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Werewolf Training: A Weightlifting Routine to Gain Muscle

Werewolf Training
Werewolf Training

Gain Muscle with Werewolf Training

This training routine is designed for you to gain muscle. That’s it.

If you’ve come here to lose fat, you are better off using the Full Body Fat Loss Routine for Men or the Full Body Fat Loss Routine for Women. This routine definitely has nothing to do with fat loss.

If you came to learn how to bench 700 lbs, you are better off reading Werewolf Training for Strength Gains. Although, truth to tell, you will get significantly stronger following this program.

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Werewolf training is not designed to get you ripped or “toned” (::barfs::), or even super strong, but you will get stronger anyway. This is much more of a bodybuilding routine than anything else, but with great strength benefits.

This is not for powerlifting or strongman training, but some level of strength will definitely be gained with Werewolf Training. Everyone using this routine has added weight to all their major lifts.

If you are a skinny guy and want to gain mass, this is for you. If you are ripped up and shredded but want to have more size, this is for you. If you just want to add 20-30 pounds of muscle to your body for whatever reason, this is for you.

I based this training routine off of 15 years of experience with training and nutrition including my recent evolution into HIIT and HIRT training for fat loss. Periodization and muscle confusion are the two main principles used in this routine, and they will suit you well.

My recent research on Taylor Lautner and how he trained to gain 30 pounds for his role as the werewolf Jacob Black in The Twilight Saga: New Moon is what actually prompted me to write up this routine.

Without further ado, let’s get into the principles of Werewolf Training.

Werewolf Training Principles

Progress Factor #1 – Training

Weight selection:

When you see set protocols that look like 3 x 5, the goal is to use one weight for every work set. In this example you would use the same weight for 3 sets of 5 reps. If you can get the required number of reps for all sets, you should go heavier next time.

Choose a weight to start each exercise. If you think you can add weight and still complete the number of prescribed reps for the number of prescribed sets for that exercise, you may increase the weight between sets. HOWEVER – you should not have to decrease the weight at any time during the exercise.

Example: When doing the bench press, 4 sets of 5 reps, you start with 185 and get 5 reps easy. If you choose to go up to 200, you should use 200 for the rest of the exercise.

When you see set protocols that look like 5 x 5, 2, 1, 1, 1 or 3 x 12, 8, 5; the goal is to increase the weight for every work set. For each set, if you can get the required number of reps you should go heavier for that rep range next time.

Even when you see 1, 1, 1 you should increase the weight by at least 5 pounds before starting the next set.

Negative rep overloading:

Jordan Yuam, Taylor personal trainer, had Taylor testing his limits by using 40% more weight than Taylor typically used for a 10 rep set. Overloading was used for 2-3 sets of 5 reps every other week. This type of training requires a strong, experienced spotter. Don’t try it without one.

Varying weights and reps:

Taylor didn’t stick to a 3×5 or 5×5 or 3×10 type of routine. He worked all of his muscle fibers equally by varying the volume from week to week. A study in the Journal of Strength and Conditioning found that strength can be increased by 28-43 percent just by varying rep counts and training different muscle groups.

It is still good to stick to a certain rep range based on your goals, but it is even better to occasionally change it up to force your body to adapt to new stimulus.

Number of sets:

When doing higher reps with lighter weight, you typically need fewer sets. Two sets of 10-12 reps is not uncommon.

When doing lower reps with heavier weight, you often need more sets. If is good practice to use four to five sets when training in the 1 to 5 rep range.

Bands, Chains, and Tension training:

Free weights are best, but Taylor also used added tension with bands. The added tension increases the difficulty of the easiest portion of each lift, which is usually at the top, by accelerating resistance at the end of each rep. Recruiting additional muscle fibers using this method definitely adds to the growth potential of each and every set.

Incidentally, bands are used in elite powerlifting circles like Louie Simmons’ Westside Barbell.

Reduce cardio to maximize muscle gains:

Taylor’s main goal was to gain 30 pounds of muscle mass. His metabolism was going to keep him ripped no matter what, so in order to gain muscle he had to cut back on cardio. If your only goal is to get ripped, HIIT cardio and HIRT are great schemes, but skinny hardgainers should minimize endurance training during a bulking phase. 20 minutes is the limit.

Note: For those who wish to add cardio, there is one HIRT session scheduled after every upper body workout. Using the HIRT session might decrease your overall muscle gain, but it will also minimize your overall fat gain and keep you in better cardiovascular health. Remember, the HIRT session is OPTIONAL.

Sensible abdominal training:

The rules of weight training apply to the abdominals. It doesn’t make any sense to train your abs every day. Taylor Lautner only trains his abs 3 days a week. We pick a set of exercises that works the whole core and limit ab training to thrice a week. Every lower body day ends with a 3 exercise abdominal circuit, which is NOT OPTIONAL.

Varying planes of movement:

Most people train up and down, front to back. Yuam knows that side-to-side training is important too. Diagonal and sideways movements are vital for a versatile training plan.

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Progress Factor #2 – Recovery

Recovery is so important to growth. Without recovery, you just can’t grow.

You will have the option of taking an extra day off after every 4 workouts. This off day in included in the program, both on the webpage and on the spreadsheet, but remember the extra rest day is OPTIONAL.

Follow these recovery tips to ensure proper muscular adaptation:

  • Lautner takes every third day off.
  • Limit training to 5 days a week.
  • Weight training sessions should be kept under 60 minutes.
  • Sleep for 7-8 hours each and every night.

Recovery is important within a workout as well. We want each set to receive maximal intensity and muscular facilitation so we want to make sure your muscles are fresh for each set.

