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BoostcampPNG
Wolf Muscle Building
by Jared M.
1 athletes joined
Program Description
Build muscle with 4 day full body programming
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jul 08, 2024 04:05
Last Edited
Jul 17, 2024 02:43
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Lat Pulldown
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
4
Squat (Barbell)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
15-25 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Cable Crunch
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Leg Extension
3 Sets
15-25 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
5-10 Reps
@8
7
Seated Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
4
Lying Side Lateral Raise
3 Sets
5-10 Reps
@8
5
Lying Pullover (Cable)
3 Sets
15-25 Reps
@8
6
Pec Fly (Dumbbell)
3 Sets
15-25 Reps
@8
7
Hanging Leg Raise
3 Sets
5-10 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Leg Extension
3 Sets
15-25 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
5-10 Reps
@8
7
Seated Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
4
Lying Side Lateral Raise
3 Sets
5-10 Reps
@8
5
Lying Pullover (Cable)
3 Sets
15-25 Reps
@8
6
Pec Fly (Dumbbell)
3 Sets
15-25 Reps
@8
7
Hanging Leg Raise
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@9.5
2
Lat Pulldown
3 Sets
5-10 Reps
@9.5
3
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Squat (Barbell)
3 Sets
10-15 Reps
@9.5
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
15-25 Reps
@9.5
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9.5
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9.5
2
Seated Row (Cable)
3 Sets
10-15 Reps
@9.5
3
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@9.5
4
Leg Curl
3 Sets
10-15 Reps
@9.5
5
Cable Crunch
3 Sets
10-15 Reps
@9.5
6
Standing Calf Raise
3 Sets
10-15 Reps
@9.5
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Lat Pulldown
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
4
Squat (Barbell)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
15-25 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Cable Crunch
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Leg Extension
3 Sets
15-25 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
5-10 Reps
@8
7
Seated Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
4
Lying Side Lateral Raise
3 Sets
5-10 Reps
@8
5
Lying Pullover (Cable)
3 Sets
15-25 Reps
@8
6
Pec Fly (Dumbbell)
3 Sets
15-25 Reps
@8
7
Hanging Leg Raise
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Lat Pulldown
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
4
Squat (Barbell)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
15-25 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Cable Crunch
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Leg Extension
3 Sets
15-25 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
5-10 Reps
@8
7
Seated Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
4
Lying Side Lateral Raise
3 Sets
5-10 Reps
@8
5
Lying Pullover (Cable)
3 Sets
15-25 Reps
@8
6
Pec Fly (Dumbbell)
3 Sets
15-25 Reps
@8
7
Hanging Leg Raise
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Lat Pulldown
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
4
Squat (Barbell)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
15-25 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Cable Crunch
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Leg Extension
3 Sets
15-25 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
5-10 Reps
@8
7
Seated Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
4
Lying Side Lateral Raise
3 Sets
5-10 Reps
@8
5
Lying Pullover (Cable)
3 Sets
15-25 Reps
@8
6
Pec Fly (Dumbbell)
3 Sets
15-25 Reps
@8
7
Hanging Leg Raise
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Lat Pulldown
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
4
Squat (Barbell)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
15-25 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Cable Crunch
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Leg Extension
3 Sets
15-25 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
5-10 Reps
@8
7
Seated Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
4
Lying Side Lateral Raise
3 Sets
5-10 Reps
@8
5
Lying Pullover (Cable)
3 Sets
15-25 Reps
@8
6
Pec Fly (Dumbbell)
3 Sets
15-25 Reps
@8
7
Hanging Leg Raise
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Lat Pulldown
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
4
Squat (Barbell)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
15-25 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Cable Crunch
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Leg Extension
3 Sets
15-25 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
5-10 Reps
@8
7
Seated Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
4
Lying Side Lateral Raise
3 Sets
5-10 Reps
@8
5
Lying Pullover (Cable)
3 Sets
15-25 Reps
@8
6
Pec Fly (Dumbbell)
3 Sets
15-25 Reps
@8
7
Hanging Leg Raise
3 Sets
5-10 Reps
@8
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Lat Pulldown
3 Sets
5-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10-15 Reps
@8
4
Squat (Barbell)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8
6
Preacher Curl (EZ Bar)
3 Sets
15-25 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8
2
Seated Row (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
5-10 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Cable Crunch
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
5-10 Reps
@8
2
Leg Extension
3 Sets
15-25 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-10 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
10-15 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
5-10 Reps
@8
7
Seated Calf Raise
3 Sets
5-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Close Grip)
3 Sets
10-15 Reps
@8
4
Lying Side Lateral Raise
3 Sets
5-10 Reps
@8
5
Lying Pullover (Cable)
3 Sets
15-25 Reps
@8
6
Pec Fly (Dumbbell)
3 Sets
15-25 Reps
@8
7
Hanging Leg Raise
3 Sets
5-10 Reps
@8