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Wolf Coaching - 3 day/week - muscle building

by J D.

Program Description

Hypertrophy program template. The original has “movements” instead of specific exercises (ie flat bench variation) so uses substitutes as you like.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 14, 2024 10:03
  • Last Edited
    Aug 15, 2024 12:25
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Chest Press (Machine)
5
5-10 reps
RPE 7-9
2
Lat Pulldown
5
10-15 reps
RPE 7-9
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 7-9
5
Leg Extension
5
15-25 reps
RPE 7-9
6
Bayesian Curl
5
10-15 reps
RPE 7-9
7
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
5-10 reps
RPE 7-9
2
Lat Pulldown
5
10-15 reps
RPE 7-9
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 7-9
5
Leg Extension
5
15-25 reps
RPE 7-9
6
Bayesian Curl
5
10-15 reps
RPE 7-9
7
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
5-10 reps
RPE 7-9
2
Lat Pulldown
5
10-15 reps
RPE 7-9
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 7-9
5
Leg Extension
5
15-25 reps
RPE 7-9
6
Bayesian Curl
5
10-15 reps
RPE 7-9
7
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
5-10 reps
RPE 7-9
2
Lat Pulldown
5
10-15 reps
RPE 7-9
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 7-9
5
Leg Extension
5
15-25 reps
RPE 7-9
6
Bayesian Curl
5
10-15 reps
RPE 7-9
7
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
5-10 reps
RPE 7-9
2
Lat Pulldown
5
10-15 reps
RPE 7-9
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 7-9
5
Leg Extension
5
15-25 reps
RPE 7-9
6
Bayesian Curl
5
10-15 reps
RPE 7-9
7
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
5-10 reps
RPE 7-9
2
Lat Pulldown
5
10-15 reps
RPE 7-9
3
Shoulder Press (Plate Loaded)
5
5-10 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
5
5-10 reps
RPE 7-9
5
Leg Extension
5
15-25 reps
RPE 7-9
6
Bayesian Curl
5
10-15 reps
RPE 7-9
7
Overhead Tricep Extension (Cable)
5
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
5-10 reps
RPE 7-9
2
Reverse Lunge (Barbell)
5
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
5
5-10 reps
RPE 7-9
5
Chest Fly (Cable)
4
15-25 reps
RPE 7-9
6
Pullover (Dumbbell)
4
15-25 reps
RPE 7-9
7
Standing Calf Raise
4
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
5-10 reps
RPE 7-9
2
Reverse Lunge (Barbell)
5
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
5
5-10 reps
RPE 7-9
5
Chest Fly (Cable)
4
15-25 reps
RPE 7-9
6
Pullover (Dumbbell)
4
15-25 reps
RPE 7-9
7
Standing Calf Raise
4
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
5-10 reps
RPE 7-9
2
Reverse Lunge (Barbell)
5
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
5
5-10 reps
RPE 7-9
5
Chest Fly (Cable)
4
15-25 reps
RPE 7-9
6
Pullover (Dumbbell)
4
15-25 reps
RPE 7-9
7
Standing Calf Raise
4
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
5-10 reps
RPE 7-9
2
Reverse Lunge (Barbell)
5
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
5
5-10 reps
RPE 7-9
5
Chest Fly (Cable)
4
15-25 reps
RPE 7-9
6
Pullover (Dumbbell)
4
15-25 reps
RPE 7-9
7
Standing Calf Raise
4
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
5-10 reps
RPE 7-9
2