For regular weight training, follow these rest protocols:

  • Supersets will still require no rest between sets. They will be denoted by a, b, and c.
  • 90 seconds rest between sets.
  • 2-4 minutes rest between exercises, as necessary.

Always end your workout with a 10 minute stretching session. Post-workout stretching increases both recovery and flexibility. This is a good thing.

Use these stretching principles:

  • Read about Flexibility Training.
  • Stretch every muscle group for at least one minute.
  • Hold each static stretch for 20 seconds and repeat at least twice.
  • Never use static stretching before you train.
  • If you must stretch before you train, use only dynamic stretching.
  • Think of your stretching session as a cool-down.
  • Stretching does not count towards your 45-60 minute workout limit.

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Progress Factor #3 – Nutrition

You gotta feed the machine or it won’t grow. Here’s how.

Choose your goal weight.

For example, lets start with a 160 pound man who wants to weigh 180 pounds.

Calculate your metabolic co-efficient (M) based on your body type and past history of gaining muscle and losing fat. If you need help determining your body type, read A Body Type Analysis

  • Endomorph (hard to lose fat, easy to gain muscle) – M = 8.5
  • Mesomorph (moderately easy to gain muscle or lose fat) – M = 9.5
  • Ectomorph (easy to lose fat, hard to gain muscle) – M = 10.5

Let’s consider that our 160 lb man is an ectomorph. He has always been thin with little to moderate muscle development, but it is difficult for him to really gain considerable muscle mass without drinking weight gain shakes all day long. His metabolic co-efficient (M) is 11.

Calculate total number of hours of training weekly.

If you are a busy guy you might be limited to three 45 minute sessions plus some warming up and stretching, which will come out to about 3 hours a week. For this example, based on Taylor Lautner’s routine, at 5 days a week and 60 minutes a session, our man will be training 5 hours a week.

Daily Calories

Daily calories = Goal Weight X (the number of hours you workout per week + M)

Example: 180 lbs X (5 hours + 10.5) = 2790 calories per day

Daily Protein

You should get 1 gram of protein per pound of body weight each day.

Example: 180 lbs = 180 g protein per day (180 g protein X 4 calories = 720 protein calories)

The best protein powder you can choose for your Werewolf Training routine, is Optimum Nutrition. They have the highest quality protein for the cheapest prices. Click on this link to get some Optimum Nutrition protein powder now.

Daily Fat

You can estimate about half of your goal weight in healthy fats each day.

Example: 180 lbs = 90 g fat per day (90 g fat X 9 calories = 810 fat calories)

Daily Carbohydrates

The rest of your calories should come from high quality carbohydrate sources such as whole grains, vegetables, fruits, and legumes.

Example: 2790 calories – (720 protein calories + 810 fat calories) = 1260 carb calories (1260 carb calories / 4 calories = 315 g carbs per day)

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Progress Factor #4 – Supplements

First let me say that you don’t need any supplements to succeed with Werewolf Training. Just eat a ton of the right foods, and you will grow. That being said, I know many of you will want to make the most of this routine by increasing your body’s capabilities with supplements.

Therefore, I am going to recommend the 4 best supplements for you to use to gain muscle.

  1. Post Workout NutritionP90X Results and Recovery Formula

    P90X Post Workout Formula

    Studies repeatedly show that you will recover from an intense workout twice as fast if you use a post-workout drink within 20 minutes of finishing an intense workout. It is a known fact at this point, so if you’re not using a specially formulated post-workout drink in that 20 minute window, then you’re throwing 50% of your gains right out the window.

    This post-workout shake contains four parts carbs to one part protein, which is exactly what you need to ensure speedy muscle recovery after intense workouts. It tastes great, is all-natural, and contains no artificial flavors or sweeteners. Mix it with water in a shaker bottle right after your workout – quick and easy.

    This specially designed post-workout shake contain a perfect blend of:

    • Dextrose for optimum glycogen replenishment, a necessity after an intense workout.
    • An easily digestible protein blend, providing critical amino acids to immediately restart protein synthesis.
    • Antioxidants and vitamins, which help to reduce soreness and assist in tissue repair and muscle growth.

    Click here to get some P90X Results and Recovery Formula for your Werewolf Muscle Training routine!

  2. Nitric Oxide (NO) Supplement

    Nitric Oxide

    N.O. supplements are some of the most popular bodybuilding supplements. N.O. will increase your pumps and, more importantly, increase your strength endurance. I find myself getting an extra 2-3 reps on every set when I’m using an N.O. supplement.

    • This N.O. supplement is a Hemodilator, which gives you extra energy by pumping more blood through your body.
    • N.O. supplements give you incredible pumps… you will look and feel stronger than ever.
    • N.O. supplements increase levels of Nitric Oxide in your body, increasing both strength and endurance.
    • By increasing your metabolism, N.O. supplements helps you avoid typical bulking-phase fat gains.

    Click here to get some N.O. for your Werewolf Muscle Training routine!

  3. Shakeology or Optimum Nutrition Whey Protein

    Whey protein supplements can help you get the strong, powerful, lean, healthy body that you dream of. Hard-gainers can make higher carbohydrate protein shakes, while mesomorphs and ectomorphs can opt for the low-carb protein recipes. Click here for a list of more than 100 protein shake recipes.

    First, check out Shakeology – it’s not just your average protein shake. Comes in two great flavors.

    • Whole-food ingredients curbs cravings and burn stored fat
    • Over 20 phytonutrients and antioxidants
    • Reduces risk of high blood pressure, heart disease, and stroke
    • Probiotics to assist digestion and nutrient absorption

    Click here to purchase or learn more about Shakeology.

    If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.

