Key: exercise - (# of sets) x (# of reps) Important terms defined at bottom of page.
Day 1 Workout 1                
BB bench press - 4 x 5                
DB one arm rows - 3 x 8              
DB incline bench press - 3 x 10              
a) Weighted or assisted pull ups - 2 x 12            
b) DB standing alternating shoulder press - 2 x 12          
a) DB standing alternating bicep curl - 2 x10            
b) DB standing OH tricep press - 2 x 15            
                   
Optional HIRT cardio for those wishing to minimize fat gain.      
Complete the following superset as fast as possible, 3 times, without any rest, and record your time:
a) 20 push ups                
b) 100 jump rope jumps      
c) 20 inverted rows         Total time:    
Notes:
Day 2 Workout 2                
BB back squats - 4 x 5                
BB good mornings - 3 x 8              
a) DB alternating lunges - 3 x 10              
b) Seated calf raises - 3 x 10              
a) Single leg hamstring curl - 2 x 12            
b) Standing calf raises - 2 x 15              
                   
Tabata Body Weight Squats - 5 sets - AMAP in 20 secs, rest 10 secs, repeat. Record reps below.
Set 1:   Set 2:   Set 3:   Set 4:   Set 5:  
Notes:
                   
Day 3 Workout 3 Neural Activation Training (NAT), Abs        
NAT Plyo push ups - 6 x 3              
NAT Inverted rows - 6 x 3              
NAT Vertical jump series - 6 x 3              
                   
Full intensity abdominal giant set - Performed here or with previous workout.    
a) Reverse crunch - 3 x AMAP              
b) Fold ups - 3 x AMAP              
c) Russian twist w/ medicine ball - 3 x 15            
Notes:
Day 4 Workout 4                
BB bent over rows - 4 x 5              
BB push press - 3 x 8                
Weighted or assisted chin ups - 3 x 10            
a) DB bench press - 2 x 12              
b) BB standing bicep curl - 2 x 12              
a) DB side raise - 2 x 10              
b) Dips - 2 x 10                
Optional HIRT cardio for those wishing to minimize fat gain.      
Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 20 kipping pull ups                
b) 10 squat thrusters        
c) 5 BB hang snatch with 25% of your max bench   Total time:    
Notes:
Day 5 Workout 5                
BB deadlift - 4 x 5                
a) BB jump squats w/ 33% of 1 rep max - 3 x 10          
b) BB shrugs 3 x 12                
Glute-ham raises - 3 x 10              
a) Step ups holding DBs - 2 x 12              
b) Seated calf raise - 2 x 15              
Optional HIIT cardio for those wishing to minimize fat gain.        
HIIT Overhead Squats w/ 20% 1 rep squat max - 4 sets - AMAP in 20 sec, rest 30 seconds, repeat
Set 1:   Set 2:   Set 3:   Set 4:      
Notes:
Day 6 Workout 6 Neural Activation Training (NAT), Abs        
NAT Speed squats - 6 x 3              
NAT Incline plyo push ups - 6 x 3              
NAT Speed deadlifts - 6 x 3              
                   
Full intensity abdominal giant set - Performed here or with previous workout.    
a) Windshield wipers - 3 x AMAP              
b) Ab wheel roll outs - 3 x AMAP              
c) Situps w/ medicine ball on chest - 3 x 8            
Notes:
Day 7 OFF                
                   
Day 8 Workout 7                
BB incline bench press - 4 x 5              
Neutral grip t-bar or cable rows - 3 x 8            
Standing military press - 3 x 10               
a) Weighted or assisted pull ups - 2 x 12            
b) DB bench press - 2 x 15               
a) DB one arm concentration curls - 2 x 10             
b) Skull crushers - 2 x 10              
Optional HIRT cardio for those wishing to minimize fat gain.      
Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 20 wall balls - medicine ball toss and catch          
b) 10 squats thrusters        
c) 5 BB hang cleans with 33% max bench     Total time:    
Notes:
Day 9 Workout 8                
BB back squats - 4 x 5                
a) Stiff leg deadlift - 3 x 8              
b) Seated calf raises - 3 x 8              
DB walking lunges - 2 x 10              
a) 2 leg curls - 2 x 15                
b) Standing calf raises - 2 x 5               
                   
Tabata Body Weight Squats - 5 sets - AMAP in 20 secs, rest 10 secs, repeat. Record reps below.
Set 1:   Set 2:   Set 3:   Set 4:   Set 5:  
Notes:
Day 10 Workout 9 Neural Activation Training (NAT), Abs        
NAT Inverted rows - 6 x 3              
NAT Diamond plyo push ups - 6 x 3            
NAT Box jump - 6 x 3                
                   
