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The Rabid Wolverine

by Brady V.
2 athletes joined

Program Description

To allow for room to improve your physique in a way to help you stand out more wherever you go and make you generally stronger Ideally no more than 10 weeks no less than 6 This is supposed to emphasize progressive overload and intensity,ideally mix in some cardio too,ideally you’re someone trying to gain but it works regardless

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2024 04:09
  • Last Edited
    Jun 18, 2025 08:59

Summary

Unleash your inner beast with "The Rabid Wolverine," a high-intensity, 1-week program designed to push your limits over five days of targeted training. Each session focuses on a mix of upper and lower body workouts, incorporating both compound lifts and isolation exercises to maximize muscle engagement and growth. Expect to challenge yourself with weighted pull-ups, barbell squats, and core-strengthening planks, all while honing your technique and building endurance. Get ready to feel the burn and see results as you transform your strength and physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.1%
Lats
13.3%
Chest
11.1%
Biceps
10.5%
Triceps
10.2%
Abs
8.1%
Front Delts
6.7%
Forearms
4.9%
Hamstrings
4%
Quadriceps
3%
Middle Delts
3%
Glutes
2.8%
Rear Delts
2.4%
Calves
2.2%
Adductors
1.2%
Lower Back
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
AMRAP
RPE 8.5-9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 9
3
Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
15-20 reps
80%
70%
65%
4
Lateral Raise (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9
5
Face Pull
3
12-15 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Shrug (Dumbbell)
1
1
1
6-8 reps
10-12 reps
15-20 reps
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
12 reps
10 reps
RPE 8
RPE 9
2
Squat (Barbell)
2
1
1
6-8 reps
10-12 reps
15-20 reps
80%
70%
65%
3
Seated Calf Raise
3
12 reps
RPE 8
4
Sit Up
4
1 mins
-
5
Plank
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
2
8-10 reps
12-15 reps
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9.5
4
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Dead Hang
1
2
1
1-2 mins
1-2 mins
1-2 mins
RPE 8
RPE 9
RPE 10
6
Dip (Weighted)
1
AMRAP
RPE 9
7
Dip (Bodyweight)
2
AMRAP
RPE 9
8
Hanging Leg Raise
5
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
6-8 reps
8-10 reps
12-15 reps
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 8
RPE 8
RPE 9.5
3
Pull-Up (Bodyweight)
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
4-6 reps
6-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3-5 reps
8-10 reps
12-15 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
3
Chest Fly (Cable)
1
3
8-10 reps
12-15 reps
RPE 8.5
RPE 8.5
4
Push Up
1
3 mins
RPE 10
Week 1
1 / 1 Weeks
Day 2
1
Hamstring Curl
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
2
Squat (Barbell)
2 Sets
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
80%
70%
65%
3
Seated Calf Raise
3 Sets
12 Reps
@8
4
Sit Up
4 Sets
1 mins
-
5
Plank
1 Set
AMRAP
@10
Day 1
1
Pull-Up (Weighted)
2 Sets
AMRAP
@8.5-9
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
80%
70%
65%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8.5
@9
@9
5
Face Pull
3 Sets
12-15 Reps
@8
6
Reverse Wrist Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
15-20 Reps
@9
@9
@9
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
2 Sets
8-10 Reps
12-15 Reps
@8
@8
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
20 Reps
@8
@8
@8
@8
@9.5
4
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Dead Hang
1 Set
2 Sets
1 Set
1-2 mins
1-2 mins
1-2 mins
@8
@9
@10
6
Dip (Weighted)
1 Set
AMRAP
@9
7
Dip (Bodyweight)
2 Sets
AMRAP
@9
8
Hanging Leg Raise
5 Sets
AMRAP
@9
Day 4
1
Lat Pulldown
1 Set
2 Sets
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@8
@8
@9.5
3
Pull-Up (Bodyweight)
3 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
12-15 Reps
@9
@9
@9
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
8-10 Reps
12-15 Reps
@8.5
@8.5
@8.5
2
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8.5
3
Chest Fly (Cable)
1 Set
3 Sets
8-10 Reps
12-15 Reps
@8.5
@8.5
4
Push Up
1 Set
3 mins
@10