Wild Physique Fitness
This program is a basic hypertrophy program designed to build work capacity by simple linear progression. It is perfect as a conditioning/work capacity phase at the start of a training plan.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Bent Over Row
3 x 8
A2
Reverse Wrist Curl
3 x 8
B1
1-Arm DB Row
3 x 8
B2
Arnold Concentration Curl
3 x 8
C1
Barbell Upright Row
3 x 8
C2
Reverse Curl
3 x 8
D1
Wide Grip Lat Pulldown Behind The Neck
3 x 8
D2
Barbell Bicep Curl
3 x 8
E1
Close Neutral Grip Lat Pulldown
3 x 8
E2
Hammer Curl
3 x 8
A
Bench Press
3 x 8
B
Incline DB Bench Press
3 x 8
C
Dip
3 x 8
D
Military Press
3 x 8
E1
DB Lateral Raise
3 x 8
E2
DB Front Raise
3 x 8
F
Skull Crushers
3 x 8
G
Tricep Pushdown
3 x 8
A
Back Squat
3 x 8
B
Leg Press
3 x 8
C
Stiff Leg Deadlift
3 x 8
D
Leg Extension
3 x 8
E
Lying Leg Curl
3 x 8
F
Donkey Calf Raise
3 x 8
G
Calf Quad Blast
3 x 15
A1
Frog Crunch
3 x 15
A2
Fighter Figure Eight
3 x 8
A3
Jump Rope
1 x 2:00
B1
Hanging Knee Raise
3 x 15
B2
KB Circle (Slingshot)
3 x 8
B3
Jump Rope
1 x 2:00
C1
Standing Cable Crunch
3 x 15
C2
KB Slasher
3 x 8
C3
Jump Rope
1 x 2:00
D1
Russian Twist
3 x 15
D2
Kettlebell Halo
3 x 8
D3
Jump Rope
1 x 2:00
E
Treadmill Work
1 x 20:00
A1
Seated Row
3 x 9
A2
DB Wrist Curl
3 x 9
B1
1-Arm DB Row
3 x 9
B2
Concentration Curl
3 x 9
C1
Barbell Upright Row
3 x 9
C2
Reverse Curl
3 x 9
D1
Wide Grip Lat Pulldown
3 x 9
D2
Barbell Bicep Curl
3 x 9
E1
Curl Grip Pulldown
3 x 9
E2
Hammer Curl
3 x 9
A
DB Bench Press
3 x 9
B
Barbell Incline Bench Press
3 x 9
C
Dip
3 x 9
D
Standing DB Press
3 x 8
E1
Lean Away Lateral
3 x 9
E2
Plate Front Raise
3 x 9
F
Incline Triceps Extension
3 x 9
G
Tricep Pushdown
3 x 9
