The Wolverine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Dip (Machine) | 1 | 6 reps | @8 |
| 1 | 7 reps | @9 | ||
| 2 | Overhead Tricep Extension (Straight Bar, Cable) | 1 | 8 reps | @8 |
| 1 | 9 reps | @9 | ||
| 3 | V-Handle Tricep Pushdown (Cable) | 1 | 16 reps | @10 |
| 4 | Front Raise (Single Arm, Cable) | 2 | 10 reps | @8 |
| 5 | Upright Row (Barbell) | 1 | 16 reps | @8–10 |
| 6 | Barbell Row | 2 | 6 reps | @8 |
| 7 | Kelso Shrug | 2 | 14 reps | @8–10 |
| 8 | Pull-Up (Assisted Machine) | 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 12 reps | @9 |
| 2 | Lying Leg Curl | 2 | 12 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 1 | 6 reps | @8 |
| 4 | Leg Press (45 Degrees) | 2 | 6 reps | @8 |
| 5 | Bulgarian Split Squat (Dumbbell) | 1 | 8 reps | @8 |
| 6 | Leg Extension | 1 | 10 reps | @8 |
| 7 | Calf Raise (Hip Loaded) | 2 | 16 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 1 | 6 reps | @8 |
| 1 | 7 reps | @9 | ||
| 2 | Bicep Curl (Alternating, Dumbbell) | 1 | 6 reps | @9 |
| 3 | Concentration Curl | 1 | 14 reps | @9 |
| 4 | Bench Press (Barbell) | 1 | 5 reps | @8 |
| 5 | Incline Chest Press (Machine) | 1 | 6 reps | @8 |
| 1 | 7 reps | @9 | ||
| 6 | Chest Fly (Machine) | 2 | 12 reps | @9 |
| 7 | Hanging Leg Raise | 1 | 6–8 reps | @8–10 |
| 8 | Abs Crunch (Machine) | 2 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Hip Loaded) | 2 | 16 reps | @10 |
| 2 | Hip Adductor (Machine) | 1 | 12 reps | @8 |
| 3 | Seated Hamstring Curl | 1 | 8 reps | @8 |
| 4 | Hack Squat | 1 | 6 reps | @8 |
| 5 | Hip Thrust (Machine) | 1 | 6 reps | @8 |
| 6 | Glute Hyperextension (45 Degrees) | 2 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 6 reps | @8 |
| 2 | Cable Lateral Raise (Single Arm, Rear Pull) | 2 | 10 reps | @8 |
| 3 | Lat Pulldown (Reverse Grip) | 1 | 7 reps | @8 |
| 4 | Bench Press (Dumbbell) | 1 | 7 reps | @8 |
| 5 | Hammer Curl (Dumbbell) | 1 | 6 reps | @8 |
| 6 | Cross Body Over Shoulder Tricep Extension | 1 | 12 reps | @9 |
| 7 | Shrugs (Smith Machine) | 2 | 7 reps | @8 |
| 8 | Wrist Curls (Elbow Supported) | 2 | 16 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Wolverine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Wolverine is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Wolverine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
