Get Wilder
General
Intermediate
Barbell
Plan Details
The Get Wilder routine by edangollc is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Get Wilder
Routine detail
Day 1
Lower Body
13 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Decline Bench Ab Reach
3 Sets x 12 Reps
Alternating Leg Bridge
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Day 2
Upper Body
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 3
Core Flexibility
3 exercises
Jump Rope
1 Set
Aerobics
1 Set
Walking
1 Set
Day 4
Lower Body
12 exercises
Barbell Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Frog Sit-Up
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Plank
3 Sets
Day 5
Upper Body
15 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Bird Dog
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Day 6
Core Flexibility
3 exercises
Jump Rope
1 Set
Aerobics
1 Set
Walking
1 Set
