Beginner–IntermediateFree

Comic wolverine program

Become the tank like wolverine

Gary Wall· Dec 2024

2athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

7 days

Level

Beginner, Intermediate

Goal

Women's, Muscle

Equipment

Full Gym

Session length

90 min

With this program we’re trying to get as close to the physique of comic wolverine, this program will mix strength conditioning and hypertrophy to build the physique, this program should be modified to you and your specific equipment and schedule, hard work and rest just as hard since we don’t have his healing factor and most importantly LFG.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Chest

10.3%

Triceps

9.9%

Quadriceps

9.6%

Hamstrings

9.1%

Upper Back

8.2%

Lats

7.6%

Front Delts

7.6%

Biceps

7.2%

Glutes

6.1%

Middle Delts

5.3%

Abs

5.1%

Rear Delts

4.8%

Lower Back

3.8%

Calves

3.2%

Forearms

1.3%

Other

0.5%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Incline Chest Press (Machine)	2	8–12 reps	@9.5
		1	8–12 reps	@10
2	Bench Press (Dumbbell)	2	8–12 reps	@9.5
		1	8–12 reps	@10
3	Chest Fly (Cable)	1	8–12 reps	@10
		1	8–12 reps	@10
4	Skull Crusher (Barbell)	2	8–12 reps	@9.5
		1	8–12 reps	@10
5	Single Arm Pushdown	2	8–12 reps	@10
6	Lateral Raise (Cable)	2	8–12 reps	@9.5
		1	8–12 reps	@10
7	Shoulder Press (Machine)	2	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Wide Grip Lat Pulldown	2	6–8 reps	@9.5
		1	6–8 reps	@10
2	Chest Supported Row (Machine)	2	6–8 reps	@9.5
		1	6–8 reps	@10
3	Standing Pullover (Cable)	3	6–8 reps	@9
4	Preacher Curl (Dumbbell)	2	6–8 reps	@9.5
		1	6–8 reps	@10
5	Bayesian Curl	2	6–8 reps	@10
6	Reverse Pec Deck	4	12–15 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Hack Squat	1	6–8 reps	@9.5
		2	6–8 reps	@10
2	Bulgarian Split Squat (Dumbbell)	2	6–8 reps	@9.5
3	Leg Extension	3	6–8 reps	@10
4	Leg Curl	3	6–8 reps	@10
5	Romanian Deadlift (Dumbbell)	3	6–8 reps	@9
6	Seated Calf Raise	3	12–15 reps	@9

#	Exercise	Sets	Reps
1	Bike	1	60 min
2	Cable Crunch	3	12–15 reps
3	Wood Chop	3	12–15 reps

#	Exercise	Sets	Reps	Intensity
1	Incline Chest Press (Machine)	2	6–12 reps	@9.5
		1	6–12 reps	@10
2	Bench Press (Dumbbell)	2	6–12 reps	@9.5
		1	6–12 reps	@10
3	Chest Fly (Cable)	1	6–12 reps	@10
		1	6–12 reps	@10
4	Skull Crusher (Barbell)	2	6–12 reps	@9.5
		1	6–12 reps	@10
5	Single Arm Pushdown	2	6–12 reps	@10
6	Lateral Raise (Cable)	2	6–12 reps	@9.5
		1	6–12 reps	@10
7	Shoulder Press (Machine)	2	6–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Wide Grip Lat Pulldown	2	6–8 reps	@9.5
		1	6–8 reps	@10
2	Chest Supported Row (Machine)	2	6–8 reps	@9.5
		1	6–8 reps	@10
3	Standing Pullover (Cable)	3	6–8 reps	@9
4	Preacher Curl (Dumbbell)	2	6–8 reps	@9.5
		1	6–8 reps	@10
5	Bayesian Curl	2	6–8 reps	@10
6	Reverse Pec Deck	4	12–15 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Hack Squat	1	6–8 reps	@9.5
		2	6–8 reps	@10
2	Bulgarian Split Squat (Dumbbell)	2	6–8 reps	@9.5
3	Leg Extension	3	6–8 reps	@10
4	Leg Curl	3	6–8 reps	@10
5	Romanian Deadlift (Dumbbell)	3	6–8 reps	@9
6	Seated Calf Raise	3	12–15 reps	@9

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Comic wolverine program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.

Comic wolverine program is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Comic wolverine program 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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