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WE SH IP TO ALGERI A VIE W D E TAILS

Wild 20 Powerbuilding Workout: Get

Crazy, Get Big & Strong

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.
 Workout Summary

Main Goal Build Muscle

Workout Type Split

Training Level Intermediate

Program Duration 20 weeks

Days Per Week 4

Time Per Workout 45-60 minutes

Equipment Required Barbell, Cables, Dumbbells, Machines

Target Gender Male & Female

Recommended Supplements Whey Protein, Pre-Workout, Casein Protein,

BCAAs

Author M&S Writers

Workout PDF Download Workout

Workout Description
Earlier this year I designed a bench press program called the 2 Plate Special. It was
created to help the myriad of lifters stuck around a 180-240 bench press max bust
through plateaus and make progress. While I knew this training protocol would help, I
didn't expect it to catch on like wildfire.

The feedback for this program has been nothing short of amazing. High volume rep
work seems to be the spark that many trainees needed to re-ignite progress. Along with
the testimonials I've received touting this program's effectiveness, I am also getting the
following type of questions:

Can I use this program for lifts like squats, deadlifts, overhead presses and rows?

The answer is, of course, yes.

The following workout is just that; a complete program based around my 20-rep training
protocol. I call this training system a powerbuilding workout because it will not only help
you bust through strength plateaus, but it will also help you to pack on muscle mass in
the process.

I recommend running this program for a minimum of 4-6 months. If you are able to
commit for a full year, I am confident you will reap a bounty of benefits. Regardless of
how long you run the program, please let me know how it goes. I'd love to hear your
story and learn about your strength and muscle building progress.

Understand that this program is not really anything I would run while trying to lose fat.
Consider Wild 20 to be a bulking program. Keep your calories at 300 to 500 above
maintenance levels, and your protein intake no less than 200 grams per day.

I recommend running this program for a minimum of 4-6 months. If you are able to commit for
a full year, I am confident you will reap a bounty of benefits.

"2 Plate Special" - Wild 20 Overview

You will perform a total of 7 sets using the same weight for the following major
compound movements:

Bench Press
Squats
Overhead Press
 Deadlifts or Barbell Rows (pick one, not both)

Here is how you will perform the 7 sets:

Set 1 - Weight x 5 reps

Set 2 - Weight x 5 reps
Set 3 - Weight x 5 reps
Set 4 - Weight x 10 reps
Set 5 - Weight x 10 reps
Set 6 - Weight x 10 reps
Set 7 - Weight x max reps, goal 20+ reps

Set 7 is your money set. If you are able to reach 20 or more reps for this set, add 5
pounds to the lift the next time you perform it. If you are unable to reach your 20 rep
goal, continue to use the same weight and aim for progression the following week.

You will find that once you are able to reach 20 reps on your money set, progress and
weight additions will start to occur quite frequently. It is not uncommon to add 5 pounds
to a lift every 2-4 weeks. Over the course of 6 months this could potentially add 30 to 50
pounds to your bench press, squat or deadlift.

So to recap, your Wild 20 sets will:

Use the same weight for each set.

Feature an all-out max rep 7th set.

For your Wild 20 sets I suggest using the following start weights if your bench press max
is under 240, your squat max is under 350, your deadlift max is under 400, your barbell
row max is under 225 and your military press is under 150.

Bench Press - 135 pounds

Squats - 185 pounds
Deadlifts - 185 pounds
Barbell Rows - 135 pounds
Military Press - 95 pounds

Sample training schedule

Here is a sample training split. It can be adjusted to best fit your weekly schedule.

Day 1 - Chest & Triceps

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

Day 1

Chest & Triceps

Exercise Sets Reps

Bench Press 7 Wild 20

Dumbbell Incline Bench Press 3 8-12

Machine Chest Press 3 8-12

Pec Dec or Cable Crossovers 3 10-15

Lying Tricep Extensions 3-4 8-12

Rope Cable Tricep Extensions 3-4 10-15

Day 2

Back & Biceps

Exercise Sets Reps

Barbell Rows or Deadlifts 7 Wild 20

Pull Ups or Inverted Rows 3 AMAP

Machine Rows 3 8-12

T-Bar or Seated Cable Rows 3 8-12

Dumbbell Curls 3-4 8-12

Rope Cable Curls 3-4 10-15

Day 4

Shoulders & Traps

Exercise Sets Reps

Military Press 7 Wild 20

Seated Arnold Press 3 8-12

Side Lateral Raise 3 10-15

Bent Over Reverse Flyes 3 10-15

Power Shrugs 3-4 8-12

Machine Shrugs 3-4 8-12

Day 5

Quads, Hamstrings & Calves

Exercise Sets Reps

Squats 7 Wild 20

Hack Squats 3 8-12

Leg Extensions 3 10-15

Dumbbell Stiff Leg Deadlift 3 8-12

Leg Curls 3 10-15

Seated Calf Raise 3-4 10-15

Note: Ab work can be inserted on any of the training days as needed.

