Wild Physique Fitness
BodybuildingThis program is a basic push pull plan.
It is designed for those that can't spend more than an hour in the gym but want to build more mass and strength.
This program was written for the purpose of gaining mass but if your diet is on point and you are willing to get some HIIT sessions in, you could easily use this for fat loss.
Mass Gaining Macros: Protein 1.25 grams per pound of lean body mass, Fat .5 grams per pound of lean body mass, and however many carbs to equal 17 calories per pound of total calorie intake.
Fat Loss Macros: Protein .9 grams, Fat .33 grams and Carbs to fill the remaining calories to equal 12 calories per pound of lean body mass.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Agile 8
B
Front Squat
6, 6, 6, 3, 2 @ 60, 70, 80, 80, 80 %
C
Close Grip Bench Press
8, 6, 6, 6, 6 @ 60, 70, 85, 85, 85 %
D
Incline DB Bench Press
4 x 8
E
DB Lateral Raise
10, 15, 15, 15
F
Sled Push
4 x 20
A
Suicide Kettlebell Flow
@ 3
B
Snatch Deadlift
5 x 6
C
DB Pullover
4 x 8
D
Bent Over Rear Delt Fly
4 x 8
E
Barbell Bicep Curl
5 x 6
A
Overhead Squat Kettlebell Flow
3 x 3
B
Standing Arnold Press
4 x 8
C
Hole Squat Clean to Press
4 x 8
D
Skull Crushers
4 x 8
E
DB Fly
4 x 8
A
Ninja Landmine Complex
3 x 8
B
Pull-Up
4 x 8
C
Lying Leg Curl
5 x 6
D
Seated Cable Row
5 x 6
E
Incline DB Curl
3 x 8
A
Powerful Single Kettlebell Flow
5 x 3
B
Bench Press
5 x 6
C
Scott Lateral Raise
4 x 8
D
Leg Extension
6, 6, 9, 9, 9
E
Tricep Pushdown
8, 8, MAX, MAX, MAX
A
Heroic Warm-up
3 x 5
B
Snatch Grip Bent Row
3 x 6
C
Good Morning
4 x 5
D
Straight Arm Pulldown
5 x 6
E
Preacher Curls
8, 6, 4, 8, 6, 4, 8, 6, 4
