Wolf 4 Day Powerbuilding

by Delta3Angle

25 athletes joined

Program Description

Build strength in the 3 powerlifts while also emphasizing hypertrophy. A good balance between a pure powerlifting and bodybuilding. Original program released by Milo Wolf, small modifications made.

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Athletics

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

90 minutes

Created

Mar 10, 2024 06:33

Last Edited

Jul 26, 2024 11:24

Day 1

Squat (Low Bar)

2 Sets

3 Reps

Bench Press (Close Grip)

2 Sets

6 Reps

Seated Overhead Press (Barbell)

2 Sets

5 Reps

Leg Curl

3 Sets

8 Reps

Lat Pulldown

3 Sets

12 Reps

Bicep Curl (Cable)

3 Sets

8 Reps

Overhead Tricep Extension (Cable)

3 Sets

8 Reps

Day 2

Bench Press (Barbell)

2 Sets

5 Reps

Deadlift (Paused)

2 Sets

5 Reps

T-Bar Row

2 Sets

6 Reps

Bicep Curl (Cable)

3 Sets

15 Reps

Ab Wheel

3 Sets

8 Reps

Lateral Raise (Cable)

3 Sets

12 Reps

Day 3

Overhead Press (Barbell)

2 Sets

3 Reps

Squat (Paused)

2 Sets

5 Reps

Hack Squat

2 Sets

8 Reps

Preacher Curl (Barbell)

3 Sets

12 Reps

Skull Crusher

3 Sets

8 Reps

Lateral Raise (Cable)

3 Sets

8 Reps

Day 4

Bench Press (Paused)

2 Sets

3 Reps

Deadlift (Barbell)

2 Sets

3 Reps

Pec Fly (Dumbbell)

3 Sets

8 Reps

Seated Row (Cable)

3 Sets

8 Reps

Lat Pulldown

3 Sets

15 Reps

Ab Wheel

3 Sets

12 Reps

Straight Leg Calf Raise

3 Sets

10 Reps