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About The Author

M&S Writers
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147 Comments + Post Comment

Posted Mon, 05/20/2019 - 14:18 LIKE 0

ANTON KAKOUCHKIN
Explain please! Using the same weight 7th set? And 5 reps, and 10 reps, and 20 reps - one
weight??

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Posted Fri, 11/02/2018 - 18:08 LIKE 0

Ahmad Asif
This program is awesomely hardcore. The leg days especially are gruelling. But i love it.
Getting stronger every week too.

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Posted Sun, 06/03/2018 - 14:05 LIKE 0

Nico
If my left scapula is discolated and cannot do OHP's, is there any other exercise that I can
replace it with?

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Posted Tue, 03/27/2018 - 05:48 LIKE 3

David Brown II
If our max is about 270 for bench where should we start?

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Posted Sat, 02/10/2018 - 08:55 LIKE 2

Angel Arvelo jr
Hi I did your 2 plate special and my bench press went from 240 to 295 for 2 reps love it and I
also but some size on too can't wait to start this program on Monday

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Posted Thu, 10/26/2017 - 21:07 LIKE 5

Junior
How long should rest be

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Posted Sun, 01/29/2017 - 15:01 LIKE 6

DBrown
Why do you suggest the row or deadlift?

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Posted Sun, 12/25/2016 - 09:45 LIKE 5

Remi
Hey. Is there any way to use this program for work each muscles twice a week?

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 Posted Sat, 11/12/2016 - 18:34 LIKE 7
mario
How much time is recommended for the rest time on the program wild20

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Posted Fri, 08/19/2016 - 08:43 LIKE 12

joshua
Hey Steve, Im late to the game, but I am starting this program Monday. I can't wait to see
results with this trying to get 400 on the bench and 500 on the squat. I am already 300+lbs

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Posted Sat, 08/29/2015 - 17:42 LIKE 12

RGP
Can I replace the Wild 20 sets with GVT sets of 10 x 10? (Same weight for all 10 sets and
sometimes I add rest pause to hit 10 reps every set.)
Thanks!

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Posted Mon, 04/30/2018 - 08:36 LIKE 2

Mason V.
If you change the program then you're not doing the program. Jesus christ use your
head 0_O

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Posted Tue, 08/25/2015 - 15:59 LIKE 12

Joshua
Great workout, I'm doing it now seeing good results and strength.

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Posted Wed, 08/05/2015 - 12:11 LIKE 11

Nathan
Do you feel it would make a difference in using barbell compared to dumbbell on any of the
wild20 exercises?

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 Posted Thu, 08/06/2015 - 09:49 LIKE 10
MikeWines
Nathan,
It's going to be tough to replicate the overload achieved with a barbell in squats and
deadlifts with a dumbbell equivalent.

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Posted Tue, 07/21/2015 - 15:25 LIKE 11

James.
Wat kinda rest between sets?

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Posted Wed, 07/22/2015 - 09:27 LIKE 12

MikeWines
James,
For the initial 7 sets I would go for something along the lines of 1-2 minutes. For the
accessory work, you can likely stick with roughly 60 seconds and be fine.
If you don't want to watch the clock and you're pretty keyed into your body then just lift
when you're ready.

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Posted Fri, 06/19/2015 - 22:01 LIKE 10

Chris
I started this program four weeks ago and so far so good. Been improving every week in terms
of reps on every exercise. In about a month and a half though I'll be taking a week vacation
with no access to a gym. Do you suggest just putting the program on hold for a week? Do you
think there will be any negative effects of skipping a week then starting back up?

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Posted Mon, 06/22/2015 - 10:01 LIKE 12

MikeWines
Chris,
Don't sweat it at all. For all of my athletes I recommend that they take 2-4 weeks
completely off throughout the course of the year. I've already taken 2 off this year and I
always come back stronger within 10-14 days from the time off.

