Wild Physique Fitness
Bodybuilding, General FitnessOmni-Rep Programs
This old-school training concept is ideal for both the modern fitness trainee as well as bodybuilders looking for complete muscle development.
Broad Spectrum Muscle Stimulation
Muscles recruit various motor units based on what type of exercise you are doing. Heavy weights for low reps recruit the big, high force motor units while high rep ranges keep the emphasis on smaller, high endurance motor units.
Omni-Rep Programming takes advantage of this concept by applying multiple rep ranges to the target muscle groups within the same workout. This trains the largest range of muscle fibers within the same workout.
Why not focus on one area?
Training Efficiency–Omni-Rep training allows you to work multiple aspects of fitness in the same workout. Instead of taking multiple workouts to train multiple abilities, you can get strength work, muscle building and toning, and endurance in the same workout.
More Hypertrophy–Muscle mass is built by training muscle fibers. Fibers aren’t trained unless they are both activated and exhausted. Combining rep ranges activates the broadest range of fiber types and because of the volume, it exhausts the maximum number of fibers resulting in muscle growth.
Enhanced Recovery–Because your muscles are getting a broad stimulus, it is not overloading a specific category of muscle fibers. This allows faster recovery from each workout and a greater training frequency. This allows cross training athletes and fitness enthusiasts to get great benefit from their strength training while maintaining high performance in sports practice and recreational activities.
Biggest Benefit Of Omni-Rep Programming
This program style opens up a lot of training variety. Many exercises are suited to specific ranges of repetitions. Power Cleans are explosive and low rep. Big, basic, compound movements are great for low to moderate repetition ranges. Isolation exercises are very well suited to high reps. Depending on the trainee, bodyweight exercises can fit anywhere.
This allows for someone to target multiple goals while still maintaining an overall balanced fitness program.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Dumbbell Hammer Press
3 x 6
B
30 Degree Incline DB Bench Press
3 x 8
C
Power Fly
3 x 12
D
Cable Crossover
2 x 20
E
Wide Neutral Grip Lat Pulldown
3 x 6
F
Close Neutral Grip Lat Pulldown
3 x 8
G
Wide Grip Lat Pulldown Behind The Neck
3 x 12
H
Wide Grip Lat Pulldown
2 x 20
I
Single Arm Neutral Overhead DB Press
3 x 6
J
DB Arnold Press
3 x 8
K
Ahrens Press
3 x 12
L
Scott Palms Out Press
2 x 20
A
Barbell Bicep Curl
3 x 6
B
Preacher Curls
3 x 8
C
Seated Twisting Bicep Curls
3 x 12
D
Lying High Cable Curls
2 x 20
E
French Press
3 x 6
F
Neutral Grip DB Skullcrusher
3 x 8
G
Skull Crushers
3 x 12
H
Overhead Cable Tricep Extension
2 x 20
I
Bent Over Rear Delt Fly
3 x 6
J
Low Cable Rear Delt
3 x 8
K
Seated Cable Rear Delt Lateral
3 x 12
L
Band Face Pull (correctly)
2 x 20
M
Hammer Curl
3 x 6
N
Zottman Curls
3 x 8
O
Reverse Curl
3 x 12
P
Band Reverse Curl
2 x 20
A
Cyclist Squat
3 x 6
B
Gironda Hack Squat
3 x 8
C
Platz Hack Squat
3 x 12
D
Hack Squat
2 x 20
E
Sumo Deadlift
3 x 6
F
Stiff Leg Deadlift
3 x 8
G
Glute-Ham Raise
3 x 12
H
Russian KB Swing
2 x 20
I
Donkey Calf Raise
3 x 8
J
Standing Calf Raises
3 x 12
K
Seated Calf Raise
3 x 15
L
Calf Quad Blast
2 x 20
A
Decline Bench Press
3 x 6
B
Low Cable High Crossover
3 x 8
C
High Cable Low Crossover
3 x 12
D
Mountain Dog Fly-Press
2 x 20
E
T-Bar Row
3 x 6
F
Snatch Grip Bent Row
3 x 8
G
Seated Cable Row
3 x 12
H
DB Cross Bench Pull-over
2 x 20
I
Poliquin Dumbbell Lateral Raises
3 x 6
J
Scott Lateral Raise
3 x 8
K
Glass Front Raise
3 x 12
L
Cross-Body Cable Upright Row
2 x 20
A
Body Drag Curl
3 x 6
B
Incline DB Curl
3 x 8
C
Standing Cable Curl
3 x 12
D
Arnold Concentration Curl
2 x 20
E
DB Overhead Tricep Extension
3 x 6
F
Triceps kickback
3 x 8
G
Reverse Grip Tricep Pushdown
3 x 12
H
Diamond Push-Up
2 x 20
I
Side Lying Rear Delt Raises (cheating)
3 x 6
J
Side Lying Rear Delt Raise (Strict)
3 x 8
K
Side Lying Incline DB Lateral Raise
3 x 12
L
Band Face Pull (correctly)
2 x 20
M
Reverse Curl
3 x 6
N
Zottman Curls
3 x 8
O
Hammer Curl
3 x 12
P
Band Reverse Curl
2 x 20
A
Gironda Front Squat
3 x 6
B
VMO Leg Extension
3 x 8
C
Leg Extension
3 x 12
D
Sissy Squat
2 x 20
E
Seated Leg Curl
3 x 6
F
Standing Leg Curl
3 x 8
G
Lying Leg Curl
3 x 12
H
Lying Leg Curl With Band
2 x 20
I
Seated Calf Raise
3 x 6
J
Donkey Calf Raise
3 x 8
K
Standing Calf Raises
3 x 12
L
Calf Quad Blast
2 x 20
