Wild Physique Fitness
This program was inspired by Eric Brown's RP21 Program. I made a few modifications by pushing it to a 6-day program with a volume based approach and a progression of the base exercise.
I like it as a reconditioning phase coming off a layoff or a deload phase post-contest. It could be used as a simple conditioning phase for powerlifting or strongman off-season.
For bodybuilders, this makes for a great volume phase to lead into the final contest phase to maximize strength while still keeping volume high.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
25 minute Bodyweight Mobility Routine
2 x MAX
A
Bench Press
7 x 3 @ 60 %
B
Weighted Strict Pullup
6 x 5
C
Rear Delt Flyes
6 x 5
D
Incline DB Bench Press
6 x 5
E
Wide Grip Lat Pulldown
6 x 5
F
DB Chest Fly
6 x 5
G
Wide Grip Lat Pulldown Behind The Neck
6 x 5
A
Deadlift
7 x 3 @ 60 %
B
Leg Press
6 x 5
C
Lying Leg Curl
6 x 5
D
Leg Extension
6 x 5
E
Stiff Leg Deadlift
6 x 5
F
Split Squat
6 x 5
A
Close Grip Bench Press
7 x 3 @ 60 %
B
DB Bicep Curls
6 x 5
C
Tricep Pushdown
6 x 5
D
Concentration Curl
6 x 5
E
Triceps kickback
6 x 5
F
Scott Lateral Raise
6 x 5
G
Overhead Lateral Raise
6 x 5
A
Military Press
7 x 3 @ 60 %
B
1-Arm DB Row
6 x 5
C
Ahrens Press
6 x 5
D
Seated Row
6 x 5
E
Scott Palms Out Press
6 x 5
F
Bent Over Rear Delt Fly
6 x 5
G
Victory Front Raise
6 x 5
A
Back Squat
7 x 3 @ 60 %
B
Romanian Deadlift
6 x 5
C
Sissy Squat
6 x 5
D
Lying Leg Curl
6 x 5
E
Leg Press
6 x 5
F
Physioball Leg Curl
6 x 5
G
Barbell Hack Squat
6 x 5
A
Barbell Bicep Curl
7 x 3 @ 60 %
B
Cable Lying Triceps Extension
6 x 5
C
Preacher Curls
6 x 5
D
Incline Triceps Extension
6 x 5
E
Incline DB Curl
6 x 5
F
Preacher Hammer Curl
6 x 5
G
Neutral Grip DB Skullcrusher
6 x 5
