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The Wolverine 3 Day Split

by Kierin S.

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
Quadriceps
11.8%
Glutes
10.9%
Triceps
10.9%
Hamstrings
10.3%
Biceps
8.6%
Chest
8.6%
Upper Back
8%
Lats
7.4%
Front Delts
6.3%
Lower Back
4.2%
Abs
3.4%
Calves
2.9%
Middle Delts
2.9%
Forearms
1.7%
Adductors
1.5%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Back Extension (Weighted)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
RPE 7
1B
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (Machine)
3
8 reps
RPE 9
5
Back Extension (Weighted)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Trap Bar Deadlift
3
6 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Trap Bar Deadlift
3
6 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Trap Bar Deadlift
3
6 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Trap Bar Deadlift
3
6 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Trap Bar Deadlift
3
6 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Trap Bar Deadlift
3
6 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Trap Bar Deadlift
3
6 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Trap Bar Deadlift
3
6 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Curl
3
10 reps
RPE 8
5
Standing Calf Raise
3
12 reps
-
6
Plank
1
1 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6 reps
-
1B
One Arm Bent Over Row
3
6 reps
RPE 7
2
Hack Squat
3
6 reps
RPE 8
3
Bicep Curl (Machine)
3
6 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6 reps
-
1B
One Arm Bent Over Row
3
6 reps
RPE 7
2
Hack Squat
3
6 reps
RPE 8
3
Bicep Curl (Machine)
3
6 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6 reps
-
1B
One Arm Bent Over Row
3
6 reps
RPE 7
2
Hack Squat
3
6 reps
RPE 8
3
Bicep Curl (Machine)
3
6 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6 reps
-
1B
One Arm Bent Over Row
3
6 reps
RPE 7
2
Hack Squat
3
6 reps
RPE 8
3
Bicep Curl (Machine)
3
6 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6 reps
-
1B
One Arm Bent Over Row
3
6 reps
RPE 7
2
Hack Squat
3
6 reps
RPE 8
3
Bicep Curl (Machine)
3
6 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6 reps
-
1B
One Arm Bent Over Row
3
6 reps
RPE 7
2
Hack Squat
3
6 reps
RPE 8
3
Bicep Curl (Machine)
3
6 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6 reps
-
1B
One Arm Bent Over Row
3
6 reps
RPE 7
2
Hack Squat
3
6 reps
RPE 8
3
Bicep Curl (Machine)
3
6 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6 reps
-
1B
One Arm Bent Over Row
3
6 reps
RPE 7
2
Hack Squat
3
6 reps
RPE 8
3
Bicep Curl (Machine)
3
6 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Pull-Up (Weighted)
3 Sets
6 Reps
@7
1B
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
4A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
4B
Bicep Curl (Machine)
3 Sets
8 Reps
@9
5
Back Extension (Weighted)
2 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
4 Reps
@7
2
Trap Bar Deadlift
3 Sets
6 Reps
-
3
Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Leg Curl
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
-
6
Plank
1 Set
1 Reps
@7
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
1B
One Arm Bent Over Row
3 Sets
6 Reps
@7
2
Hack Squat
3 Sets
6 Reps
@8
3
Bicep Curl (Machine)
3 Sets
6 Reps
@7
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
4B
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@7