5.0
(1 rating)
Program Description
Build muscle with 4 day full body programming
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJul 08, 2024 04:05
- Last EditedJun 18, 2025 12:48

Summary
Unleash your inner beast with the Wolf Muscle Building program! Over the next 8 weeks, you’ll engage in a focused 4-day split designed to maximize muscle growth and strength. Each session combines compound lifts like the barbell bench press and squat with targeted accessory movements to sculpt your physique. Perfect for those with a garage gym setup, this program will push your limits and transform your training routine. Get ready to build serious muscle and achieve your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Lat Pulldown
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
4
Squat (Barbell)
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-25 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown
3
5-10 reps
RPE 9.5
3
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 9.5
4
Squat (Barbell)
3
10-15 reps
RPE 9.5
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
15-25 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Lat Pulldown
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
4
Squat (Barbell)
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-25 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Lat Pulldown
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
4
Squat (Barbell)
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-25 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Lat Pulldown
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
4
Squat (Barbell)
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-25 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Lat Pulldown
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
4
Squat (Barbell)
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-25 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Lat Pulldown
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
4
Squat (Barbell)
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-25 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Lat Pulldown
3
5-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8
4
Squat (Barbell)
3
10-15 reps
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
15-25 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
2
Seated Row (Cable)
3
10-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Cable Crunch
3
10-15 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
2
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 8
6
Standing 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
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 8
6
Standing 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
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 8
6
Standing 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
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 8
6
Standing 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
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 8
6
Standing 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
Seated Row (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Cable Crunch
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
RPE 8
2
Leg Extension
3
15-25 reps
RPE 8
3
Overhead Press (Barbell)
3
5-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8
7
Seated Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
RPE 8
2
Leg Extension
3
15-25 reps
RPE 8
3
Overhead Press (Barbell)
3
5-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8
7
Seated Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
RPE 8
2
Leg Extension
3
15-25 reps
RPE 8
3
Overhead Press (Barbell)
3
5-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8
7
Seated Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
RPE 8
2
Leg Extension
3
15-25 reps
RPE 8
3
Overhead Press (Barbell)
3
5-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8
7
Seated Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
RPE 8
2
Leg Extension
3
15-25 reps
RPE 8
3
Overhead Press (Barbell)
3
5-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8
7
Seated Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
RPE 8
2
Leg Extension
3
15-25 reps
RPE 8
3
Overhead Press (Barbell)
3
5-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8
7
Seated Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
RPE 8
2
Leg Extension
3
15-25 reps
RPE 8
3
Overhead Press (Barbell)
3
5-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8
7
Seated Calf Raise
3
5-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-10 reps
RPE 8
2
Leg Extension
3
15-25 reps
RPE 8
3
Overhead Press (Barbell)
3
5-10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
5-10 reps
RPE 8
7
Seated Calf Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
10-15 reps
RPE 8
4
Lying Side Lateral Raise
3
5-10 reps
RPE 8
5
Lying Pullover (Cable)
3
15-25 reps
RPE 8
6
Pec Fly (Dumbbell)
3
15-25 reps
RPE 8
7
Hanging Leg Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
10-15 reps
RPE 8
4
Lying Side Lateral Raise
3
5-10 reps
RPE 8
5
Lying Pullover (Cable)
3
15-25 reps
RPE 8
6
Pec Fly (Dumbbell)
3
15-25 reps
RPE 8
7
Hanging Leg Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
10-15 reps
RPE 8
4
Lying Side Lateral Raise
3
5-10 reps
RPE 8
5
Lying Pullover (Cable)
3
15-25 reps
RPE 8
6
Pec Fly (Dumbbell)
3
15-25 reps
RPE 8
7
Hanging Leg Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
10-15 reps
RPE 8
4
Lying Side Lateral Raise
3
5-10 reps
RPE 8
5
Lying Pullover (Cable)
3
15-25 reps
RPE 8
6
Pec Fly (Dumbbell)
3
15-25 reps
RPE 8
7
Hanging Leg Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
10-15 reps
RPE 8
4
Lying Side Lateral Raise
3
5-10 reps
RPE 8
5
Lying Pullover (Cable)
3
15-25 reps
RPE 8
6
Pec Fly (Dumbbell)
3
15-25 reps
RPE 8
7
Hanging Leg Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
10-15 reps
RPE 8
4
Lying Side Lateral Raise
3
5-10 reps
RPE 8
5
Lying Pullover (Cable)
3
15-25 reps
RPE 8
6
Pec Fly (Dumbbell)
3
15-25 reps
RPE 8
7
Hanging Leg Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
10-15 reps
RPE 8
4
Lying Side Lateral Raise
3
5-10 reps
RPE 8
5
Lying Pullover (Cable)
3
15-25 reps
RPE 8
6
Pec Fly (Dumbbell)
3
15-25 reps
RPE 8
7
Hanging Leg Raise
3
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Close Grip)
3
10-15 reps
RPE 8
4
Lying Side Lateral Raise
3
5-10 reps
RPE 8
5
Lying Pullover (Cable)
3
15-25 reps
RPE 8
6
Pec Fly (Dumbbell)
3
15-25 reps
RPE 8
7
Hanging Leg Raise
3
5-10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5-10 Reps
@8
2
Lat Pulldown3 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 Curl3 Sets
10-15 Reps
@8
5
Cable Crunch3 Sets
10-15 Reps
@8
6
Standing Calf Raise3 Sets
10-15 Reps
@8
Day 3
1
Front Squat (Barbell)3 Sets
5-10 Reps
@8
2
Leg Extension3 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 Raise3 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 Raise3 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 Raise3 Sets
5-10 Reps
@8