Wicked Athletic Concepts
Coach
Devin Stalder
A 12-week program featuring 4 sessions per week. Designed to blend powerlifting with bodybuilding.
Features4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Back Squat
3 x 10 @ 66 %
B
Double KB Front Squat
3 x 10
C
Strict Press
3 x 10 @ 66 %
D
Barbell Bicep Curl
3 x 20
Sunday
Week 1 Day 1
A
Walk
Monday
Rest Day
Monday
Week 1 Day 2
A
Walk
Tuesday
Week 1 Day 3
A
Bench Press
3 x 10 @ 66 %
B
Barbell Row
3 x 10
C
Barbell Shrug
3 x 20
D
DB Lateral Raise
3 x 20
E
DB Overhead Tricep Extension
3 x 20
Tuesday
Week 1 Day 3
A
Walk
Wednesday
Week 1 Day 4
A
Paused Front Squat
3 x 5 @ 70 %
B
Bulgarian Split Squat
3 x 20
C
Seated Box Jump
5 x 5
D
GHD Sit-Up with Russian Twist
3 x 8
Wednesday
Week 1 Day 4
A
Walk
Thursday
Rest Day
Thursday
Week 1 Day 5
A
Walk
Friday
Week 1 Day 6
A
Deadlift
3 x 10 @ 68 %
B
RDL
3 x 10 @ 50 %
C
American KB Swing
3 x 15
D
GHD Back Extension
3 x 12
Friday
Week 1 Day 6
A
Walk
Saturday
Rest Day
Saturday
Week 1 Day 7
A
Walk
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