Wild Physique Fitness

Coach
Richard Kahle

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Monday
Ripped and Muscular Bionic Edition: Phase 1 Day 1

A1

Burpee

1 x 20

A2

Medicine Ball Slam

1 x 15

A3

Russian KB Swing

1 x 15

A4

Med Ball Twists

1 x 15

B

Hammer Strength High Row

4 x 6

C

Hammer Strength Wide Pulldown

3 x MAX

D

Hammer Strength Iso-Row

4 x 6

E

T-Bar Row

4 x 6

F

Seal Row

3 x 6

G

Close Neutral Grip Lat Pulldown

3 x 10

H

Wide Neutral Grip Lat Pulldown

3 x 10

I

Assault Low Row

3 x 10

Tuesday
Ripped and Muscular Bionic Edition: Phase 1 Day 2

A1

Burpee

1 x 20

A2

Medicine Ball Slam

1 x 15

A3

Russian KB Swing

1 x 15

A4

Med Ball Twists

1 x 15

B

Hammer Strength Incline Chest Press

4 x 5

C

Assault Incline Press

4 x 5

D

Assault Chest Press

3 x 5

E

Hammer Strength Wide Chest Press

3 x 8

F

Parillo Incline Press

3 x MAX

G

Parillo Chest Fly

15, 12, 10

H1

Incline Reverse Crunch

H2

Plank

3 x 0:20

H3

Walking Plank

3 x 20

Wednesday
Ripped and Muscular Bionic Edition: Phase 1 Day 3

A1

Walking Lunges

2 x 30

A2

Air Squat

2 x 20

A3

Fire Hydrant

1 x 20

A4

TRX Lunge

1 x 20

A5

Glute Bridge

1 x 20

B

Leg Press

4 x 10

C

Russian KB Swing

4 x 10

D

Sumo Deadlift

3 x 10

E

Lying Leg Curl

3 x 10

F

Seated Leg Curl

3 x 15

G

Transformer Bar Front Squat

3 x 10

H

Standing Leg Curl

3 x 8

I

Gironda Hack Squat

3 x 10

Thursday
Ripped and Muscular Bionic Edition: Phase 1 Day 4

A1

Burpee

1 x 20

A2

Medicine Ball Slam

1 x 15

A3

Russian KB Swing

1 x 15

A4

Med Ball Twists

1 x 15

B

Rear Delt Flyes

3 x 15

C

Hammer Strength Shoulder Press

4 x 30

D

Assault Overhead Press

4 x 30

E

DB Lateral Raise

4 x 15

F

Front Plate Raise

4 x 15

G

Lean Away Lateral Raise

4 x 15

H1

Sit-up

3 x 20

H2

Lying Trunk Twist

3 x 10

H3

Lying Leg Raise On Bench

3 x 20

Friday
Ripped and Muscular: Week 1 Day 6

A1

Russian KB Swing

3 x 10

A2

Stationary Gorilla (Wide)

3 x 10

A3

Frog Glute Pumps

3 x 10

B1

DB Bicep Curls

4 x 6

B2

Triceps kickback

4 x 15

B3

Alternating DB Hammer Curl

4 x 6

B4

DB Overhead Tricep Extension

4 x 15

B5

Reverse Curl

4 x 12

B6

Bench Dips

4 x 15

B7

Calf Raise Series

4 x 30

Saturday
Ripped and Muscular Bionic Edition: Phase 1 Day 6

A1

Walking Lunges

2 x 30

A2

Air Squat

2 x 20

A3

Fire Hydrant

1 x 20

A4

TRX Lunge

1 x 20

A5

Glute Bridge

1 x 20

A6

Hip Thrust

2 x 20

B

Leg Press

10 x 10

C

Bulgarian Split Squat

3 x 10

D

Seated Single Leg Press

3 x 20

E

Glute Machine Kickback

3 x 20

F

Single Leg Glute Bridge

3 x 20

G

Walking Lunges

3 x 15

Ripped and Muscular Bionic Edition Full