The Wolverine 3 Day Split

by Kierin S.

5.0

(1 rating)

Program Description

Use this with any cardio fitness plans (I do Karate 2 times per week) so fitting this in with that

Program Overview

Level
Intermediate
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Jul 23, 2025 06:36
Last Edited
Jul 23, 2025 09:59

Summary

Unleash your inner beast with The Wolverine 3 Day Split, an 8-week program designed to maximize muscle growth and strength. This structured routine focuses on upper body hypertrophy, lower body power, and core stability, utilizing a mix of supersets and compound lifts to challenge your limits. Train three times a week with a full gym setup, and watch your physique transform as you push through targeted exercises like weighted pull-ups, barbell squats, and incline bench presses. Get ready to build a powerful, muscular frame that commands respect!

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

12.1%

Triceps

11.3%

Glutes

10.6%

Quadriceps

9.8%

Biceps

7.9%

Front Delts

7.9%

Lats

6.8%

Upper Back

6.8%

Chest

6.8%

Abs

5.7%

Lower Back

3.8%

Forearms

3.4%

Calves

2.3%

Middle Delts

2.3%

Adductors

1.5%

Rear Delts

1.1%

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4.8 Stars with 10, 000+ Ratings

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Pull-Up (Weighted)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Incline Bench Press (Dumbbell)

8 reps

RPE 7

Chest Supported Row (Machine)

8 reps

RPE 7

Tricep Pushdown (Cable)

8 reps

RPE 9

Bicep Curl (Machine)

8 reps

RPE 9

Back Extension (Weighted)

15 reps

RPE 7

Day 1

Pull-Up (Weighted)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Incline Bench Press (Dumbbell)

8 reps

RPE 7

Chest Supported Row (Machine)

8 reps

RPE 7

Tricep Pushdown (Cable)

8 reps

RPE 9

Bicep Curl (Machine)

8 reps

RPE 9

Back Extension (Weighted)

15 reps

RPE 7

Day 1

Pull-Up (Weighted)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Incline Bench Press (Dumbbell)

8 reps

RPE 7

Chest Supported Row (Machine)

8 reps

RPE 7

Tricep Pushdown (Cable)

8 reps

RPE 9

Bicep Curl (Machine)

8 reps

RPE 9

Back Extension (Weighted)

15 reps

RPE 7

Day 1

Pull-Up (Weighted)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Incline Bench Press (Dumbbell)

8 reps

RPE 7

Chest Supported Row (Machine)

8 reps

RPE 7

Tricep Pushdown (Cable)

8 reps

RPE 9

Bicep Curl (Machine)

8 reps

RPE 9

Back Extension (Weighted)

15 reps

RPE 7

Day 1

Pull-Up (Weighted)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Incline Bench Press (Dumbbell)

8 reps

RPE 7

Chest Supported Row (Machine)

8 reps

RPE 7

Tricep Pushdown (Cable)

8 reps

RPE 9

Bicep Curl (Machine)

8 reps

RPE 9

Back Extension (Weighted)

15 reps

RPE 7

Day 1

Pull-Up (Weighted)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Incline Bench Press (Dumbbell)

8 reps

RPE 7

Chest Supported Row (Machine)

8 reps

RPE 7

Tricep Pushdown (Cable)

8 reps

RPE 9

Bicep Curl (Machine)

8 reps

RPE 9

Back Extension (Weighted)

15 reps

RPE 7

Day 1

Pull-Up (Weighted)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Incline Bench Press (Dumbbell)

8 reps

RPE 7

Chest Supported Row (Machine)

8 reps

RPE 7

Tricep Pushdown (Cable)

8 reps

RPE 9

Bicep Curl (Machine)

8 reps

RPE 9

Back Extension (Weighted)

15 reps

RPE 7

Day 1

Pull-Up (Weighted)

6 reps

RPE 7

Bench Press (Dumbbell)

8 reps

RPE 7

Incline Bench Press (Dumbbell)

8 reps

RPE 7

Chest Supported Row (Machine)

8 reps

RPE 7

Tricep Pushdown (Cable)

8 reps

RPE 9

Bicep Curl (Machine)

8 reps

RPE 9

Back Extension (Weighted)

15 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7

Trap Bar Deadlift

6 reps

Split Squat (Dumbbell)

8 reps

Leg Curl

10 reps

RPE 8

Standing Calf Raise

12 reps

Plank

1 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7

Trap Bar Deadlift

6 reps

Split Squat (Dumbbell)

8 reps

Leg Curl

10 reps

RPE 8

Standing Calf Raise

12 reps

Plank

1 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7

Trap Bar Deadlift

6 reps

Split Squat (Dumbbell)

8 reps

Leg Curl

10 reps

RPE 8

Standing Calf Raise

12 reps

Plank

1 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7

Trap Bar Deadlift

6 reps

Split Squat (Dumbbell)

8 reps

Leg Curl

10 reps

RPE 8

Standing Calf Raise

12 reps

Plank

1 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7

Trap Bar Deadlift

6 reps

Split Squat (Dumbbell)