Reverse Lunge (Barbell)
5
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
5
5-10 reps
RPE 7-9
5
Chest Fly (Cable)
4
15-25 reps
RPE 7-9
6
Pullover (Dumbbell)
4
15-25 reps
RPE 7-9
7
Standing Calf Raise
4
5-10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
5-10 reps
RPE 7-9
2
Reverse Lunge (Barbell)
5
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
5
5-10 reps
RPE 7-9
4
Preacher Curl (Dumbbell)
5
5-10 reps
RPE 7-9
5
Chest Fly (Cable)
4
15-25 reps
RPE 7-9
6
Pullover (Dumbbell)
4
15-25 reps
RPE 7-9
7
Standing Calf Raise
4
5-10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10-15 reps
RPE 7-9
2
Single Arm Iso Row
5
5-10 reps
RPE 7-9
3
Lateral Raise (Cable)
5
10-15 reps
RPE 7-9
4
Hack Squat
5
10-15 reps
RPE 7-9
5
Lying Leg Curl
5
15-25 reps
RPE 7-9
6
Plank
5
1 mins
7
Standing Calf Raise
5
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10-15 reps
RPE 7-9
2
Single Arm Iso Row
5
5-10 reps
RPE 7-9
3
Lateral Raise (Cable)
5
10-15 reps
RPE 7-9
4
Hack Squat
5
10-15 reps
RPE 7-9
5
Lying Leg Curl
5
15-25 reps
RPE 7-9
6
Plank
5
1 mins
7
Standing Calf Raise
5
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10-15 reps
RPE 7-9
2
Single Arm Iso Row
5
5-10 reps
RPE 7-9
3
Lateral Raise (Cable)
5
10-15 reps
RPE 7-9
4
Hack Squat
5
10-15 reps
RPE 7-9
5
Lying Leg Curl
5
15-25 reps
RPE 7-9
6
Plank
5
1 mins
7
Standing Calf Raise
5
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10-15 reps
RPE 7-9
2
Single Arm Iso Row
5
5-10 reps
RPE 7-9
3
Lateral Raise (Cable)
5
10-15 reps
RPE 7-9
4
Hack Squat
5
10-15 reps
RPE 7-9
5
Lying Leg Curl
5
15-25 reps
RPE 7-9
6
Plank
5
1 mins
7
Standing Calf Raise
5
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10-15 reps
RPE 7-9
2
Single Arm Iso Row
5
5-10 reps
RPE 7-9
3
Lateral Raise (Cable)
5
10-15 reps
RPE 7-9
4
Hack Squat
5
10-15 reps
RPE 7-9
5
Lying Leg Curl
5
15-25 reps
RPE 7-9
6
Plank
5
1 mins
7
Standing Calf Raise
5
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10-15 reps
RPE 7-9
2
Single Arm Iso Row
5
5-10 reps
RPE 7-9
3
Lateral Raise (Cable)
5
10-15 reps
RPE 7-9
4
Hack Squat
5
10-15 reps
RPE 7-9
5
Lying Leg Curl
5
15-25 reps
RPE 7-9
6
Plank
5
1 mins
7
Standing Calf Raise
5
10-15 reps
RPE 7-9
Week 1
1 / 6 Weeks
Day 1
1
Chest Press (Machine)
5 Sets
5-10 Reps
@7-9
2
Lat Pulldown
5 Sets
10-15 Reps
@7-9
3
Shoulder Press (Plate Loaded)
5 Sets
5-10 Reps
@7-9
4
Romanian Deadlift (Barbell)
5 Sets
5-10 Reps
@7-9
5
Leg Extension
5 Sets
15-25 Reps
@7-9
6
Bayesian Curl
5 Sets
10-15 Reps
@7-9
7
Overhead Tricep Extension (Cable)
5 Sets
10-15 Reps
@7-9
Day 2
1
Leg Press (45 Degrees)
5 Sets
5-10 Reps
@7-9
2
Reverse Lunge (Barbell)
5 Sets
10-15 Reps
@7-9
3
Lateral Raise (Dumbbell)
5 Sets
5-10 Reps
@7-9
4
Preacher Curl (Dumbbell)
5 Sets
5-10 Reps
@7-9
5
Chest Fly (Cable)
4 Sets
15-25 Reps
@7-9
6
Pullover (Dumbbell)
4 Sets
15-25 Reps
@7-9
7
Standing Calf Raise
4 Sets
5-10 Reps
@7-9
Day 3
1
Incline Bench Press (Dumbbell)
5 Sets
10-15 Reps
@7-9
2
Single Arm Iso Row
5 Sets
5-10 Reps
@7-9
3
Lateral Raise (Cable)
5 Sets
10-15 Reps
@7-9
4
Hack Squat
5 Sets
10-15 Reps
@7-9
5
Lying Leg Curl
5 Sets
15-25 Reps
@7-9
6
Plank
5 Sets
1 mins
7
Standing Calf Raise
5 Sets
10-15 Reps
@7-9