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The Wolverine

by Juan S.
2 athletes joined

Program Description

Tap into your primal strength and push your limits with the Hugh Jackman Wolverine Program. This 4-week program is designed to be repeated, allowing you to continually build maximum muscle. This program combines old-school training techniques with science-based lifting strategies to form a unique split that tackles all muscle groups effectively giving you that full body sculpt. Whether you're looking to pack on muscle, shred fat, or both, the Wolverine Program is your blueprint to achieving a superhero-worthy body!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 21, 2024 03:28
  • Last Edited
    Jun 18, 2025 09:32

Summary

Unleash your inner beast with "The Wolverine," a comprehensive 4-week program designed to sculpt and strengthen your entire physique. Committing to six days a week, you'll engage in a variety of targeted exercises, from machine dips to barbell rows, ensuring no muscle group is left behind. This program emphasizes progressive overload with carefully structured sets and intensities, pushing you to new limits. Get ready to transform your strength and endurance, all while building a physique that commands attention.
Muscle Engagement
Front
Back
MuscleSet
Chest
11.6%
Hamstrings
11.3%
Quadriceps
10.9%
Glutes
9.4%
Front Delts
8.8%
Upper Back
8.1%
Triceps
7.9%
Abs
6.9%
Biceps
4.5%
Adductors
4.5%
Middle Delts
4.3%
Abductors
2.6%
Lower Back
2.1%
Cardio
2.1%
Calves
2.1%
Lats
1.7%
Forearms
0.6%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
1
6 reps
7 reps
RPE 8
RPE 9
2
Overhead Tricep Extension (Straight Bar, Cable)
1
1
8 reps
9 reps
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
16 reps
RPE 10
4
Front Raise (Single Arm, Cable)
2
10 reps
RPE 8
5
Upright Row (Barbell)
1
16 reps
RPE 8-10
6
Barbell Row
2
6 reps
RPE 8
7
Kelso Shrug
2
14 reps
RPE 8-10
8
Pull-Up (Assisted Machine)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Straight Bar, Cable)
2
6 reps
RPE 8
2
Overhead Tricep Extension (Single Arm, Rope)
2
12 reps
RPE 10
3
Dip (Bodyweight)
1
8-16 reps
RPE 10
4
Rear Delt Fly (Single Arm, Cable)
2
10 reps
RPE 9
5
Face Pulls (Incline Bench, Dumbbells)
1
16 reps
RPE 10
6
Machine Row (Single Arm, Overhand Grip)
1
8 reps
RPE 8
7
Machine Row (Single Arm, Neutral Grip)
1
8 reps
RPE 8
8
Back Extension (Machine)
2
16 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
1
1
6 reps
7 reps
RPE 8
RPE 9
2
Overhead Tricep Extension (Straight Bar, Cable)
1
1
8 reps
9 reps
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
1
16 reps
RPE 10
4
Front Raise (Single Arm, Cable)
2
10 reps
RPE 8
5
Upright Row (Barbell)
1
16 reps
RPE 8-10
6
Barbell Row
2
6 reps
RPE 8
7
Kelso Shrug
2
14 reps
RPE 8-10
8
Pull-Up (Assisted Machine)
1
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Straight Bar, Cable)
2
6 reps
RPE 8
2
Overhead Tricep Extension (Single Arm, Rope)
2
12 reps
RPE 10
3
Dip (Bodyweight)
1
8-16 reps
RPE 10
4
Rear Delt Fly (Single Arm, Cable)
2
10 reps
RPE 9
5
Face Pulls (Incline Bench, Dumbbells)
1
16 reps
RPE 10
6
Machine Row (Single Arm, Overhand Grip)
1
8 reps
RPE 8
7
Machine Row (Single Arm, Neutral Grip)
1
8 reps
RPE 8
8
Back Extension (Machine)
2
16 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 9
2
Lying Leg Curl
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
4
Leg Press (45 Degrees)
2
6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 8
