Program Description
Free program created by Dr Milo Wolf, adapted for Boostcamp with minor modifications. - Use lengthened partials for all movements. Swap exercises at your own discretion. - Aim for 10-15 sets, per body part, per week. - Deload only as needed - Prioritize decreasing RIR before adding more sets. - Add volume as needed, slowly. Monitor recovery closely. Added zone 2 LISS cardio and additional delt/arm volume. Optional but highly recommended.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 29, 2024 01:32
- Last EditedSep 02, 2025 02:49
Summary
Unleash your potential with the Wolf 4 Day Hypertrophy program, designed for serious lifters looking to maximize muscle growth over six weeks. This comprehensive six-day routine combines compound lifts and targeted supersets, focusing on key muscle groups to enhance strength and size. With a mix of dumbbell, cable, and machine exercises, you'll challenge your body and keep your workouts fresh. Get ready to push your limits and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.8%
Biceps
12.8%
Triceps
12.1%
Front Delts
10.9%
Chest
6.6%
Quadriceps
6.6%
Lats
5.9%
Hamstrings
5.9%
Abs
5.6%
Upper Back
5.6%
Glutes
5%
Calves
3.3%
Rear Delts
1.8%
Lower Back
1.7%
Adductors
1.3%
Cardio
1.1%
Forearms
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Squat (Smith Machine)
3
5-8 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8
2
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
3A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3B
Leg Curl
3
8-12 reps
RPE 8
4A
Ab Wheel
3
12-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio (Zone 2)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Reverse Nordic Curl
3
AMRAP
RPE 8
3A
Overhead Press (Machine)
3
8-12 reps
RPE 8
3B
Lat Pulldown
3
8-12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
4B
Skull Crusher
3
12-15 reps
RPE 8
4C
Straight Leg Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-8 reps
RPE 8
2
Single Leg Press
3
5-8 reps
RPE 8
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Seated Row (Cable)
3
8-12 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5B
Ab Wheel
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
25 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
5
-
2
Single Arm Overhead Tricep Extension
5
-
3
Lateral Raise (Cable)
5
-
4
Cardio
1
30 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
5-8 Reps
@8
2
Squat (Smith Machine)3 Sets
5-8 Reps
@8
3A
Overhead Press (Dumbbell)3 Sets
8-12 Reps
@8
3B
Lat Pulldown3 Sets
8-12 Reps
@8
4A
Lateral Raise (Cable)3 Sets
12-15 Reps
@8
4B
Bicep Curl (Cable)3 Sets
12-15 Reps
@8
4C
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
5-8 Reps
@8
2
Chest Supported Row (Machine)3 Sets
5-8 Reps
@8
3A
Bicep Curl (Cable)3 Sets
8-12 Reps
@8
3B
Leg Curl3 Sets
8-12 Reps
@8
4A
Ab Wheel3 Sets
12-15 Reps
@8
4B
Straight Leg Calf Raise3 Sets
12-15 Reps
@8
Day 3
1
Bayesian Curl5 Sets
-
2
Single Arm Overhead Tricep Extension5 Sets
-
3
Lateral Raise (Cable)5 Sets
-
4
Cardio (Zone 2)1 Set
20 mins
-
Day 4
1
Squat (Smith Machine)3 Sets
5-8 Reps
@8
2
Reverse Nordic Curl3 Sets
AMRAP
@8
3A
Overhead Press (Machine)3 Sets
8-12 Reps
@8
3B
Lat Pulldown3 Sets
8-12 Reps
@8
4A
Bicep Curl (Cable)3 Sets
12-15 Reps
@8
4B
Skull Crusher3 Sets
12-15 Reps
@8
4C
Straight Leg Calf Raise3 Sets
12-15 Reps
@8
Day 5
1
Good Morning3 Sets
5-8 Reps
@8
2
Single Leg Press3 Sets
5-8 Reps
@8
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
4A
Seated Row (Cable)3 Sets
8-12 Reps
@8
4B
Chest Fly (Dumbbell)3 Sets
8-12 Reps
@8
5A
Lateral Raise (Cable)3 Sets
12-15 Reps
@8
5B
Ab Wheel3 Sets
12-15 Reps
@8
Day 6
1
Bayesian Curl5 Sets
-
2
Single Arm Overhead Tricep Extension5 Sets
-
3
Lateral Raise (Cable)5 Sets
-
4
Cardio1 Set
15 mins
-