Vince’s EXACT Program (Not for Human Use)
Vince Wilkinson
Most people probably shouldn't train like this.
I built this program to become stronger, faster, more explosive, more resilient, more capable in every aspect.
It combines heavy strength work, athletic performance, conditioning, bodybuilding, and power development.
This wasn't built for optimal comfort or easy days. It was built to chase my physical limits and forge the most dangerous version of myself.
This is the exact programming I am following and it will adjust as I adjust the plan for myself.
A
Push Press
3 x 2
B
Overhead Press
3 x 4
C
Close Grip Bench
3 x 6
D
Dips
3 x 5
E
Lu Raise
3 x 12
F
Behind the Neck Barbell Press
3 x 8
G
Face Pulls
3 x 12
H
GHD Sit Ups
A1
Power Clean
3 x 1
A2
Hang Clean
3 x 2
B
Deadlift
3 x 5
C
Chest Supported Rows
3 x 8
D
Lat Pull Down
3 x 8
E
Pull Ups
3 x 4
F
DB Shrugs
3 x 8
G
Pull Ups
2 x MAX
H
Bicep Curl
3 x 8
A
Sprint Intervals
B
Box Jump
5 x 2
C
Broad Jump
3 x 3
D1
Yoke Walk
3 x 100
D2
Front Carry
3 x 100
E
Bike
1 x 20:00
A
Split Jerk
4 x 2
B
BB Incline Bench
3 x 4
C
Chest Flies
3 x 12
D
Ring Dips
3 x 5
E
DB Pullover
3 x 8
F1
Rear Delt Fly
3 x 12
F2
DB Front Raises
3 x 12
F3
DB Lateral Raise
3 x 12
G
Leg Raise
3 x 12
A
Clean Pulls
3 x 3
B
SSB Squats
3 x 5
C
RDL
3 x 5
D
Belt squat
3 x 6
E
Bulgarian Split Squats
3 x 8
F
Leg Extensions
3 x 12
G
Leg Curls
3 x 12
H1
Sled Push
3 x 30
H2
Sled Pull
3 x 30
I
Calf Raises
3 x 12
J
Weighted Marches
3 x 1:00
A
Swimming
1 x 20:00
B
Back Extensions
3 x 20
C
Reverse Hyper
3 x 20
D
Copenhagen Plank
E
Mobility Flow
When you join a team you’re getting more than programming, you’re joining an online community.
Vince’s EXACT Program (Not for Human Use)
Vince’s EXACT Program (Not for Human Use)
Vince’s EXACT Program (Not for Human Use)
