WILDCORE+ / 8-WEEK BUILD
WEEK 01.
FOUNDATION.
Week one is about establishing your baseline. Focus on quality movement, controlled reps and finishing every session with something left in the tank.
WEEK 01
YOUR TRAINING.
DAY 01 • TRAIN
UPPER BODY STRENGTH
+
UPPER BODY STRENGTH
Build your pressing and pulling foundation. Keep every rep controlled and prioritise quality over load.
Bench Press
4 sets × 8 reps
Single-Arm Dumbbell Row
4 sets × 10 reps each side
Shoulder Press
3 sets × 10 reps
Lat Pulldown
3 sets × 10–12 reps
Lateral Raise
3 sets × 12–15 reps
Hammer Curl + Triceps Pushdown
3 rounds × 12 reps each
DAY 02 • TRAIN
LOWER BODY STRENGTH
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LOWER BODY STRENGTH
Build lower-body strength through strong, controlled compound movement and quality accessory work.
Back Squat
4 sets × 8 reps
Romanian Deadlift
4 sets × 8–10 reps
Walking Lunge
3 sets × 10 reps each leg
Leg Extension
3 sets × 12 reps
Standing Calf Raise
4 sets × 15 reps
DAY 03 • PERFORM
CONDITIONING + CORE
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CONDITIONING + CORE
Build your engine without turning the session into punishment. Work hard, recover and repeat with intent.
Bike / Rower / SkiErg
5 minute progressive warm-up
Intervals
8 rounds: 45 sec hard / 75 sec easy
Hanging Leg Raise
3 sets × 10–12 reps
Plank
3 sets × 45–60 seconds
DAY 04 • TRAIN
UPPER BODY BUILD
+
UPPER BODY BUILD
More volume through the shoulders, back, chest and arms. Control the eccentric and earn every rep.
Incline Dumbbell Press
4 sets × 10 reps
Seated Cable Row
4 sets × 10–12 reps
Dumbbell Shoulder Press
3 sets × 10 reps
Reverse Fly
3 sets × 12–15 reps
Lateral Raise
3 sets × 15 reps
Biceps Curl + Triceps Extension
3 rounds × 12 reps each
DAY 05 • TRAIN
FULL BODY + ENGINE
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FULL BODY + ENGINE
Finish the training week by combining strength and conditioning. Move well first. Move fast second.
Deadlift
4 sets × 6 reps
Dumbbell Push Press
3 sets × 8 reps
Goblet Squat
3 sets × 12 reps
Farmer Carry
4 × 30–40 metres
Conditioning Finish
10 minutes alternating hard/easy effort
DAY 06 • MOVE
ACTIVE RECOVERY
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ACTIVE RECOVERY
Keep moving without adding more training fatigue.
Easy Walk / Bike
30–45 minutes at an easy conversational pace
Mobility + Cork Rolling
10–15 minutes
DAY 07 • RECOVER
REST + RESET
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REST + RESET
Recover, eat well, hydrate and get ready to progress into Week 2.
FOUNDATION TARGETS
WIN THE WEEK.
TRAIN
Complete your five programmed sessions.
FUEL
Hit your protein target and build meals around whole foods.
MOVE
Keep daily movement high outside the gym.
RECOVER
Prioritise sleep, hydration and mobility.
NEXT UP
WEEK 02.
VOLUME.
Foundation built. Next we increase the work and start driving progression.