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Online Programs

WPF offers a variety of online programs to help you reach your goals. Every online training program is delivered by the WPF app. If you have the choice between an online Personal Trainer OR an online Personal Trainer + Physiotherapist + Strength & Conditioning Coach - which would you choose?

WPF Online Programs

WPF Online Programs: Choose which program to start depending on your gym experience, goals and the amount of time you want to spend in the gym. As with all programs, give the muscle group worked in one session a day off to recover before you load it up again.

With all WPF Online Programs you can perform each month of training for 4-8 weeks before progressing to the next month. I recommend a de-load week in between each new month of training. Read the de-load section of this eBook for more information. 

You can slowly progress through each program, after completing the previous program.

E.g. At Home 3 days per week ® Beginner 3 days per week ® Intermediate 3 days per week ® Intermediate 4 days per week ® Advanced 5 days per week

Or

Intermediate 3 days per week ® Intermediate 4 days per week ® Athlete 3 days per week

Once you have completed the third month of any program, you can recycle the same program starting from the first month, if you wish. Keep in mind that you will be stronger than when you first started the program, so your training volume will be greater to begin with. Don't make the mistake of doing the 3rd month of a WPF online program for months on end. This will help you maximise your gains, minimise the risk of injury and keep you fresh physically and mentally.

What are the costs of all the below WPF Online Programs?

The cost of any WPF Online Program is $35 per month – For more information - Click Here.

For more information about WPF Online Programs, call Andrew on 0404 775 652 or shoot him an email on andrew@wildphysiofitness.com.au.

Note: below are guidelines on how to execute the programs. There is flexibility in how to structure these workouts per week, if for any reason you are unable to complete them as suggested.

WPF Online Programs

  • At Home
  • Beginner
  • Intermediate 3 days
  • Intermediate 4 days
  • Advanced
  • Athlete
  • Glute Group Online
  • Glute Group At Home
  • Wild Golf

At Home (3 days per week)

Wild Physio Fitness offers a self-guided home training program – the At Home Program. This has been specifically designed for people who want to work out from the comfort of their own home, but still want the benefit of working with a professional trainer.

Recommended equipment: dumbbells or adjustable dumbbells, barbell, weights bench, glute bands, home step etc. (get creative to replicate these things if you don't have them: all this equipment is NOT essential, but it will help). Recommendations are also made within the WPF app on how to use common household objects during your training. 

Complete:

At Home A, B and C once each per week

Month 1:

  • Monday- At Home A 1st Month
  • Wednesday- At Home B 1st Month
  • Friday- At Home C 1st Month

Month 2:

  • Monday- At Home A 2nd Month
  • Wednesday- At Home B 2nd Month
  • Friday- At Home C 2nd Month

Beginner (3 days per week)

This program is designed for someone with basic gym experience. You will learn the fundamental movement patterns and, over time, the workouts will progress to increase your training volume. Each session will incorporate upper and lower body exercises. It is best performed with a day off in between each session.

Complete:

Beginner A, B and C once each per week

E.g.

  • Monday- Beginner A
  • Wednesday- Beginner B
  • Friday- Beginner C

Intermediate (3 days per week)

This program is designed for someone with reasonable gym experience who wants to take their training to the next level. You will perfect movement patterns and, over time, the workouts will progress to increase your training volume. This program is ideal for someone who wants to increase their muscle mass and strength but doesn’t want to live in the gym 4-6 days per week.

Complete the following once per week each:

Intermediate Strength Legs + Upper Body

Intermediate Volume Legs

Intermediate Volume Upper Body

E.g.

  • Monday- Intermediate Strength Legs + Upper Body
  • Wednesday- Intermediate Volume Upper Body
  • Friday- Intermediate Volume Legs

Intermediate (4 days per week)

This program is designed for someone with reasonable gym experience who wants to take their training to the next level. You will perfect movement patterns and, over time, the workouts will progress to increase your training volume. This program is ideal for someone who wants to increase their muscle mass and strength but doesn’t want to live in the gym 5-6 days per week.

Complete the following once per week each:

Intermediate Strength Legs

Intermediate Strength Upper Body

Intermediate Volume Legs

Intermediate Volume Upper Body

E.g.