8 reps

Leg Curl

10 reps

RPE 8

Standing Calf Raise

12 reps

Plank

1 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7

Trap Bar Deadlift

6 reps

Split Squat (Dumbbell)

8 reps

Leg Curl

10 reps

RPE 8

Standing Calf Raise

12 reps

Plank

1 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7

Trap Bar Deadlift

6 reps

Split Squat (Dumbbell)

8 reps

Leg Curl

10 reps

RPE 8

Standing Calf Raise

12 reps

Plank

1 reps

RPE 7

Day 2

Squat (Barbell)

4 reps

RPE 7

Trap Bar Deadlift

6 reps

Split Squat (Dumbbell)

8 reps

Leg Curl

10 reps

RPE 8

Standing Calf Raise

12 reps

Plank

1 reps

RPE 7

Day 3

Incline Bench Press (Dumbbell)

6 reps

One Arm Bent Over Row

6 reps

RPE 7

Hack Squat

6 reps

RPE 8

Bicep Curl (Machine)

6 reps

RPE 7

Lateral Raise (Dumbbell)

10 reps

RPE 7

Skull Crusher (Dumbbell)

8 reps

RPE 7

Day 3

Incline Bench Press (Dumbbell)

6 reps

One Arm Bent Over Row

6 reps

RPE 7

Hack Squat

6 reps

RPE 8

Bicep Curl (Machine)

6 reps

RPE 7

Lateral Raise (Dumbbell)

10 reps

RPE 7

Skull Crusher (Dumbbell)

8 reps

RPE 7

Day 3

Incline Bench Press (Dumbbell)

6 reps

One Arm Bent Over Row

6 reps

RPE 7

Hack Squat

6 reps

RPE 8

Bicep Curl (Machine)

6 reps

RPE 7

Lateral Raise (Dumbbell)

10 reps

RPE 7

Skull Crusher (Dumbbell)

8 reps

RPE 7

Day 3

Incline Bench Press (Dumbbell)

6 reps

One Arm Bent Over Row

6 reps

RPE 7

Hack Squat

6 reps

RPE 8

Bicep Curl (Machine)

6 reps

RPE 7

Lateral Raise (Dumbbell)

10 reps

RPE 7

Skull Crusher (Dumbbell)

8 reps

RPE 7

Day 3

Incline Bench Press (Dumbbell)

6 reps

One Arm Bent Over Row

6 reps

RPE 7

Hack Squat

6 reps

RPE 8

Bicep Curl (Machine)

6 reps

RPE 7

Lateral Raise (Dumbbell)

10 reps

RPE 7

Skull Crusher (Dumbbell)

8 reps

RPE 7

Day 3

Incline Bench Press (Dumbbell)

6 reps

One Arm Bent Over Row

6 reps

RPE 7

Hack Squat

6 reps

RPE 8

Bicep Curl (Machine)

6 reps

RPE 7

Lateral Raise (Dumbbell)

10 reps

RPE 7

Skull Crusher (Dumbbell)

8 reps

RPE 7

Day 3

Incline Bench Press (Dumbbell)

6 reps

One Arm Bent Over Row

6 reps

RPE 7

Hack Squat

6 reps

RPE 8

Bicep Curl (Machine)

6 reps

RPE 7

Lateral Raise (Dumbbell)

10 reps

RPE 7

Skull Crusher (Dumbbell)

8 reps

RPE 7

Day 3

Incline Bench Press (Dumbbell)

6 reps

One Arm Bent Over Row

6 reps

RPE 7

Hack Squat

6 reps

RPE 8

Bicep Curl (Machine)

6 reps

RPE 7

Lateral Raise (Dumbbell)

10 reps

RPE 7

Skull Crusher (Dumbbell)

8 reps

RPE 7

Day 1

Pull-Up (Weighted)

3 Sets

6 Reps

Bench Press (Dumbbell)

3 Sets

8 Reps

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

Chest Supported Row (Machine)

3 Sets

8 Reps

Tricep Pushdown (Cable)

3 Sets

8 Reps

Bicep Curl (Machine)

3 Sets

8 Reps

Back Extension (Weighted)

2 Sets

15 Reps

Day 2

Squat (Barbell)

4 Sets

4 Reps

Trap Bar Deadlift

3 Sets

6 Reps

Split Squat (Dumbbell)

3 Sets

8 Reps

Leg Curl

3 Sets

10 Reps

Standing Calf Raise

3 Sets

12 Reps

Plank

1 Set

1 Reps

Day 3

Incline Bench Press (Dumbbell)

3 Sets

6 Reps

One Arm Bent Over Row

3 Sets

6 Reps

Hack Squat

3 Sets

6 Reps

Bicep Curl (Machine)

3 Sets

6 Reps

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Skull Crusher (Dumbbell)

3 Sets

8 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Kierin S.Man

3 days ago

3 weeks complete

8 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications