press
3 x 6
D2
DB Lateral Raise
3 x 8
E1
Standing Arnold Press
3 x 8
E2
Wide Grip Lat Pulldown
3 x 8
F1
Barbell Upright Row
3 x 8
F2
Close Neutral Grip Lat Pulldown
3 x 8