6
Leg Extension
1
10 reps
RPE 8
7
Calf Raise (Hip Loaded)
2
16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
2
10 reps
RPE 8
2
Front Squat (Barbell)
1
8 reps
RPE 8
3
Seated Hamstring Curl
2
8 reps
RPE 8
4
Hip Abductor (Machine)
2
12 reps
RPE 8
5
Standing Calf Raise (Machine)
2
16 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 9
2
Lying Leg Curl
2
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
6 reps
RPE 8
4
Leg Press (45 Degrees)
2
6 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 8
6
Leg Extension
1
10 reps
RPE 8
7
Calf Raise (Hip Loaded)
2
16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
2
10 reps
RPE 8
2
Front Squat (Barbell)
1
8 reps
RPE 8
3
Seated Hamstring Curl
2
8 reps
RPE 8
4
Hip Abductor (Machine)
2
12 reps
RPE 8
5
Standing Calf Raise (Machine)
2
16 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
6 reps
7 reps
RPE 8
RPE 9
2
Bicep Curl (Alternating, Dumbbell)
1
6 reps
RPE 9
3
Concentration Curl
1
14 reps
RPE 9
4
Bench Press (Barbell)
1
5 reps
RPE 8
5
Incline Chest Press (Machine)
1
1
6 reps
7 reps
RPE 8
RPE 9
6
Chest Fly (Machine)
2
12 reps
RPE 9
7
Hanging Leg Raise
1
6-8 reps
RPE 8-10
8
Abs Crunch (Machine)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6 reps
RPE 8
2
Preacher Curl (Single Arm, Dumbbell)
1
1
8 reps
9 reps
RPE 8
RPE 9
3
Incline Chest Press (Machine)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
16 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
10 reps
RPE 8-10
6
Half Kneeling Rotation (Cable)
1
12 reps
RPE 8-10
7
Straight Arm Wrist Curls (Overhand Grip, Barbell)
2
16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
6 reps
7 reps
RPE 8
RPE 9
2
Bicep Curl (Alternating, Dumbbell)
1
6 reps
RPE 9
3
Concentration Curl
1
14 reps
RPE 9
4
Bench Press (Barbell)
1
5 reps
RPE 8
5
Incline Chest Press (Machine)
1
1
6 reps
7 reps
RPE 8
RPE 9
6
Chest Fly (Machine)
2
12 reps
RPE 9
7
Hanging Leg Raise
1
6-8 reps
RPE 8-10
8
Abs Crunch (Machine)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
6 reps
RPE 8
2
Preacher Curl (Single Arm, Dumbbell)
1
1
8 reps
9 reps
RPE 8
RPE 9
3
Incline Chest Press (Machine)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
16 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
10 reps
RPE 8-10
6
Half Kneeling Rotation (Cable)
1
12 reps
RPE 8-10
7
Straight Arm Wrist Curls (Overhand Grip, Barbell)
2
16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Hip Loaded)
2
16 reps
RPE 10
2
Hip Adductor (Machine)
1
12 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 8
4
Hack Squat
1
6 reps
RPE 8
5
Hip Thrust (Machine)
1
6 reps
RPE 8
6
Glute Hyperextension (45 Degrees)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Single Leg, Leg Press)
2
16 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 8
3
Squat (Barbell)
1
6 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
5
Sissy Squat (Body Weight)
2
6 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Hip Loaded)
2
16 reps
RPE 10
2
Hip Adductor (Machine)
1
12 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 8
4
Hack Squat
1
6 reps
RPE 8
5
Hip Thrust (Machine)
1
6 reps
RPE 8
6
Glute Hyperextension (45 Degrees)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Single Leg, Leg Press)
2
16 reps
RPE 10
2
Leg Extension
1
10 reps
RPE 8
3
Squat (Barbell)
1
6 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
5
Sissy Squat (Body Weight)
2
6 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6 reps
RPE 8
2
Cable Lateral Raise (Single Arm, Rear Pull)
