Wild Physique Fitness
Bodybuilding, Strength & ConditioningThis is a simple program for strength and mass written specifically for drug-free trainees.
It focuses on the basic lifts and builds to a peak to try a new maximum lift on squat, bench, deadlift, and push press.
Over 10 weeks, you will see a dramatic increase in strength and with the proper nutrition, an increase in muscle mass.
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.
I recommend using Advocare Mass Impact at the start of your training sessions and a serving of Post Workout Recovery at the end of your session.
Both can be ordered at www.advocare.com/12015026
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Front Squat
5 x 3 @ 80 %
B
Poliquin 5-2 Squat
4 x 6
C
Overhead Squat Kettlebell Flow
4 x 8
D
Leg Extension
3 x 8
E
Double KB Front Squat
3 x 8
A
Bench Press
5 x 3 @ 80 %
B
Incline DB Bench Press
4 x 8
C
Floor Press
4 x 8
D
Tricep Pushdown
3 x 10
E
Incline Triceps Extension
3 x 10
A
Double Kettlebell Flow - Strict Clean to Reverse Lunge & Press to Lateral Lunge
3 x 3
B
Suicide Kettlebell Flow
3 x 5
C
Explosive Full Body Flow
3 x 5
A
Deadlift
5 x 3 @ 80 %
B
Toe Elevated Sumo Deadlift
4 x 8
C
Bent Over Row
4 x 8
D
Hang Snatch Shrug
3 x 8
E
DB Pullover
3 x 12
A
Push Press
5 x 3 @ 80 %
B
Standing Arnold Press
4 x 8
C
Barbell Incline Bench Press
4 x 8
D
DB Lateral Raise
3 x 8
E
Scott Lateral Raise
3 x 8
F
Bent Over Rear Delt Fly
3 x 8
Conditioning
A
Impact 1
As fast as possible: 50 Jumping Jacks 40 Crunches 30 Prisoner Squat 20 Push-Ups 10 Burpees 50 Jumping Jacks
