Wild Physique Fitness
This program is a program I outlined for a friend as she got ready for a honeymoon cruise. It is a simple program with basic exercises that can be done in most gyms across the country.
The program is broken into three phases building volume as we move from straight sets to pyramid loading to finishing with high-intensity wave loading in the final phase.
This is now the template for the physique transformation programs I use with my personal training clients and is what I use with all of my Advocare One80 Transformation participants.
If you are want a done-for-you nutritional package, check out the One80 program here.
https://www.advocare.com/12015026/store/bundle
6 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 12
B
Barbell Incline Bench Press
3 x 12
C
Walking Lunges
3 x 12
D
TRX Chest Fly
3 x 12
E
Barbell Hack Squat
3 x 12
F
Military Press
3 x 12
G
DB Reverse Lunge (Front Foot Elevated)
3 x 12
H
DB Lateral Raise
3 x 12
I
Neutral Grip DB Skullcrusher
3 x 15
J
Split Stance Overhead Tricep Extension
12, 10, 8, MAX
K
Standing Calf Raises
12, 15, 20, 15, 12
A
Sumo Deadlift
3 x 12
B
Wide Grip Lat Pulldown
3 x 12
C
Single Leg RDL
3 x 12
D
1-Arm DB Row
3 x 12
E
Lying Leg Curl
8, 6, 6, 8
F
TRX Rear Delt Fly
3 x 12
G
Good Morning
3 x 12
H
Seated Rope High Pull
3 x 12
I
Barbell Bicep Curl
5 x 5
J
Preacher Hammer Curl
20, 15, 10, 10
K
Donkey Calf Raise
5 x 12
Conditioning
A
Impact 1
As fast as possible: 50 Jumping Jacks 40 Crunches 30 Prisoner Squat 20 Push-Ups 10 Burpees 50 Jumping Jacks
B
Sled Push
4 x 20
C1
Powerful Single Kettlebell Flow
3 x 6
C2
Split Squat Jump
3 x 10
C3
Kneeling Clean to Squat Press with Alternate Jump Lunge
3 x 6
C4
Switching Split Squat Jumps
3 x 10
A1
DB Bench Press
3 x 12
A2
Wide Grip Lat Pulldown
3 x 12
B1
Incline DB Bench Press
3 x 12
B2
Seated Cable Row
3 x 12
C1
Double Kettlebell High Pull
3 x 12
C2
Standing Arnold Press
3 x 12
D1
Rear Delt Flyes
3 x 12
D2
TRX Rear Delt Fly
3 x 12
D3
DB Chest Fly
3 x 12
E1
Barbell Bicep Curl
3 x 12
E2
DB Overhead Tricep Extension
3 x 12
F1
Arnold Concentration Curl
3 x 12
F2
Triceps kickback
3 x 12
Conditioning
A
Impact 2
Perfrom Three Rounds of this circuit. 10 burpee lunges 7 Walkouts/Inchworms 10 jackknife sit up 30 squats
B
Treadmill Work
3 x 5:00
C
5-10-5 Sprints
3 x 3
A1
Front Squat
3 x 12
A2
Leg Extension
3 x 12
B1
Stiff Leg Deadlift
3 x 12
B2
Lying Leg Curl
3 x 12
C1
Step-Ups
3 x 12
C2
Drop Lunge to Hold
3 x 12
D
Slider Lateral Lunges
3 x 12
E1
Single Leg Glute Bridge
3 x 12
E2
Glute Bridge
6 x 12
F
Overhead Walking Lunge
4 x 25
G1
Standing Calf Raises
5 x 12
G2
Seated Calf Raise
5 x 12