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 Posted Thu, 05/14/2015 - 05:43 LIKE 17
David
like the look of the program but not sure what weights to start at, currently my max bench is
308lbs, squat is 396lbs, deadlift is 440lbs and military press is 176lbs. i have never tried
maxing out on barbell rows. Thanks in advance for any advice

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Posted Sun, 04/26/2015 - 11:47 LIKE 14

Andrew
How long would you recommend doing the Wild 20 for, before doing a 'deload' period? If you
were to put a percentage for each of the lifts, based off of your 1RM, what would you use?
Great program!

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Posted Mon, 04/06/2015 - 20:39 LIKE 13

bruno
Im just wondering as to why you don't recommend doing both rows and dead lifts?

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Posted Fri, 12/11/2015 - 22:57 LIKE 13

Jeremy
Lol if you can do 65 reps of deadlift, and 65 reps of rows back to back... hats off to you

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Posted Thu, 04/02/2015 - 08:36 LIKE 13

eddie
hi steve would it be possible to end the workout with the wild 20 instead of starting off with it?

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Posted Fri, 03/27/2015 - 11:44 LIKE 13

Lafayette
I really like this program, but I see you do not recommend it for losing weight/fat loss. What
type of program would you recommend in this similar vein. I have been looking at the Full
body giant set with Density programs.

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 Posted Mon, 03/16/2015 - 22:35 LIKE 12
Danny Smith
Just finished the deadlift day. This was a very humbling, painful experience. Steve you are
Satan I'm pretty convinced jk. I'm definitely not gonna be able to walk for a couple days. 185
never felt so scary

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Posted Sun, 03/08/2015 - 12:57 LIKE 14

Mike
This might be a dumb question but do you recomend like on day one,chest and triceps
exercises, doing the bench press wild 20 and also all of the other 5 exercises listed in one
session?

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Posted Mon, 02/16/2015 - 16:37 LIKE 12

Kyle
Could I alternate between back squat and front squat every other week?

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Posted Mon, 01/19/2015 - 15:37 LIKE 16

Sha'
If you stay with this routine....how long would it take to start seeing results and can you add
food to eat/stay away from?

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Posted Tue, 01/13/2015 - 18:44 LIKE 13

Dainius
Hey Steven!
Great workout. I have been doing it for a while and then I hurt my elbow at work. So, pretty
much anything that involves using my arms is out of the question. I started doing legs twice a
week instead as I can't do anything else. Have been making great progress that way for the
past month. 5lbs added Monday and Friday. Do you think I should change up my routine and
maybe do wild 20 squats one day and a little different work out on Fridays?
Let me know your thoughts!
Thank you,
Dainius

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 Posted Mon, 01/12/2015 - 14:06 LIKE 14
Daniel
If I've reached muscle failure during my last set of 10 before the wild 20, do you suggest I go
down in weight, or keep the same weight the following week?

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Posted Mon, 01/05/2015 - 21:25 LIKE 16

Mike
This routine was originally created by and credited to Steve Shaw. I see he is no longer in your
list of authors. Why is he stil not credited as the creator?

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Posted Mon, 01/05/2015 - 16:31 LIKE 14

eddie deamicis
hi steve this program looks great and can't wait to get started on it can i structure this so i do
chest on monday back on tuesday shoulders on wednesday legs on thursday doing wild 20
on these days then arms on friday doing double down i work long hours and i'm limited to the
time i have in the gym thanks in advance for your input

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Posted Mon, 12/29/2014 - 11:26 LIKE 14

John
For anyone who doubts this program - I ran this for 6 or 7 weeks and maxed on bench
somewhere in the middle. I hadn't maxed on bench in years and equalled my PR easily. I then
switched to a pyramid style program (10,8,6,4,2 increasing weight each set). After another 6
weeks or so I maxed again and struggled with 20lbs less than my previous max. Going back
to this program now.

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Posted Mon, 12/08/2014 - 22:56 LIKE 12

JuJu
I've been doing this program for about 6 months now and I have to say it's the most difficult
workout program I have ever done since I started lifting when I was 17. I've gotten so much
stronger following this program. Definitely recommend it to anyone trying to get stronger.

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 Posted Mon, 12/01/2014 - 22:02 LIKE 12
Nick
What if you bench 405 and row 225 then what wight should I do

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Posted Sat, 11/29/2014 - 23:24 LIKE 13

luis fernandez
Two weeks in so far i love the workout. I can allready see a diffrence. For my squats i had to
lower my starting weight to 135 ... Is thay cool? And yes i know its sad... Also can i add cardio
to the end of every workout?

