WOLF 5 DAY A WEEK BODYBUILDING AND STRENGTH

A comprehensive 10-week training journey designed to build Muscle and power. This program incorporates a 
variety of compound and isolation movements, including squats, deadlifts, bench presses, and more, each tailored to target specific muscle groups effectively. Expect to enhance your lifting capacity and athletic performance through progressive overload and structured recovery, ensuring you maximize gains while minimizing injury risk. Get ready to transform your physique and elevate your strength game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

T-Bar Row

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Dip (Bodyweight)

Seated Shoulder Press (Dumbbell)

Incline Curl (Dumbbell)

Squat (Barbell)

Hamstring Curl

Leg Extension

Romanian Deadlift (Barbell)

Hip Adductor (Machine)

Seated Row (Cable)

Cable Crossover

Single Arm Tricep Extension (Cable)

Rear Delt Fly (Cable)

Lateral Raise (Cable)

Skull Crusher (Dumbbell)

Pendulum Squat

Back Extension

Deadlift (Barbell)

Face Pull

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Hammer Curl (Dumbbell)

Preacher Curl (EZ Bar)

Deadlift is optional, if you don't want to or can't just swap with something like romanian deadlift

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