    • Make protein shakes to supplement your daily protein intake.
    • Mix with foods you eat everyday to increase your daily protein intake.
    • The amino acids in protein are the building blocks of muscle tissue.
    • More calories = more muscle!

    Click here to get some Optimum Nutrition whey protein.

  4. Xtend Amino Acid Supplement

    Xtend is a scientific blend of amino acids consisting of the proven 2:1:1 ratio of energy BCAAs (L-Leucine, L-Isoleucine and L-Valine), Glutamine, Citrulline Malate, and Vitamin B6 that will give you the energy you need to maximize your training and enhance recovery.

    The components in Xtend have been scientifically proven to:

    Scivation Xtend
    • help speed recovery
    • enhance ATP production
    • promote cell volume
    • avoid fatigue
    • increase protein synthesis
    • improve immune function
    • improve digestive health
    • elevate growth hormone levels
    • and promote vasodilation, which can lead to better assimilation and absorption of protein

    Remember, Xtend is full of glutamine, which is an important amino acid for energy and muscle recovery. You can take a serving of Xtend before, during, and after any workout, as well as right before bed and first thing in the morning. A steady supply of amino acids can only do a body good. Just don’t drink so much that you make yourself sick of it! Trust me, I’ve been there.

    Click here to get some Scivation Xtend for your Werewolf Muscle Training routine!

  5. Creatine – Kre-Alkalyn

    The purpose of creatine supplementation, is to build up the creatine levels in your muscles in order to increase strength and long term muscle gains, by more efficiently rebuilding ATP levels during your workouts. If you don’t know, ATP is what muscles use for short intense muscular contractions like weightlifting, sprinting, throwing, and jumping.

    Creatine Kre-Alkalyn

    The good news is that Kre-Alkalyn has a higher absorption so it doesn’t require front loading and reportedly causes less creatine bloating and stomach problems. Kre-Alkalyn offers you a brand of creatine that is 100% stable, will not break down into creatinine, and will absorb efficiently into the bloodstream. Each gram of Kre-Alkalyn is equivalent to 10 grams of creatine powder.

    The theory behind Kre-Alkalyn is: scientists discovered that the higher the pH of your creatine, the slower it is converted to creatinine. Pure Kre-Alkalyn has a pH of 12, the highest pH product on the market. This particular product also claims to use an enhanced delivery system, which gets the product into your blood stream even quicker.

    Click here to get some Kre-Alkalyn for your Werewolf Muscle Training routine!

    Your other options are to get regular old creatine monohydrate or creatine malate, which are both good, but reportedly not as good as Kre-Alkalyn. Just please do not get scammed by liquid creatine or creatine ethyl ester, or any of the other ‘advanced delivery’ creatine scams. That liquid stuff never works.

That’s just about all you need for supplements, although there are many other options available if you have the cash. The number of supplements you use depends highly on your budget and your willingness to drink shakes, juices, and take pills all day.
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The Werewolf Training Workout Routine for Muscle Gains

Werewolf Training
Werewolf Training

Here is a 3 week, 21 day, 18 session workout routine designed to build muscle. It consists of 12 resistance training sessions, 6 neural activation training (NAT) sessions, and 6 ab workouts.

Neural Activation Training (NAT)

Click here to learn more about NAT.

NAT workouts are optional, non-fatiguing, and will not lead to overtraining if used properly. NAT workouts will add to the effectiveness of the routine if you choose to use them.

Abdominal Training

Abdominal workouts are scheduled on NAT days, but instead you can train your abs on any non-consecutive workout day. All NAT and abdominal training options are listed in the routine and on the spreadsheet. Do whatever fits your schedule and recovery ability.

I have tried to limit the exercise selection to equipment that most people can get at a gym, which includes barbells, dumbbells, and a box or bench.

Resistance Bands

Click here to learn more about Resistance Bands.

You can find resistance bands at some gyms, but typically you will have to buy them on your own. Do not buy the resistance bands they sell at WalMart or Target, those are garbage. Go online and find real resistance bands that you can attach to free weight machines.

The bands are best used with the first couple compound exercises of the day such as bench press, deadlift, military press, and squats. They can also be used with many of the other exercises. Your limitations will be set by your own creativity.

The Routine

The latest version of Werewolf Muscle Training is 3.0. It is the most comprehensive Werewolf Muscle Training to date, updated based on personal and reader feedback.

View a printable version of the routine, or download the spreadsheet for Werewolf Muscle Training version 3.0 here: printable workout routines

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Printable Werewolf Training Workout Routines

A printable html document and an Excel spreadsheet is available for Werewolf Training 2.0, 3.0, and each update from this point forward. You can download them all at the link below.

Use these spreadsheets to track your progress. Either keep track of your numbers on the computer, or take the print-outs to the gym with you. A clipboard works great to hold your workout logs if you decide to print them out. I recommend using pen to record your numbers, as pencil fades over time.

Click the link below to print or download the newest updated training logs with updated exercises and rep requirements, added optional cardio sessions, and neural adaptation training integration:

Werewolf Muscle Training

Click the link below to download the spreadsheet for the old Werewolf Muscle Training 1.0, 21 day routine:

21 Day Werewolf Muscle Training 1.0

Click here to download the spreadsheet for the old Werewolf Muscle Training 1.0, 18 day routine:

18 Day Werewolf Muscle Training 1.0

You Can Make it Happen

Consistency is key. You must be consistent and disciplined in your training. Taylor Lautner had a multi-million dollar movie franchise contract on the line. You need to train like your future is on the line too, if you want to make the most of your workouts.

Expected Results

I haven’t tested this program out over a long period of time, so I’m going to need a couple people to try it for at least 3 cycles. That could be as quick as 54 days, or if you take an additional rest day every 7th day (see below), you’d be looking at about 63 days.

