Wild Physique Fitness

Coach
Richard Kahle

This is a challenging high-volume program for lifters with a high tolerance to training volume.

It utilizes both chains and bands for some dynamic effort work as well as repeated maximum efforts on auxiliary exercises for building the bodies tolerance to maximal weights.

There are a few heavy duty, blood and guts inspired sets to failure for hypertrophy stimulation.  There are also MetCon workouts on Wednesday and Saturday for core work and conditioning but these are considered optional.

This is a general program that can be used in a periodized training plan for a contest or as a lead in to a specialized training phase for weak point corrections.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
bands and chainsfree weights power racksmachinesbasically all the shit you need to train to be a badass...
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Vahva 9 Exercise Mobility

1 x 10:00

B

Strength Side Hip Mobility Routine

1 x 15:00

Monday
Week 1 Day 2

A

Agile 8

1 x 15:00

B

Toe Elevated Back Squat

3 x 5

C

Poliquin 5-2 Squat

5 x 2

D

Squat with Chains

5 x 3 @ 65 %

E

Band Resisted Deadlift

5 x 3 @ 60 %

F

Bodymaster Hack Squat

2 x MAX

G

Bulgarian Split Squat

2 x MAX

H

Slider Lateral Lunges

2 x MAX

I

Single Leg RDL

2 x MAX

J

Reverse Hyperextension

3 x 10

K

Glute-Ham Raise

3 x 10

Tuesday
Week 1 Day 3

A

Vahva Shoulder Mobility

1 x 10:00

B

TRX I,Y,T,A

3 x 10

C

Bench Press

10, 8, 6, 4, 3 @ 50, 60, 65, 70, 75 %

D

Chain Bench Press

5 x 5 @ 75 %

E

Band Resisted Bench Press

5 x 3 @ 5 %

F

Incline DB Bench Press

3 x MAX

G

Hammer Strength Wide Chest Press

2 x MAX

H

Incline Triceps Extension

2 x MAX

I

Dix's Press

2 x MAX

J

Hammer Strength High Row

3 x 6

K

Hammer Strength Iso-Row

3 x 6

L

Hammer Strength Wide Pulldown

3 x 6

Wednesday
Week 1 Day 4

A1

Battle Rope Alternating Waves

10 x 15

A2

Battle Rope Sidewinder Snakes

10 x 15

A3

Kettlebell Jerk

10 x 5

Conditioning

B

Annette

Drag sled forward twice Drag sled backward twice Drag sled sideways twice

Thursday
Week 1 Day 5

A1

Banded Deadlift

3 x 8

A2

BP Stiff-Leg Deadlift

3 x 8

B

Russian KB Swing

3 x 10

C1

Toe Elevated Sumo Deadlift

3 x 5

C2

Plate Deadlift

3 x 5

D

Deficit Deadlift

3, 3, 1, 1, 1

E

Rack Pull

3, 3, 1, 1, 1

F

Safety Squat Bar Squat

3, 3, 1, 1, 1

G

Rack Pull Stiff Leg Deadlift

3 x 6

H

Round Back Deadlift

3 x 6

I

Glute-Ham Raise

3 x 6

Friday
Week 1 Day 6

A

Heroic Warm-up

1 x 15:00

B

Burgener Warmup

3 x 3

C

Close Grip Bench Press

10, 8, 6, 5, 5, 3, 3, 1, 1, 1

D

Floor Press

5, 5, 3, 3, 1, 1

E

Rolling DB Extension

5, 5, 3, 3, 1, 1

F

French Press

5, 5, 3, 3, 1, 1

G

Hammer Strength Low Row

4 x 6

H

Hammer Strength High Row

4 x 6

I

Cross-Body Cable Upright Row

4 x 6

J1

Dumbbell Upright Bro

8, 6, 4, 3

J2

Dumbbell Upright Row

8, 6, 4, 3

Saturday
Week 2 Day 0

A1

Hanging Knee Raise

3 x 15

A2

KB Circle (Slingshot)

3 x 8

A3

Jump Rope

3 x 2:00

B1

Standing Cable Crunch

3 x 15

B2

KB Slasher

3 x 8

B3

Jump Rope

3 x 2:00

C1

Sit-up

3 x 20

C2

Fighter Figure Eight

3 x 10

C3

Hanging WIndshield Wiper

3 x 10

C4

KB Circle (Slingshot)

3 x 10

C5

Lying Leg Raise On Bench

3 x 20

Wild Physique Powerlifting Strength Phase