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

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

Build Muscle
Split
Intermediate
20 weeks
4
45-60 minutes
Barbell, Cables, Dumbbells, Machines
Male & Female
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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.

Seated Arnold Press

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.

141 Comments+ Post Comment

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Posted Thu, 10/26/2017 - 21:07
Junior

How long should rest be

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Posted Sun, 01/29/2017 - 15:01
DBrown

Why do you suggest the row or deadlift?

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Posted Sun, 12/25/2016 - 09:45
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
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
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
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 Tue, 08/25/2015 - 15:59
Joshua

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

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

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

MikeWines's picture
Posted Thu, 08/06/2015 - 09:49
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
James.

Wat kinda rest between sets?

MikeWines's picture
Posted Wed, 07/22/2015 - 09:27
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
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?

MikeWines's picture
Posted Mon, 06/22/2015 - 10:01
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
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
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
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
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
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
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
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
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
Kyle

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

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Posted Mon, 01/19/2015 - 15:37
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
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
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
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
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
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
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
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
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
kevan

Can I substitute leg press for squats

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Posted Sun, 11/16/2014 - 11:10
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
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
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
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
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
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
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
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?

Steven's picture
Posted Fri, 10/24/2014 - 09:19
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
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
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
CDC

Test

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Posted Mon, 10/20/2014 - 16:37
CajunChris

I have really been enjoying this program.
Do you think it would make a difference if I were to combine bis and tris for a 5th day, vs. doing them after back and chest? Sometimes, I find that my energy level, once I get to the bi part of back day or the tri part of chest day, is declining.
Would you recommend to leave things as you have written them above (since bis and tris have already been worked some), or add a 5th day, to hit bis and tris with 100% energy? If doing arms on a 5th day would work well, would you recommend a Wild 20 set(s) on that day?
Thanks!

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Posted Wed, 10/15/2014 - 04:21
robbie

Hi there,i understand this is a bulking program.With lower weight range is it possible to utilise this as a fat loss/body toner,incorporated with cardio.Currently at 98kg

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Posted Mon, 10/13/2014 - 07:55
Jesse

You commented on "the 2 plate special" that you wouldn't run this on deadlifts. Now you put it in your wild 20 workout. Did you change your mind?

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Posted Sun, 10/05/2014 - 15:41
James

How about using this in a upper/lower split? Maybe using 963 as a template? Love your work!

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Posted Sun, 10/05/2014 - 03:56
Jason

Hey Steve,

What about using the first 3 sets of any of the Wild 20's with a kind of Wendler 5/3/1 set up, the next 3 sets of 10 as back off sets, and the last 20+ reps as kind of like your Burn set in your "Power, Muscle, Burn" program?

Too much intensity or is that a good blend?

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Posted Fri, 09/26/2014 - 10:04
Dave

Hey Steve, workout looks great, can't wait to start it. One question though, do you do the wild 20 each week? Because I saw on your original "2 plate" post it stated doing it every other week. Thanks.