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Wolf Muscle Building

by Jared M.
3 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
    Jun 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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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