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BoostcampPNG

Wolf 4 Day Hypertrophy Program

by Delta3Angle
108 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
    Sep 03, 2025 05:48

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.6%
Biceps
9.6%
Middle Delts
9.2%
Chest
8.4%
Quadriceps
8.4%
Triceps
8.4%
Lats
7.5%
Hamstrings
7.5%
Abs
7.5%
Upper Back
7.1%
Glutes
6.3%
Calves
4.2%
Lower Back
2.1%
Adductors
2%
Forearms
1.3%
Rear Delts
0.8%
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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
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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
Bench Press (Dumbbell)
2
5-10 reps
RPE 8
2
Squat (Smith Machine)
2
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
3B
Lat Pulldown
2
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
2
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
2
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
10-15 reps
RPE 8
3A
Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
15-25 reps
RPE 8
4C
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
2
5-10 reps
RPE 8
3B
Leg Curl
2
10-15 reps
RPE 8
4A
Ab Wheel
2
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
T-Bar Row
3
10-15 reps
RPE 8
3A
Bicep Curl (Cable)
3
5-10 reps
RPE 8
3B
Leg Curl
3
10-15 reps
RPE 8
4A
Ab Wheel
3
10-15 reps
RPE 8
4B
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 8
2
Reverse Nordic Curl
2
15-25 reps
RPE 8
3A
Overhead Press (Machine)
2
5-10 reps
RPE 8
3B
Lat Pulldown
2
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
2
10-15 reps
RPE 8
4B
Skull Crusher
2
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
2
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5-10 reps
RPE 8
2
Reverse Nordic Curl
3
15-25 reps
RPE 8
3A
Overhead Press (Machine)
3
5-10 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Bicep Curl (Cable)
3
10-15 reps
RPE 8
4B
Skull Crusher
3
5-10 reps
RPE 8
4C
Straight Leg Calf Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5-10 reps
RPE 8
2
Single Leg Press
2
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4A
Seated Row (Cable)
2
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
2
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
2
5-10 reps
RPE 8
5B
Ab Wheel
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8
2
Lunge (Barbell)
3
10-15 reps
RPE 8
3
Bench Press (Dumbbell)
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
15-25 reps
RPE 8
4B
Chest Fly (Dumbbell)
3
15-25 reps
RPE 8
5A
Lateral Raise (Cable)
3
5-10 reps
RPE 8
5B
Ab Wheel
3
5-10 reps
RPE 8
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