I’m guessing a solid 10 pounds of muscle could be gained in less than a half a year using this program, as long as you train at least 4 times a week, use proper recovery, and eat right.

After using this program for 3 cycles, 54 days or 63 days depending on how many rest days you decide to use, you should take one full active recovery (little to no weight training) week. Read more about active recovery here.

Happy gaining!


Apparently a guy named Chris used this routine with a low calorie diet to lose 50 lbs in 6 months and gained some muscle along the way. I’m trying to get him to write about his experience, but not sure if he will. It doesn’t mention Project Swole at all, but here are his results: Chris on Facebook.

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Click here to qualify for free movie tickets to Twilight: Breaking Dawn!

Werewolf Training
Werewolf Training

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Use Facebook to Comment on this Post

arrow1,878 Responses

  1. Devin
    53 mos ago

    I am excited to try this workout as I always been a small guy who never really packed on serious muscle mass. I will try to keep to this workout as strictly as possible so that the most accurate results can be seen from this work out plan. I am 5ft 8in and 152 pounds and I will post my results in the months to come.

  2. 53 mos ago

    Hey man, I was looking forward to see this article being posted. I check your blog on a daily bases and I read all of your articles from beginning to end. I really appreciate what you have offered to people and I wanted to thank you because I have definitely learned alot. I have also taken advantage of everything you post and have used them in my everyday workouts.

    As for this routine, I am willing to try it and see the results. I just finished a routine I did for 20 days and I feel the need to try something new.

    I will post results and give you feedback if you want it.

    Thanks again,
    David G

  3. Marlon
    53 mos ago

    can you give me a couple examples of a good 300-400 calorie meal?

  4. 53 mos ago

    Devin: I am actually excited to try this workout too. I’ve been lifting sporadically at best the last couple months, but I want to at least hit up one cycle of Werewolf Training. Let me know all of your criticisms, both good and bad, so that we can make this a top notch mass gain plan.

  5. 53 mos ago

    David G: Please give the workout a try and let me know what you think. I’m dying to read feedback. Initial stats and post-Werewolf stats would be key. Good luck!

  6. 53 mos ago

    2 eggs, 1 slice of whole grain toast, 4 oz of Canadian bacon, 8 oz of skim milk. That’s about 400 calories.

    Low fat protein shake made with milk plus 30 grams of protein powder, and a piece of fruit. That’s about 300 calories.

    A turkey sandwich on whole grain with light Miracle Whip is just under 300 calories. Add a glass of 1% milk and you’re at about 420.

  7. Kyle E.
    53 mos ago

    I have been looking for a routine this specific for awhile and im glad to find it. But i was wondering I play soccer for my school and we are in the somewhat beginning of our season. Would the running during games and practice counter act the muscle I gain like you said above? Im 6’2″ and around 160-165 and ectomorph catagory.

  8. 53 mos ago

    Kyle: The running will offset some of your muscle gains, but the strength gains should still help you out on the field. You don’t want to gain too much mass for soccer anyway, so a lower rep routine with more cardio is better for you, since it will focus on strength and endurance rather than size.

  9. Brett G
    53 mos ago

    Best article I’ve ever read. Thanks alot. My friend and I are ectomorph type and started going to the gym just over a month ago. Using all the information on this site I created a 3set x 12rep schedule of every exercise for that muscle ‘day’. Workouts were taking up to an hour and a half, DOMS was inevitable due to over working, and progress was reduced due to lack of recovery. We did days based on bicep/back, tricep/chest, shoulder/anything that wasn’t tired, and began every workout with extensive ab work.

    I find that for ectomorph beginners who are serious about it, these are common mistakes. As outline in this article and workout schedule, you don’t need to DESTROY that muscle group every second day.

    Thanks so much for sharing this information.
    Don’t forget to eat.

  10. 53 mos ago

    Don’t worry Brett, I won’t forget to eat. ::om nom nom::

  11. Joe
    53 mos ago

    Hey steve i just finished day 2 of the program and will do the whole thing for a few cycles. I have been working out for a year and mainly that has been to lose the fat weight i had, now i am trying to gain some muscle. Ill tell you how the results are when i can. Day one was fairly easy and day 2 was a fair bit more difficult.

  12. Kyle E.
    53 mos ago

    Thanks for the advice Steve, but as of right now my cardio is in the best it could be! I was wanting to focus on my size actually. I have more power then most of our seniors at most other schools when we go to the school meets. I kick furthur, run faster, push harder then just about anyone out there. I wanted to get bigger to have an even bigger advantage over most players. I have been through many HIIT routines and wanted something to bulk me up. These are my thoughts though. If you have any more advice Ill gladly take it

  13. 53 mos ago

    Kyle: It sounds as though you know what you need to do. Go ahead and tackle Werewolf Training in the off season and try to put on some serious strength and size. I highly recommend you work on your strengths. If you are good at sprinting and jumping, maximize those skills. If you think about it, superior strength and power will be more useful on the field than plain old mass. Fortunately, I know Werewolf Training will make you stronger, so go for it.

  14. 53 mos ago

    Joe: Great feedback, thanks! Will take your advise on day one. Let’s get more feedback and make this program tight.

  15. 53 mos ago

    some excellant tips how as a novice he noticed quite quickly that he was losing weight overtraining.

    hit my blog for some caveman training techniques.

  16. Devin
    53 mos ago

    Ok I am currently on the 3rd day of training which just so happens to be a much needed off day for me. Day 1 went good but I think you should add an extra set on the pullups. The reason for this is because I think we should all hit our backs hard. Day 2 was pretty intense so I think no changes are needed. Any ways, so far so good

  17. 53 mos ago

    Thanks Devin. I find that 3 sets are sometimes in order for exercises that I really like. However, if 2 sets of pull ups isn’t enough, you are not training with enough intensity. You should not leave any reps in the bag on the first set, and you should be pushing the last set to failure at least, maybe even jump up and get a negative rep. Great feedback!