  • Monday- Intermediate Strength Legs
  • Tuesday- Intermediate Volume Upper Body
  • Thursday- Intermediate Volume Legs
  • Friday- Intermediate Strength Upper Body

Advanced (5 days per week)

This program is designed for someone with extensive gym experience who wants to take their training to expert level. You will perfect movement patterns and, over time, the workouts will progress to increase your training volume. This program is ideal for someone who wants to commit to 5 days in the gym to increase their muscle mass and strength.

Complete the following once per week each:

Advanced Strength Legs

Advanced Strength Upper Body

Advanced Volume Push

Advanced Volume Pull

Advanced Volume Legs

E.g.

  • Monday- Advanced Strength Legs
  • Tuesday- Advanced Strength Upper Body
  • Wednesday- Advanced Volume Legs
  • Friday- Advanced Volume Pull
  • Saturday- Advanced Volume Push

Athlete (3 days per week)

This program is designed for an athlete or aspiring athlete with excellent gym experience who plays sport regularly (especially change of direction sports, such as tennis, soccer, netball or football). This program requires a 2-3 day per week commitment so you can still fit in the training and games of your chosen sport. It focuses on gaining or maintaining muscle mass while increasing power.

Complete the following once per week each:

Athlete Power Full Body

Athlete Volume Legs

Athlete Volume + Power Upper Body

E.g.

  • Monday- Athlete Power Full Body
  • Tuesday- Athlete Volume Legs
  • Thursday- Athlete Volume + Power Upper Body

Or complete the three workouts over a 7-10 day period:

E.g.

  • Monday- Athlete Volume Legs
  • Thursday- Athlete Volume + Power Upper Body
  • Monday- Athlete Power Full Body

Glute Group Online (3 days per week)

Glute Group Online is designed for women with some basic/reasonable gym experience. This is the program that is used in the weekly face-to-face Glute Group classes.

You will learn and perfect the fundamental movement patterns and, over time, the workouts will progress to increase your training volume. Each session will incorporate upper and lower body exercises with a focus on your glutes. It is best performed with a day off in between each session.

Complete:

GG A, B and C once each per week

Month 1:

  • Monday- GG 1A
  • Wednesday- GG 1B
  • Friday- GG 1C

Month 2:

  • Monday- GG 2A
  • Wednesday- GG 2B
  • Friday- GG 2C

Glute Group At Home (3 days per week)

Glute Group At Home is designed for women who want to work out from the comfort of their own home. This program is similar to the program that is used in the weekly face-to-face Glute Group classes. 


You will learn and perfect the fundamental movement patterns and, over time, the workouts will progress to increase your training volume. Each session will incorporate upper and lower body exercises with a focus on your glutes. It is best performed with a day off in between each session. You will receive 3 months of programming that can be recycled after completing the 3 months.

This program has been specifically designed for women who can't attend WPF Glute Group sessions in Sydney's CBD, are short on time or have a limited budget, but still want the benefit of working with WPF.

Recommended equipment: dumbbells or adjustable dumbbells, barbell, weights bench, glute bands, home step etc. (get creative to replicate these things if you don't have them: all this equipment is NOT essential, but it will help). Recommendations are also made within the WPF app on how to use home objects during your training. 

Complete:

GG At Home A, B and C once each per week

Month 1:

  • Monday- GG At Home 1A
  • Wednesday- GG At Home 1B
  • Friday- GG At Home 1C

Month 2:

  • Monday- GG At Home 2A
  • Wednesday- GG At Home 2B
  • Friday- GG At Home 2C

Wild Golf (3 days per week)

Wild Golf is an online training program that has been specifically designed for people who want to perform at their best on the golf course. If you want to improve your strength, power, fitness, endurance and speed for golf, this is the program for you!

Complete:

Wild Golf A, B and C once each per week

Month 1:

  • Monday- Wild Golf 1A
  • Wednesday- Wild Golf 1B
  • Friday- Wild Golf 1C

Month 2:

  • Monday- Wild Golf 2A
  • Wednesday- Wild Golf 2B
  • Friday- Wild Golf 2C