Wild Physique Fitness
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.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Vahva 9 Exercise Mobility
1 x 10:00
B
Strength Side Hip Mobility Routine
1 x 15:00
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
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
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
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
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
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
Lying Leg Raise On Bench
3 x 20
C2
Sit-up
3 x 20
C3
Fighter Figure Eight
3 x 10
C4
Hanging WIndshield Wiper
3 x 10
C5
KB Circle (Slingshot)
3 x 10