  18. Tyler
    53 mos ago

    Hi Steve, I’m on this plan as well. Thanks for the detailed walk through, Ive been contemplating bulking up for a while and now’s the right time. I’ll report back after a few run throughs.

  19. Joe
    53 mos ago

    Hey steve can you recommend a diet at all that would be good for this workout?

  20. Chris
    53 mos ago

    This looks like a great workout, I am gonna put together a training and food log and log my stats and see were it takes me. Tho how much do you think cardio will offset the results, I will obviously log if I do cardio ect. but I play ball a few nights a week cause I put fat on real easy, Thanks for the workout!

  21. 53 mos ago

    Tyler: Sounds good man, let me know.

    Joe: You should follow the nutrition plans outlined in the workout.

    Chris: Go ahead and do some cardio, but remember that endurance cardio is not that great for gaining muscle. HIIT cardio would be tight though. Let me know how you fare.

  22. Omar
    52 mos, 4 wks ago

    it’s the offseason for football and i also have to stay in good running shape, so will i not get any stronger if i lose weight because im running 3 miles a day?

  23. 52 mos, 4 wks ago

    If you have ever tried gaining weight without success, you may not be eating enough to put on extra muscle tissue. If this is the case, try to adding more calories to your diet. Having a diet rich in calories and nutrients can help you gain more muscle and even lose fat. A diet high in protein does just this and helps to repair the body, so it is pertinent to maintain a high protein level. Protein sources such as meat, fish and eggs are great sources of protein. When eating protein, it is better to choose meats that are low in fat.

  24. 52 mos, 4 wks ago

    Omar: Everyone seems to misunderstand what I am saying about cardio. You can do as much cardio as you want, but if you want to MAXIMIZE muscle gains, you should LIMIT cardio. I never said avoid cardio altogether. I also never said ‘if you do cardio you will not make gains’. You can make gains if you do cardio with Werewolf Training, but you will MAXIMIZE those gains by limiting cardio to once a week, or to short sessions… maybe 25 minute sessions rather than an hour or more.

  25. 52 mos, 4 wks ago

    Thanks Ronald, I agree. Not sure if your message was actually spam or if you are serious, but what you write is definitely true.

  26. Joe
    52 mos, 4 wks ago

    Ab rollouts what if we dont got that machine wheel thing?

  27. 52 mos, 4 wks ago

    Joe: Go out and buy an ab wheel for $9.95 at any local store.

  28. Chris
    52 mos, 4 wks ago

    I had a question about part of the lifting, I have a really bad knee, and two torn disks in my lower spine, so I can do a majority of lifts, but I cannot do Squats, What would you suggest for a sub? i was thinking leg press, but I know I would not get the rest of the full body workout squats provide? any suggestions?

  29. Ryan
    52 mos, 4 wks ago

    Hey, I have a home gym in my basement and I’m really looking forward to starting this routine! Ive been finding myself constantly changing routines but this one looks really legitimate. My only problem i think i’m going to have is finding the right weight for every exercise that will allow me to fail within those prescribed reps… i guess ill find out soon!

  30. Sean
    52 mos, 4 wks ago

    why did you right 20% for the negatives when it says 40% for the taylor lautner part?

  31. Kevin R
    52 mos, 3 wks ago

    I am a great runner and would like to do track and cross country for my highschool. My issue is that I really dont want to be skinny. Can I still be a good runner with more muscle mass then other runners?

  32. 52 mos, 3 wks ago

    Sean: I wrote 20% of your 5 rep max, whereas the Taylor Lautner part said 40% of a 10 rep max. I updated the program so that you can either use 40% of 10 reps or 20% of 5 reps. Which ever number you know best will be used to derive your overload weight.

  33. 52 mos, 3 wks ago

    Ryan: You may have to go through the whole 18-21 day program once to know all the weights you need for each exercise. I really hope you like the routine. Let us know how it goes.

  34. 52 mos, 3 wks ago

    Chris: That’s tough. I would recommend definitely sticking with the leg press until you can fix your knee. If your knee doesn’t bother you, I suggest trying one leg presses for each side. Is there a chance you can do step-ups? Can you hack squat? Without really knowing your history or working with you one-on-one, I can’t really give you great advice. You might considering working with a physical therapist to fix your knee. What are you doing about your back? See, I just can’t give you good advise at this time. Please talk to licensed professionals for advice about fixing your injuries. Best of luck!

  35. Elliot
    52 mos, 3 wks ago


    I felt like trying something new as I was reaching a plateau and thought this looked interesting. I just did the first workout yesterday. My question is, as I’ve been working out for a while now, would adding in additional exercises to this workout be beneficial, or do you recommend sticking to the plan more strictly? Also, normal rest between exercises or is this meant to be a bit more uptempo as the exercises jump from different muscle groups?

    Thanks and I enjoy your website

    Oh, one last thing. What are your thoughts on creatine?

  36. Sean
    52 mos, 3 wks ago

    one other question i have is benching and chin ups the only 2 worth doing negatives for? if so why not the others?

  37. Victor
    52 mos, 3 wks ago

    Hey Steve!
    Thanks a mill for posting this article. My girlfriend is a huge twilight fan and thanks to this routine I may be able to bulk up a bit.
    I’m 5″9 and 162 lbs. I don’t know whether I’m ectomorph or not, but could you give me and others some advice on whats the best start of the day, breakfast-wise, and whats best to eat before and after workouts?