Full intensity abdominal giant set - Performed here or with previous workout.    
a) Vertical leg raise or captain’s chair - 3 x AMAP          
b) Bicycle maneuver - 3 x AMAP              
c) Ab wheel roll outs - 3 x AMAP              
Notes:
Day 11 Workout 10                
BB bent over rows - 4 x 5              
DB incline bench press - 3 x 8              
BB shrugs - 3 x 10                
a) Body weight or assisted chin ups - 2 x 12            
b) DB reverse flyes - 2 x 12              
a) Dips - 3 x 5                
b) DB standing alternating bicep curl - 3 x 5            
Optional HIRT cardio for those wishing to minimize fat gain.      
Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 10 handstand push ups (or military press)            
b) 20 diamond push ups      
c) 50 jumping jacks         Total time:    
Notes:
Day 12 Workout 11                
Rack lockouts - 4 x 3 (120% of full range max)          
a) BB front squat - 3 x 8              
b) Toe push on sled - 3 x 12              
Reverse Hypers 3 x 12                
a) Pistol squats - 2 x 12              
b) One leg curl - 2 x 12                
Optional HIIT cardio for those wishing to minimize fat gain.        
HIIT Sumo Deadlifts w/ 20% 1 rep deadlift max - 4 sets - AMAP in 20 sec, rest 30 seconds, repeat
Set 1:   Set 2:   Set 3:   Set 4:      
Notes:
                   
Day 13 Workout 12 Neural Activation Training (NAT), Abs        
NAT Plyo depth push ups - 6 x 3              
NAT Jump squat series - 6 x 3              
NAT Pull downs with cables or bands - 6 x 3            
                   
Full intensity abdominal giant set - Performed here or with previous workout.    
a) Medicine ball sit up toss - 3 x 20             
b) DB side bends - 3 x 12               
c) Flutter kicks - 3 x AMAP              
Notes:
Day 14 OFF                
                   
Day 15 Workout 13                
BB bench press - 3 x 3 (120% of 3 rep max)            
Weighted or assisted pull ups max - 5,2,1,1,1…          
DB one arm clean and press - 3 x 8            
a) Tricep cable push downs - 2 x 12            
b) Hammer curls - 2 x 12              
                   
Optional HIRT cardio for those wishing to minimize fat gain.      
Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 20 inverted rows                
b) 20 mountain climbers      
c) 10 medicine ball smash (throw to ground)     Total time:    
Notes:
Day 16 Workout 14                
BB squat max - 5,2,1,1,1…              
a) Stiff leg deadlift - 3 x 10              
b) Donkey calf raises - 3 x 10              
BB Shrugs - 3 x 5                
Glute-ham raises - 3 x 12              
                 
Tabata Body Weight Squats - 5 sets - AMAP in 20 secs, rest 10 secs, repeat. Record reps below.
Set 1:   Set 2:   Set 3:   Set 4:   Set 5:  
Notes:
Day 17 Workout 15 Neural Activation Training (NAT), Abs        
NAT Plyo push up series - 6 x 3              
NAT Inverted row - 6 x 3              
NAT Speed squat - 6 x 3              
                   
Full intensity abdominal giant set - Performed here or with previous workout.    
a) Ab wheel roll outs - 3 x AMAP              
b) Reverse crunches - 3 x AMAP              
c) Fold ups - 3 x AMAP              
Notes:
Day 18 Workout 16                
BB bench press max - 5,2,1,1,1…              
BB bent over rows - 3 x 8               
DB standing shoulder press - 3 x 10             
a) Skullcrushers 3 x 12                
b) BB standing bicep curl - 3 x 12              
Optional HIRT cardio for those wishing to minimize fat gain.      
Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 5 hang cleans w/ 25% of 1 rep bench max            
b) 5 push press w/ same weight      
c) 5 squats w/ same weight       Total time:    
Notes:
Day 19 Workout 17                
BB deadlift max - 5,2,1,1,1...               
a) BB front squats - 3 x 8              
b) Standing calf raise - 3 x 10              
One leg curl - 3 x 12                
BB jump squats w/ 20% of 1 rep max - 2 x 20 for time   Time:   Time:  
Notes:
                   
Day 20 Workout 18 Neural Activation Training (NAT), Abs        
NAT Plyo depth push ups - 6 x 3              
NAT Jump squat series - 6 x 3              
NAT Pull downs with cables or bands - 6 x 3            
                   
Full intensity abdominal giant set - Performed here or with previous workout.    
a) Windshield wipers - 3 x AMAP              
b) Sit ups w/ medicine ball or plate - 3 x 8             
c) Bicycle maneuver - 3 x AMAP              
Notes:
Day 21 OFF                
Use a light full body workout for active recovery over the following week.
http://www.projectswole.com/weight-training/a-generic-full-body-workout-routine/
This training log goes along with Werewolf Muscle training
http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-muscle/
Also see Werewolf Strength training, for use after 3 cycles of Werewolf Muscle.
http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-strength/
Learn more about Neural Activation Training (NAT)
http://www.projectswole.com/weight-training/extra-workouts-neural-activation-training/
More about HIIT 
http://www.projectswole.com/conditioning/what-is-hiit-high-intensity-interval-training-and-how-should-you-use-it/
More about HIRT
http://www.projectswole.com/conditioning/what-is-hirt-high-intensity-resistance-training-and-how-should-you-use-it/
Legend:
amap - as many as possible
BB - barbell
DB - dumbbell 
HIRT - high intensity resistance training
HIIT - high intensity interval training
NAT - neural activation training
OH - overhead