Wild Physique Fitness
Powerlifting, Strength & ConditioningThis is the final ten weeks of training leading into meet week in week 11.
This is a heavy, high volume phase with undulating volumes and loads on squat and bench. Deadlift is very linear and focused on technique on singles not volume of training.
The auxiliary work is focused on basic support exercises with no special loading.
The focus of this training plan is to develop and refine technique in the Big 3.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Air Squat
3 x 10
B
Overhead Squat
3 x 5
C
Front Squat
3 x 3
D
Back Squat
3, 3, 3, 2, 2, 2, 1, 1, 1, 1 @ 77.5, 80, 82.5, 85, 87.5, 90, 92.5, 95, 98, MAX %
E
Bulgarian Split Squat
3 x 8
F
Good Morning
3 x 8
G
Slider Lateral Lunges
3 x 8
H
Stiff Leg Deadlift
3 x 8
A
Favorite Kettlbell Flow
3 x 3
B
Bench Press
6, 5, 4, 4, 3, 3, 2, 2, 3, 3 @ 50, 60, 70, 70, 75, 75, 80, 80, 75, 75 %
C
Bench Press
4, 6, 8, 10 @ 70, 65, 60, 50 %
D
DB Tricep Extension
2 x MAX
E
1-Arm DB Row
2 x MAX
F
DB Lateral Raise
2 x MAX
G
DB Front Raise
2 x MAX
A
Box Squat
4 x 8
B
Toe Elevated Sumo Deadlift
3 x 8
C
Halting Snatch Deadlift
3 x 5
D
Deficit Deadlift
3 x 3
E
Deadlift
5 x 1
F1
Romanian Deadlift
3 x 8
F2
Stiff Leg Deadlift
3 x 8
A
Floor Press
12, 10, 8, 6, 4, 3, 3, 3, 3, 3 @ 50, 55, 60, 65, 70, 80, 80, 80, 80, 80 %
B1
Bent Over DB Row
3 x 8
B2
Bent Over Rear Delt Fly
3 x 8
C1
DB Chest Fly
3 x 8
C2
DB Lateral Raise
3 x 8
C3
Low Cable Chest Fly
3 x 8
D1
Close Grip Bench Press
5, 4, 3, 3, 3, 3, 3 @ 55, 65, 75, 75, 75, 75, 75 %
D2
Overhead Cable Tricep Extension
5 x 8
Conditioning
E
Metabolic Abs Plank Power
Each Exercise 30 seconds on with 15 seconds off Leg Raises Leg Holds Flutter Kicks Scissors Alternating Single Leg Raises
