Wild Physique Fitness
You want a "different" program? You want to build mass and strength and conditioning at the same time? You want to be a bad ass?
This is the program for you.
Clusters are tightly packed small rep count sets. This is the old rest-pause technique. This allows you to do more reps with more weight versus straight sets.
Imagine doing 5 reps with your 3RM. 15 reps with your 5RM. Do you think that would make you grow?
Hell Yeah It Would!
5 weeks of ass kicking clusters done as a 5 day on 1 day off split. This program is not for the meek, the weak, or the faint of heart.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
5 x 1 @ 90 %
A2
Frog Crunch
3 x 10
B1
Bench Press
5 x 1 @ 90 %
B2
Frog Crunch
3 x 10
C1
Incline Bench Press
5 x 6 @ 75 %
C2
Hanging Knee Raise
3 x 10
D1
Incline Bench Press
5 x 6 @ 75 %
D2
Hanging Knee Raise
3 x 10
E1
Decline DB Bench Press
5 x 4 @ 85 %
E2
Ab Wheel
3 x 10
F1
Decline DB Bench Press
5 x 4 @ 85 %
F2
Ab Wheel
3 x 10
G1
DB Fly
3 x 15
G2
Standing Cable Crunch
3 x 10
G3
Russian Twist
3 x 15
A
Snatch Grip Bent Row
5 x 2
B
Supinated Grip Barbell Row
5 x 2
C
Wide Grip Lat Pulldown Behind The Neck
5 x 6
D
Wide Grip Lat Pulldown
5 x 4
E
Seated Cable Row
5 x 6
F
Bent Over DB Row
5 x 5
G1
DB Bench Pull-over
3 x 15
G2
Donkey Calf Raise
3 x 15
G3
Seated Calf Raise
3 x 15
A1
Frog Crunch
3 x 10
A2
Military Press
5 x 1 @ 90 %
B1
Frog Crunch
3 x 10
B2
Military Press
5 x 1 @ 90 %
C1
Hanging Knee Raise
3 x 10
C2
Barbell Upright Row
5 x 6
D1
Hanging Knee Raise
3 x 10
D2
Barbell Upright Row
5 x 6
E1
Ab Wheel
3 x 10
E2
Ahrens Press
5 x 4
F1
Ab Wheel
3 x 10
F2
Ahrens Press
5 x 4
G
Barbell Shrug
5 x 5
H
Overhead Shrugs
I
DB Shrug
5 x 5
A1
Front Squat
5 x 1 @ 90 %
A2
Good Morning
5 x 3
B1
Front Squat
5 x 1 @ 90 %
B2
Good Morning
5 x 3
C1
Leg Press
5 x 3
C2
Lying Leg Curl
5 x 4
D1
Lying Leg Curl
5 x 4
D2
Leg Press
5 x 3
E1
Leg Extension
5 x 5
E2
Clean Deadlift + Romanian Deadlift
5 x 3
F1
Clean Deadlift + Romanian Deadlift
5 x 3
F2
Leg Extension
5 x 5
A1
Body Drag Curl
5 x 2
A2
Skull Crushers
5 x 3
B1
Skull Crushers
5 x 3
B2
Body Drag Curl
5 x 2
C1
Barbell Bicep Curl
5 x 4
C2
Incline Triceps Extension
5 x 5
D1
Incline Triceps Extension
5 x 5
D2
Barbell Bicep Curl
5 x 4
E1
Seated Incline DB Curls
5 x 4
E2
Dip
5 x 5
F1
Dip
5 x 5
F2
Seated Incline DB Curls
5 x 4
G1
Preacher Curls
5 x 5
G2
Triceps kickback
5 x 6
H1
Triceps kickback
5 x 6
H2
Preacher Curls
5 x 5
A1
Bench Press
5 x 1 @ 90 %
A2
Frog Crunch
3 x 10
B1
Bench Press
5 x 1 @ 90 %
B2
Frog Crunch
3 x 10
C1
Incline Bench Press
5 x 6 @ 75 %
C2
Hanging Knee Raise
3 x 10
D1
Incline Bench Press
5 x 6 @ 75 %
D2
Hanging Knee Raise
3 x 10
E1
Decline DB Bench Press
5 x 4 @ 85 %
E2
Ab Wheel
3 x 10
F1
Ab Wheel
3 x 10
F2
Decline DB Bench Press
5 x 4 @ 85 %
G1
DB Fly
3 x 15
G2
Standing Cable Crunch
3 x 10
G3
Russian Twist
3 x 15