  38. 52 mos, 3 wks ago

    I really like the way you presented out all of the info in this post. The bottom line here is that you need to keep your body moving forward by changing things up. Your body is smart and can adapt pretty quickly. If you make it a habit to switch up your routine each week or even each workout, then you’ll be progressing towards your goals over time.

  39. 52 mos, 3 wks ago

    Victor: A good breakfast can be made up of many things including eggs, milk, whole grain toast, 100% fruit juice, yogurt, or even leftover pot roast. Just try to limit the junk food like french toast, pancakes, sugary cereal, donuts, and fast food. Try a protein shake or protein bar if you are in a rush.

    Before workouts: complex carbs and protein. After workouts: Biotest Surge.

  40. 52 mos, 3 wks ago

    Sean: The most important exercises are squat, bench, deadlift, pull up/chin up, and military press. I don’t want to kill anyone by recommending overload sets for squats. That could be dangerous if not done correctly. For deadlifts I would recommend rack pulls rather than an overload. Rack pulls are when you pull the weight off power rack pins or off boxes, which allows you to use more weight than if you had to pull from the floor. For military presses I would recommend the push press, which allows you to use your whole body to press the weight, rather than just your shoulders, which of course allows you to use more weight.

    I have actually thought about making a couple changes to this program so far, including integrating rack pulls and push press. Werewolf Training might be getting a small overhaul and possibly an expansion pretty soon.

  41. 52 mos, 3 wks ago

    Elliot: You should only use as much rest as you need between sets. I recommend 60-90 seconds.

    Some people have stated that the workouts seem a little short or perhaps under-taxing. You don’t have to be exhausted at the end of the workout in order to get a good workout. Stick to the plan for now and if you absolutely need to add an extra exercise, do so at your own risk.

    And finally, I dislike creatine for myself, but I do recommend it to people for whom it does not make sick. When I use creatine I get really annoying cramps in my legs no matter how much water I drink.

  42. 52 mos, 3 wks ago

    I’ve skipped over this article a number of times because I thought that it might be a cheesy Twilight post. I’m glad that I stopped to read it this time.

    Aside from the whole werewolf thing, this workout looks very interesting. I’ll give it a go, and post updates on my blog.

  43. Mikeal W
    52 mos, 3 wks ago

    I’m a seventeen year old male about 5’7” weighing in at a puny 143 and am hoping this will help me add on the pounds. I will post my truimph (got to start out positive!) in a few weeks. To those thinking about doing this or those who have started please email me with advice or if you would like someone to help motivate you!!!

    (Note from admin: Mikeal, I had to remove your e-mail address from the comment because I didn’t want you to end up on e-mail spammer lists.)

  44. Omar
    52 mos, 3 wks ago

    hey thanks man, my bench has gone up 5 pounds in one week and my squat 10. this is amazing thanks for this program

  45. Juan Escobar
    52 mos, 3 wks ago

    hey man, i am 140lbs, hard to gain muscle , i am very lean but i am very athletic. i play soccer and swim, that explains why i am so lean, i need to try and be at around 165-170. thats my goal.

    would this routine do it?

  46. Andrew
    52 mos, 3 wks ago

    Hey steve, awesome routine by the way, I just had a question about the sets you put, and I did read your reply about not having to be exhausted after a workout but im guessing the sets can be played around to fit your own personal perference correct? Because it was stated that Taylor launter varied his sets from time to time, and it brings me to my other question, How many times did he vary his sets and reps, or does it depend on the person for him to decrease and increase the weight he is lifting and also how many reps he does with each?

  47. Brian
    52 mos, 3 wks ago

    I’ve been consistently lifting for just over 3 years now, and gone through a few different styles of routine, but only on day #5 of this plan I can tell that my body is being worked in a totally new way. Can’t wait to see the results after a full cycle.

    My biggest piece of advice is to drink plenty of water, b/c I’ve been fighting soreness that never gave me trouble before.

  48. 52 mos, 3 wks ago

    Juan: Werewolf Training and lots of food will do it!

  49. 52 mos, 3 wks ago

    PhitZone: Glad you could stop by. I do write occasional fluff, but I think Werewolf Training is a legit training article, and it will be even better once we keep improving it. I’m almost ready to expand it to a 4 week program with the notes I’ve made and the comments I’ve received. Thanks for writing, and let me know your feedback.

  50. magbabakal
    52 mos, 2 wks ago

    steve can i ask if this program alone can help me loose my big belly? or can u give me an advice how can i loose this big belly of mine and get an abs, cause i dont know if i really need to do some cardio or jog every week. thanks man. i hope u’ll answer my question.

  51. 52 mos, 2 wks ago

    magbabkal: This isn’t the best program for you to lose fat. I would prefer to see some heavy strength training in conjunction with HIIT and HIRT workouts, if you want to lose fat.

  52. 52 mos, 2 wks ago

    Andrew: I varied the exercises, sets, and reps according to how I would organize them in a workout designed to gain muscle. You can change the program around if you think you have a better idea of how to design it. Modifying any workout for your personal preferences is something that all experienced athletes should be able to.

  53. magbabakal
    52 mos, 2 wks ago

    well the only fat that i want to lose is my beer belly. is it possible for me to have a flat belly with this program steve?

  54. Brett G
    52 mos, 2 wks ago

    I posted my enthusiasm after the first day in this workout.
    Updates? Just finished day 13. All of my lifting has gone up AT LEAST 10lbs per exercise. 20 unweighted pull ups no problem, up from 10. I am almost comfortable doing 3×5 bench press of 135lbs (up from 95 lbs).
    As for body weight, I have increased from 152-155 up to 162.
    As mentioned, diet is about 75%. I’m doing a 12″ double meat sub and two 1000 cal+72g protein shakes a day on top of my typical food schedule.
    Anyways as far as the workout schedule goes, I feel the deltoids are rather neglected. Every upper body day I feel I need do a couple sets of Arnolds’ and/or flyes. Of course, to meet any one individual’s needs you may need to add/subtract from this list.
    Thank again! will post additional updates as they come.

