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Wolf 4 Day Hypertrophy Program
by Delta3Angle
47 athletes joined
Program Description
Free program created by Dr Milo Wolf, adapted for Boostcamp with minor modifications. - Use lengthened partials for all movements. Swap exercises at your own discretion. - Aim for 10-15 sets, per body part, per week. - Deload only as needed - Prioritize decreasing RIR before adding more sets. - Add volume as needed, slowly. Monitor recovery closely.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Mar 09, 2024 07:43
Last Edited
Jun 12, 2024 04:56
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Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
2 Sets
10-15 Reps
@8
3A
Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@8
3B
Lat Pulldown
2 Sets
10-15 Reps
@8
4A
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
4B
Bicep Curl (Cable)
2 Sets
15-25 Reps
@8
4C
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@8
3A
Bicep Curl (Cable)
2 Sets
5-10 Reps
@8
3B
Leg Curl
2 Sets
10-15 Reps
@8
4A
Ab Wheel
2 Sets
10-15 Reps
@8
4B
Straight Leg Calf Raise
2 Sets
10-15 Reps
@8
Day 3
1
Squat (Smith Machine)
2 Sets
5-10 Reps
@8
2
Reverse Nordic Curl
2 Sets
15-25 Reps
@8
3A
Overhead Press (Machine)
2 Sets
5-10 Reps
@8
3B
Lat Pulldown
2 Sets
10-15 Reps
@8
4A
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4B
Skull Crusher
2 Sets
5-10 Reps
@8
4C
Straight Leg Calf Raise
2 Sets
5-10 Reps
@8
Day 4
1
Good Morning
2 Sets
5-10 Reps
@8
2
Single Leg Press
2 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
2 Sets
15-25 Reps
@8
4B
Chest Fly (Dumbbell)
2 Sets
15-25 Reps
@8
5A
Lateral Raise (Cable)
2 Sets
5-10 Reps
@8
5B
Ab Wheel
2 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
10-15 Reps
@8
3A
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
15-25 Reps
@8
4C
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
T-Bar Row
3 Sets
10-15 Reps
@8
3A
Bicep Curl (Cable)
3 Sets
5-10 Reps
@8
3B
Leg Curl
3 Sets
10-15 Reps
@8
4A
Ab Wheel
3 Sets
10-15 Reps
@8
4B
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 4
1
Good Morning
3 Sets
5-10 Reps
@8
2
Lunge (Barbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
15-25 Reps
@8
4B
Chest Fly (Dumbbell)
3 Sets
15-25 Reps
@8
5A
Lateral Raise (Cable)
3 Sets
5-10 Reps
@8
5B
Ab Wheel
3 Sets
5-10 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
5-10 Reps
@8
2
Reverse Nordic Curl
3 Sets
15-25 Reps
@8
3A
Overhead Press (Machine)
3 Sets
5-10 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
4B
Skull Crusher
3 Sets
5-10 Reps
@8
4C
Straight Leg Calf Raise
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
10-15 Reps
@8
3A
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
15-25 Reps
@8
4C
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
T-Bar Row
3 Sets
10-15 Reps
@8
3A
Bicep Curl (Cable)
3 Sets
5-10 Reps
@8
3B
Leg Curl
3 Sets
10-15 Reps
@8
4A
Ab Wheel
3 Sets
10-15 Reps
@8
4B
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
5-10 Reps
@8
2
Reverse Nordic Curl
3 Sets
15-25 Reps
@8
3A
Overhead Press (Machine)
3 Sets
5-10 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
4B
Skull Crusher
3 Sets
5-10 Reps
@8
4C
Straight Leg Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Good Morning
3 Sets
5-10 Reps
@8
2
Lunge (Barbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
15-25 Reps
@8
4B
Chest Fly (Dumbbell)
3 Sets
15-25 Reps
@8
5A
Lateral Raise (Cable)
3 Sets
5-10 Reps
@8
5B
Ab Wheel
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
10-15 Reps
@8
3A
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
15-25 Reps
@8
4C
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
T-Bar Row
3 Sets
10-15 Reps
@8
3A
Bicep Curl (Cable)
3 Sets
5-10 Reps
@8
3B
Leg Curl
3 Sets
10-15 Reps
@8
4A
Ab Wheel
3 Sets
10-15 Reps
@8
4B
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 4
1
Good Morning
3 Sets
5-10 Reps
@8
2
Lunge (Barbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
15-25 Reps
@8
4B
Chest Fly (Dumbbell)
3 Sets
15-25 Reps
@8
5A
Lateral Raise (Cable)
3 Sets
5-10 Reps
@8
5B
Ab Wheel
3 Sets
5-10 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
5-10 Reps
@8
2
Reverse Nordic Curl
3 Sets
15-25 Reps
@8
3A
Overhead Press (Machine)
3 Sets
5-10 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
4B
Skull Crusher
3 Sets
5-10 Reps
@8
4C
Straight Leg Calf Raise
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
10-15 Reps
@8
3A
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
15-25 Reps
@8
4C
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
T-Bar Row
3 Sets
10-15 Reps
@8
3A
Bicep Curl (Cable)
3 Sets
5-10 Reps
@8
3B
Leg Curl
3 Sets
10-15 Reps
@8
4A
Ab Wheel
3 Sets
10-15 Reps
@8
4B
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
5-10 Reps
@8
2
Reverse Nordic Curl
3 Sets
15-25 Reps
@8
3A
Overhead Press (Machine)
3 Sets
5-10 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
4B
Skull Crusher
3 Sets
5-10 Reps
@8
4C
Straight Leg Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Good Morning
3 Sets
5-10 Reps
@8
2
Lunge (Barbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
15-25 Reps
@8
4B
Chest Fly (Dumbbell)
3 Sets
15-25 Reps
@8
5A
Lateral Raise (Cable)
3 Sets
5-10 Reps
@8
5B
Ab Wheel
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
10-15 Reps
@8
3A
Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
4B
Bicep Curl (Cable)
3 Sets
15-25 Reps
@8
4C
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
T-Bar Row
3 Sets
10-15 Reps
@8
3A
Bicep Curl (Cable)
3 Sets
5-10 Reps
@8
3B
Leg Curl
3 Sets
10-15 Reps
@8
4A
Ab Wheel
3 Sets
10-15 Reps
@8
4B
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Squat (Paused)
3 Sets
5-10 Reps
@8
2
Reverse Nordic Curl
3 Sets
15-25 Reps
@8
3A
Overhead Press (Machine)
3 Sets
5-10 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
4B
Skull Crusher
3 Sets
5-10 Reps
@8
4C
Straight Leg Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Good Morning
3 Sets
5-10 Reps
@8
2
Lunge (Barbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
15-25 Reps
@8
4B
Chest Fly (Dumbbell)
3 Sets
15-25 Reps
@8
5A
Lateral Raise (Cable)
3 Sets
5-10 Reps
@8
5B
Ab Wheel
3 Sets
5-10 Reps
@8