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Posted Thu, 11/27/2014 - 23:26 LIKE 11

kevan
Can I substitute leg press for squats

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Posted Sun, 11/16/2014 - 11:10 LIKE 14

LD
2 quick questions, should the rest between all sets other than the wild 20 sets be between 2
and 5 minutes to allow Creatine levels to build back up? After using the wild 20 set for bench
press, would the bench press calculator be an accurate indicator of my nor rep max or would
it be a little lower because of all of the previous sets?
Great workout, thanks for posting it. For any skeptics reading this, it has worked for me so I'd
recommend giving it a shot.

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Posted Thu, 11/13/2014 - 14:27 LIKE 17

Rem
By far, the best workout on this site for me so far. Very challenging and I'm making fantastic
muscle endurance and strength gains in last 2 months.
Steve, some parts of the program are still very challenging for me (legs) while others are
getting easier (chest). Can you recommend some techniques to add to up the intensity even
more?

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 Posted Thu, 11/06/2014 - 17:51 LIKE 13
Orion
Sry - I think that I was too critical. Everybody likes different exercises and styles.
This workout was too similar to D4D which I do for 5 weeks then I change up for 2 weeks.
I will plug this in with some changes for the 2 weeks - my criticism came from it being too
close to the workout I already do - D4D. No Mad lol - I am a Nomad biker btw.

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Posted Tue, 11/04/2014 - 18:10 LIKE 13

Orion
Bulldozer seems better.
Above I see 15 sets of shoulder exercises after doing 7 sets of military using this system.
Not well thought out - kinda threw it against the wall to see what sticks?
This appears to be a good change - up from a standard workout. To really have the focus on
the Deltoid --- this would be better for a 1-2 week changeup:
Military Press - 7 sets of Wild 20
Upright Row - 3 sets of 10
Using a compound exercise after that Wild 20 would be better than alot of fluff.
Upright row is a good compound and an opposing movement - adds to the muscle
development.
Just my 2 cents :)

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Posted Tue, 11/04/2014 - 03:57 LIKE 16

Hassen
I was sceptical before starting this program , after four months of serious training , i think that i
never feel myself this strong and pumped , this program deliver results .

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Posted Sun, 11/02/2014 - 12:56 LIKE 15

Kurt
I have been running this program for three weeks, and I am seeing an increase in reps and/or
weight already. I feel the workout hitting each muscle effectively, however my biceps feel as
though they are being worked significantly less. I was considering adding a third bicep
exercise. Is there any one that would integrate with the dumbbell curls and rope curls better
than others? Thanks.

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 Posted Sun, 11/02/2014 - 11:11 LIKE 14
kamal
For the wild 20, i started the 3, 5 reps at 195, 10reps at 155 and 20 at 135, is that alright or
did i jack it all up? was running out of the house writing it down, first day, coming of a density
reg

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Posted Thu, 10/23/2014 - 20:10 LIKE 12

Dan
Steve,
When working towards the 20+ reps on the 7th set, is it beneficial to incorporate a 15-20
second rest/pause on that set?

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Posted Fri, 10/24/2014 - 09:19 LIKE 12

Steven
To get to a total of 20 reps? Yes, I could see they being helpful. I am a big fan of rest-
pause training.

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Posted Wed, 10/22/2014 - 15:20 LIKE 12

Alex C
Decided to try this with squats and it was definitely a humbling challenge. I tried this workout
with 225lbs as my selected baseline. At first I thought this was going to be an unorthodox
pyramid workout but damn I was wrong. The first 3 sets of 5 gave me a good warm up on the
legs though it left me skeptical. The next two sets of 10 I was already beggining to feel the
workout. Already on the 6th set and I'm sweating because the pre-exhaustion from the
previous sets is hitting me. Finally done with all 6, I wasn't sure if I had enough gas in me to
rep out 20 on the 7th set. I barely made it to 14. My 2 rep max is 335, but I never would have
thought this workout with the weight I used would put me in my place. My legs were burnt and
had a stupid pump after. Got me curious knowing how much my Max can be if I can get to
250 with this workout. This really has a unique rep scheme while using the same weight; It's
like a combination of German volume training with descending pyramid reps. Definitley
incorporating this to my leg workout regimen. Can't wait to do this with bench and deadlift.

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Posted Tue, 10/21/2014 - 12:57 LIKE 13

Anthony
 Hi Steve! I'm currently running your rest-pause Bulldozer 4-day split. My bench and OHP have
stalled a little... Do you think I could just sub in the Wild 20 protocal for only Bench and OHP
on the respective days (while keeping the rest of the rest-pause routine the same) ?

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Posted Mon, 10/20/2014 - 16:46 LIKE 13

CDC
Test

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