  55. Andrew
    52 mos, 2 wks ago

    Steve, I was wondering how i would go about changing up reps and such to keep my muscles “guessing” I am just wondering the time frame of changing things to keep this rountine fresh and not have muscles updapt to it, thats what I meant but my earlier post sorry if i wasn’t clear enough but if you can get back to me asap it would be much appreciated! Thanks!

  56. 52 mos, 2 wks ago

    magbabakal: You could end up with a flat belly from this program, but that’s not what it’s designed for. You should really read the HIIT and HIRT posts, then combine those routines with a full body workout and eat to lose fat. Werewolf Training is specifically for people who want to gain muscle.

  57. 52 mos, 2 wks ago

    Awesome feedback Brett G. I made a few updates today, although not much in the routine section. After some more feedback rolls in, I’ll be sure to update the whole routine. I’m starting to think of having a 5 day Werewolf Training routine the way it stands now, and a 4 day Werewolf Training routine for those who only want to train Mon/Tues/Thurs/Fri. Keep it coming guys!

  58. 52 mos, 2 wks ago

    Andrew: I have already included changing rep schemes in the routine. You don’t really have to worry about it. In future updates to this post, I will expand the routine even further to include even greater changes in set and rep goals. Stick with the current plan for now.

  59. magbabakal
    52 mos, 2 wks ago

    thanks for you answer steve. well i want to have muscles too but my first goal for now is to have a flat belly cause i have this big belly because of drinking beer too often.

    im just new in body building and im doing your werewolf training. me and my buddy are doing it, and i think your guide is great. we are currently on day 5 and we can do all your exercises but the only one that we cant do is the pull-ups and chin-ups. is there a sub or alternative for pull-ups or chin-ups so that we’ll be doing that alternative while we cant perform chin and pull-up.s

    thanks again steve.

  60. RJ
    52 mos, 2 wks ago

    great stuff as usual, Steve. I like how you have upper and lower body split up every other training day. that way it doesn’t matter what day you take off, as long as you don’t lift more than 2 days in a row. not all of us can do the M/T-Th/F split. I hope you keep that aspect in the routine if you decide to modify it.

    keep up the good work!

  61. magbabakal
    52 mos, 2 wks ago

    steve i would like to ask also for an alternative for wind shield wipers too…


  62. 52 mos, 2 wks ago

    magbabakal: an alternative to windshield wipers would be any sort of rotation. Russian twists are good. You could also lay on the floor with your feet pointing to the ceiling, holding a medicine ball between your feet or knees, and rotate your hips side-to-side. Not sure if that would do the trick or not but you can experiment.

  63. 52 mos, 2 wks ago

    RJ: I do enjoy the upper/lower body split for this routine. I won’t be sacrificing that aspect of the program, as it helps to increase training frequency by not limiting your training to full body workouts on m/w/f.

  64. 52 mos, 2 wks ago

    magbabakal: You should find a way to do pull ups or chin ups, even if it’s on an assisted machine. If you absolutely must, you can swap pull ups and chin ups for lat pulldowns, but I won’t like it one bit.

  65. magbabakal
    52 mos, 2 wks ago

    ok so we’ll be substituting windshield wipers with russian twist while we cant do pull and chin-ups. but does russian twist have the same effect of doing windshield wipers?

    and for the pull ups, we dont have a machine that can assist us doing it,so i guess we’ll be doing lat pulldowns while we can do pull ups. um can you give us the reps and set for doing those alternatives? thanks steve. sorry im just a noob im body building.

  66. Joe
    52 mos, 2 wks ago

    On day 18 which is a rest day, so have just finished one full cycle and am planing on doing a few more.

  67. timmy
    52 mos, 2 wks ago

    i was wondering is it okey to finish the workout under 30 min.?? because i finish the workout under 30 min every time i hit the gym..and if its not okey what should i do??

  68. Joe
    52 mos, 2 wks ago

    Day 1 of cycle two. I have gained ten pounds, so turns out a gain weight quite easily lol ill keep you posted.

  69. 52 mos, 2 wks ago

    That’s great news Joe, keep us informed!

  70. Joe
    52 mos, 2 wks ago

    Will do deadlift i have increased by 65 pounds same with squat and bench has gone up by 40 pounds. And i now eat like a mad man im hungry all the time.

  71. craig
    52 mos, 1 wk ago

    hi i was wondering if you have a replacement for the AB WHEEL?? also what is “Toe push on sled”? thanks

  72. Tyler
    52 mos, 1 wk ago

    Just finished cycle one, I plan on doing atleast 2 more. My power has increased quite a bit, I’m lifting heavier weights in every category and I’ve gained 6 lbs. My core took a beating the first week but is noticeably stronger now.

    A few notes, I’m going to stick with the routine as written but it feels to heavily weighted on legs to me. Also I wouldn’t mind additional deltoid exercises. If you change the routine please note in the comments so I can re-print etc.

    I’m following the diet recommendation pretty well, up to 180g of protein a day etc. Having the Livestrong MyPlate application on my iPhone to keep track of diet has been invaluable.

    Thanks again Steve!

  73. The Doc
    52 mos, 1 wk ago

    It seems to me that the supplement list for this program is LACKING!
    How do you expect to GAIN any weight taking a whey isolate protein? Whey is low in calories and is in and out of the body in about 45 minutes, resulting in a need for 6 to 8 shakes a day.

