Wild Physique Fitness
PowerliftingThis is a basic powerlifting technique program for those just starting to train for competitive lifting.
Features4 sessions per week
Must use App app to view and log training
Program Training
Off Day Activities
A
Today is an off day. Rest is entirely acceptable but if you feel the need to do extra work, rehab work is suggested. Mobility work is ideal. Focus specifically on things that loosen the hips and groin. Shoulder health work is also a good idea. Light rotator cuff work and general mobility work is good. Sled work could be used but not heavy or fast paced. Just enough to get blood flowing and muscles warmed. If you choose any active rest activities, keep the intensity down. Hiking, walking, or rec sports are all in this category.
Conditioning
A
Everett Catalyst Warm-Up
This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker
B
Back Squat
10 x 3 @ MAX %
C
Walking Lunges
4 x 20
D1
Good Morning
5 x 6
D2
Bulgarian Split Squat
5 x 6
E
Lying Leg Curl
3 x MAX
A
Bench Press
5, 5, 5, 3, 3, 3, 1, 1, 1 @ 65, 67.5, 70, 72.5, 75, 77.5, 80, 82.5, 85 lb
B
Incline DB Bench Press
4 x 8
C
Bent Over DB Row
4 x 8
D
Incline Triceps Extension
5 x 5
E
DB Lateral Raise
3 x MAX
F
Rear Delt Flyes
3 x MAX
G
Zottman Curls
3 x MAX
Conditioning
A
Everett Catalyst Warm-Up
This is the warm-up for Olympic weightlifting recommended by Greg Everett of Catalyst Athletics. Use it as-is, or substitute/omit/add drills as needed to address your individual needs. If cold and/or particularly sore or stiff, begin with 2-5 minutes of monostructural activity like rowing, cycling or jogging. You can follow this with a quick and light foam rolling series, shown here - https://www.youtube.com/watch?v=mhTP4... Then run through this series of DROM drills before beginning your specific barbell warm-up for your first exercise. 10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises). Wrist circles - both directions Elbow circles - forward & backward Seal swings Over & backs Freestyle bounce Arm circles - forward & backward Trunk rotations Hip circles - both directions Bow & bend Knee circles - both directions Leg swings Squatting ankle stretch Russian baby maker
B1
Deadlift
5 x 1
B2
Sumo Deadlift
5 x 1
C
Romanian Deadlift
4 x 6
D
Lying Leg Curl
4 x 8
E
Seated Leg Curl
4 x 8
A
Bench Press
10 x 1
B
DB Bench Press
4 x 8
C
DB Bench Pull-over
4 x 8
D
Skull Crushers
5 x 5
E
DB Lateral Raise
3 x MAX
F
Rear Delt Flyes
3 x MAX
G
Hammer Curl
3 x MAX
Conditioning
A
Annette
Drag sled forward twice Drag sled backward twice Drag sled sideways twice
B
Flexibility/Mobility Routine
2 x 20:00