2
10 reps
RPE 8
3
Lat Pulldown (Reverse Grip)
1
7 reps
RPE 8
4
Bench Press (Dumbbell)
1
7 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
6 reps
RPE 8
6
Cross Body Over Shoulder Tricep Extension
1
12 reps
RPE 9
7
Shrugs (Smith Machine)
2
7 reps
RPE 8
8
Wrist Curls (Elbow Supported)
2
16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Lateral Raise (Single Arm, Torso Rotation)
1
1
8 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
6 reps
RPE 8
3
Kelso Shrug
1
14 reps
RPE 8-10
4
Chest Fly (Dumbbell)
1
12 reps
RPE 8
5
Tricep Pushdown (Single Arm, Cable)
1
8 reps
RPE 8
6
Preacher Curl (Hammer Grip, Dumbbell)
1
8 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 8
8
Dumbbell Wrist Curl (Elbow Supported, Neutral Grip)
2
16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
6 reps
RPE 8
2
Cable Lateral Raise (Single Arm, Rear Pull)
2
10 reps
RPE 8
3
Lat Pulldown (Reverse Grip)
1
7 reps
RPE 8
4
Bench Press (Dumbbell)
1
7 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
6 reps
RPE 8
6
Cross Body Over Shoulder Tricep Extension
1
12 reps
RPE 9
7
Shrugs (Smith Machine)
2
7 reps
RPE 8
8
Wrist Curls (Elbow Supported)
2
16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Lateral Raise (Single Arm, Torso Rotation)
1
1
8 reps
10 reps
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
6 reps
RPE 8
3
Kelso Shrug
1
14 reps
RPE 8-10
4
Chest Fly (Dumbbell)
1
12 reps
RPE 8
5
Tricep Pushdown (Single Arm, Cable)
1
8 reps
RPE 8
6
Preacher Curl (Hammer Grip, Dumbbell)
1
8 reps
RPE 8
7
Shrug (Dumbbell)
2
12 reps
RPE 8
8
Dumbbell Wrist Curl (Elbow Supported, Neutral Grip)
2
16 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Seated Dip (Machine)
1 Set
1 Set
6 Reps
7 Reps
@8
@9
2
Overhead Tricep Extension (Straight Bar, Cable)
1 Set
1 Set
8 Reps
9 Reps
@8
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
16 Reps
@10
4
Front Raise (Single Arm, Cable)
2 Sets
10 Reps
@8
5
Upright Row (Barbell)
1 Set
16 Reps
@8-10
6
Barbell Row
2 Sets
6 Reps
@8
7
Kelso Shrug
2 Sets
14 Reps
@8-10
8
Pull-Up (Assisted Machine)
1 Set
8 Reps
@8
Day 2
1
Hip Adductor (Machine)
2 Sets
12 Reps
@9
2
Lying Leg Curl
2 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
1 Set
6 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
6 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@8
6
Leg Extension
1 Set
10 Reps
@8
7
Calf Raise (Hip Loaded)
2 Sets
16 Reps
@10
Day 3
1
Cardio
1 Set
30 mins
-
Day 4
1
Bicep Curl (EZ Bar)
1 Set
1 Set
6 Reps
7 Reps
@8
@9
2
Bicep Curl (Alternating, Dumbbell)
1 Set
6 Reps
@9
3
Concentration Curl
1 Set
14 Reps
@9
4
Bench Press (Barbell)
1 Set
5 Reps
@8
5
Incline Chest Press (Machine)
1 Set
1 Set
6 Reps
7 Reps
@8
@9
6
Chest Fly (Machine)
2 Sets
12 Reps
@9
7
Hanging Leg Raise
1 Set
6-8 Reps
@8-10
8
Abs Crunch (Machine)
2 Sets
8 Reps
@8
Day 5
1
Calf Raise (Hip Loaded)
2 Sets
16 Reps
@10
2
Hip Adductor (Machine)
1 Set
12 Reps
@8
3
Seated Hamstring Curl
1 Set
8 Reps
@8
4
Hack Squat
1 Set
6 Reps
@8
5
Hip Thrust (Machine)
1 Set
6 Reps
@8
6
Glute Hyperextension (45 Degrees)
2 Sets
12 Reps
@8
Day 6
1
Shoulder Press (Machine)
1 Set
6 Reps
@8
2
Cable Lateral Raise (Single Arm, Rear Pull)
2 Sets
10 Reps
@8
3
Lat Pulldown (Reverse Grip)
1 Set
7 Reps
@8
4
Bench Press (Dumbbell)
1 Set
7 Reps
@8
5
Hammer Curl (Dumbbell)
1 Set
6 Reps
@8
6
Cross Body Over Shoulder Tricep Extension
1 Set
12 Reps
@9
7
Shrugs (Smith Machine)
2 Sets
7 Reps
@8
8
Wrist Curls (Elbow Supported)
2 Sets
16 Reps
@10