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Sigma wolf hardcore shit🐺
by miika M.
4 athletes joined
Program Description
This program splits to four days: Day 1: Deadlifts Day 2: Shoulders, triceps and biceps Day 3: Rest Day 4: Legs Day 5: Rest Day 6: Chest and back Day 7: Rest Day 8: Rest
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 11, 2024 07:48
Last Edited
May 29, 2024 03:11
down_app
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10
Day 1
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Good Morning
2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)
1 Set
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
10-15 Reps
@10
4
JM Press
2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
7
Bayesian Curl
3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)
1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)
3 Sets
4-6 Reps
@10
2
Platz Squat
5 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Barbell Row
3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)
1 Set
AMRAP
@10
6
T-Bar Row
1 Set
AMRAP
@10
7
Two Phase Pull
1 Set
AMRAP
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly
2 Sets
10-15 Reps
@10