Wild 20 Powerbuilding Workout: Get Crazy, Get Big & Strong

Wild 20 Powerbuilding Workout

Workout Summary

Main Goal	Build Muscle
Workout Type	Split
Training Level	Intermediate
Program Duration	20 weeks
Days Per Week	5
Time Per Workout	45-60 minutes
Equipment Required	Barbell, Dumbbells, Machines
Target Gender	Male & Female
Recommended Supps	Protein Powder, Pre-Workout, BCAAs

Workout Description

Bust out of your training rut and blast through muscle and strength building plateaus using a unique combination of 5, 10, and 20 rep sets. This program delivers results.

For the past couple of months, I've been experimenting with the "2 Plate Special". I use this protocol to help the typical lifter bust through muscle and strength building plateaus.

The basic idea for the program has been floating around for some time now. High volume work seems to be the perfect training intensity needed to make progress.

The following routine is not just a complete program based around my 2 plate training protocol. It is my training answer to powerlifting meets bodybuilding. I call it the Wild 20 because of the punishing, strength-building sets of 20 reps you'll be asked to complete at times in this routine.

“2 Plate Special” - Wild 20 Overview

Perform a total of 7 sets using the same weight on the following major compound movements:

Bench Press
Squats
Deadlifts
Standing Overhead Press

Here is how you will perform the sets:

Set 1 - Weight x 5 reps
Set 2 - Weight x 10 reps
Set 3 - Weight x 5 reps
Set 4 - Weight x 10 reps
Set 5 - Weight x 5 reps
Set 6 - Weight x 10 reps
Set 7 - Weight x 20 reps

You will always use the figure in the table to choose the weight for your next set. So, if you find the 5 rep sets to be easy, use more weight on your 10 rep sets, or vice versa. Remember, it should feel hard.

Sample Training Schedule

Here’s a sample training split. It can be adjusted as best fits your weekly schedule.

Day 1 - Chest & Triceps
Day 2 - Back & Biceps
Day 3 - Off
Day 4 - Shoulders, Hamstrings & Traps
Day 5 - Quads, Hamstrings & Calves
Day 6 - Off
Day 7 - Off

Day 1: Chest & Triceps

Exercise	Sets	Reps
Bench Press	7	Wild 20
Incline Bench Press	3	5/10/20
Incline DB Flyes	3	12
Overhead Cable Crossovers	3	10/12
Tricep Rope Extensions	3	10/12
One Arm Cable Tricep Extension	3-4	10/12

Day 2: Back & Biceps

Exercise	Sets	Reps
Pullover & Deadlift	7	Wild 20
Pulldown	3	AMAP
Machine Rows	3	8/12
T-Bar or Seated Cable Rows	3	10/12
Dumbbell Curls	3-4	10/12
Rope Cable Curls	3	10/12

Day 4: Shoulders & Traps

Exercise	Sets	Reps
Military Press	7	Wild 20
Arnold Press	3	5/10/20
Side Lateral Raises	3	10/12
Front Raises	3	10/12
Machine Shrugs	3-4	10/12

Day 5: Quads, Hamstrings & Calves

Exercise	Sets	Reps
Squats	7	Wild 20
High Squats	3	5/10/20
Leg Extensions	3	12
Leg Curls	3	12
Dumbbell Stiff Leg Deadlift	3	12
Seated Calf Raise	3-4	20