Wild Physique Fitness
The mistake is that most people at the gym are training without a real plan. Sure they might have an idea about working chest on International Chest Day or arms on International Arms day. The thing they don't know is that if you fail to plan, you're planning to fail.
This is the Strength and Hypertrophy Phase of training. The focus is on building quality muscle and improving strength so that you can train with heavier weights in the next training phase.
If that is a pure Hypertrophy phase, you will be lifting heavier weights and causing greater gains. If it is a pure Strength Phase, you will have more muscle mass allowing you to hit bigger numbers.
This program will put you in a position to really maximize your training and set those gains in motion.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Vahva 9 Exercise Mobility
3 x 1:00
A
Bench Press
4 x 4
B
Barbell Incline Bench Press
4 x 4
C
Push Press
4 x 4
D
Gironda Dips
4 x 4
E
Incline Triceps Extension
4 x 4
F
Close Grip Bench Press
4 x 4
A1
Wide Grip Lat Pulldown Behind The Neck
10, 8, 8, 10
A2
TRX Rear Delt Fly
4 x 8
B1
Seated Cable Row
10, 8, 8, 10
B2
TRX I Deltoid Fly
4 x 8
C1
Wide Grip Lat Pulldown
10, 8, 8, 10
C2
Rear Delt Flyes
4 x 8
D1
Snatch Grip Bent Row
10, 8, 8, 10
D2
Seated Incline DB Curls
4 x 8
E1
Barbell Upright Row
10, 8, 8, 10
E2
Reverse Curl
4 x 8
F1
Barbell Bicep Curl
10, 8, 8, 10
F2
Zottman Curls
4 x 8
A
Back Squat
4 x 4
B
Sumo Deadlift
4 x 4
C
Front Squat
4 x 4
D
Barbell Hack Squat
4 x 4
E
Romanian Deadlift
4 x 4
A1
TRX Chest Fly
3 x MAX
A2
TRX Push-Up
3 x MAX
B1
Incline Dumbbell Fly
4 x 12
B2
Incline DB Bench Press
10, 8, 8, 10
C1
DB Lateral Raise
4 x 12
C2
Standing Arnold Press
10, 8, 8, 10
D1
DB Front Raise
4 x 12
D2
Ahrens Press
10, 8, 8, 10
E1
Gironda Pec Dips
4 x MAX
E2
Skull Crushers
10, 8, 8, 10
F
Low Cable Chest Fly
4 x MAX
G
Overhead Cable Tricep Extension
4 x MAX
A
Weighted Chin Ups
4 x 4
B
Dumbbell Shank Lever To Row
4 x 4
C
One Arm Pulldown
4 x 4
D
1-Arm DB Row
4 x 4
E
Body Drag Curl
4 x 4
F
Barbell Bicep Curl
4 x 4
G
Reverse Curl
4 x 4
A1
Walking Lunges
4 x 12
A2
Physioball Leg Curl
4 x 12
B1
Bulgarian Split Squat
10, 8, 8, 10
B2
1-Leg Romanian Deadlift
10, 8, 8, 10
C1
Hack Squat
10, 8, 8, 10
C2
Lying Leg Curl
10, 8, 8, 10
D1
Slider Lateral Lunges
4 x 12
D2
Single Leg Glute Bridge
4 x 12
E1
Slider Reverse Lunge
4 x 12
E2
Slider Glute Bridge
4 x 12
