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Wolf Muscle Building

by Jared M.
2 athletes joined
5.0
(1 rating)

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
    Dec 20, 2024 06:49
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 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