    You should re-do the list:
    Weight Gainer Protein (Higher calories)
    Glutamine (or stick with Xtend)
    CREATINE!!!! (either a blend or monohydrate then move to an ethyl ester or kre-alkyln)

    And the workout routine seems a little extensive. “Bulking lifts” should be emphasized: Deadlift, Bench, Squat
    There seems to be too much going on in each daily routine. After 45 minutes to 60 minutes of hard work, the human body has no choice but to move into an aerobic state, potentially allowing the body to enter a catabolic state.

  74. Steve
    52 mos, 1 wk ago

    Thanks for your feedback, Doc!

    Firstly, I would never recommend a Weight Gainer supplement as you say, because they are usually full of sugars and most athletes would do better by mixing plain protein powder with milk, juice, or some other higher calorie mixer. I also advocate blending up smoothies and shakes with added fruit and flax oil. Weight Gainer shakes are garbage, although some meal replacement powders such as Met-Rx are OK as long as they are low in sugar.

    Secondly, I don’t usually recommend creatine. For those who can tolerate it, I recommend using a micronized creatine or Creatine Kre-Alkalyn. I personally don’t like they way creatine makes me feel, so I usually don’t use it or recommend it. You are right though, some people enjoy it and it could make a useful addition to the Werewolf Training supplement list. I will add it.

    Thirdly, the workout routine is not excessive. As you can see, compound exercises are typically prioritized within the first 4 exercises of each workout. I prefer my clients to focus on bench, squat, deadlift, military press, and pull ups. For the smaller exercises I advocate limiting the number of sets to 2, which helps us to increase frequency as we are not trashing smaller muscle groups with 3-4 sets on a daily basis. This is a mass gaining routine after all, and I think I have provided a routine that will work for 95% of athletes who just want to bulk up.

    Every workout can be completed within 45 minutes. In fact, I would prefer my clients to quit at the 45 minute point and move directly into cooling down and stretching if they don’t finish the workout, which is why nearly every workout ends with a 2-set super-set of smaller exercises, which can be dumped if necessary.

    Of course, I encourage the 60 minute workout limitation not because the body will enter an ‘aerobic state’ as you say, but for other reasons such as neurological over-stimulation, scientifically proven decreased returns on time-investment after the 45 minute period, boredom, fatigue, and other similar reasons. In fact, by sipping a drink with carbohydrates during the workout, an athlete will not enter this so-called aerobic energy state because insulin blocks lypolysis.

    Please note that I did make changes today to days 9 and 16 to move away from isolation exercises like dumbbell flyes in favor of more effective exercises like standing military press, and I will add creatine to the recommended supplements.

  75. magbabakal
    52 mos, 1 wk ago

    steve about the cable row, should we do it standing or seated? thanks

  76. 52 mos, 1 wk ago

    magbabakal: Seated cable rows are the standard, but if you can find a more effective way to do them standing, by all means give it a shot.

  77. 52 mos, 1 wk ago

    Craig: There are machines and other devices that can sort of replace the ab wheel. Why can’t you use an ab wheel?

    Toe push on sled: sit in a leg press machine (sled). Put your toes on the platform rather than your entire foot. Now just do use the same movement you would use for calf raises by pushing with your toes. Point your toes more toward you to stretch the calf and push the toes away from you to flex the calf.

  78. 52 mos, 1 wk ago

    You go Joe, 65 pounds is great progress!

  79. almien
    52 mos, 1 wk ago

    i am a Ectomorphic Body Type, and i would like to ask how many days a week should i work out the best
    i have heared that the best is working out 3 days a week and just running 2 days a week, so the total is 5 days a week and keep eating a lot
    is that true? is that what did Taylor lautner did ?
    is the recommended 18 day routine the best ob the best way to gain muscles and mass in a short period of time?
    i am french and i dont understand the word “reps”, does it mean repetition?
    i thank you for all these informations!

  80. Jerk
    52 mos, 1 wk ago

    Can you clarify the weight per set for me please? Do you mean that I use the same weight for all 4 sets, like say I would bench 200lbs for 4 sets of 5?

    Thanks. Great article by the way, I have been trying to find something like this for about a month.

  81. 52 mos, 1 wk ago

    Jerk: you are right, 200 lbs for 4 sets of 5.

  82. timmy
    52 mos, 1 wk ago

    my update.. day one im 5’11 & 178lbs.(around day 6 i got sick and went dwn to 175lbs) any ways, im on day 14 and im 182lbs.
    even though it was not a big gain, i improved my strength also i have more shape in my body.

    my squat was 225lbs, day 14 i put 275lbs
    my bench was 205lbs, day 13 225lbs( negative reps though)
    dead lift was 225, day 14 315lbs( but on the last set i kind of lost my balance)

    thanks again for the article.ill keep updating my status.

    p.s.supplement wise, i only use gold standard whey. ( i used use pro complex, but i switched)i take OPTI-MEN (by ON) as the vitamin. i would like to hear you opinion about my “stack”. thanks

  83. Jerk
    52 mos, 1 wk ago

    Thanks Steve!

    It would be awesome if there was a diagram of all of these exercises somewhere, I cannot seem to find how to do a Fold-Up or a Windshield Wiper… sorry I’m kinda new to this!

  84. 52 mos, 1 wk ago

    Timmy: Good you have your feedback. It sounds like you made some gains in the last two weeks. Do you have any suggestions for improving the workout routine? Let us know!

  85. 52 mos, 1 wk ago

    almien: reps does mean repetitions. 3 resistance training workouts plus 2 high intensity cardio sessions will make for a great routine. Taylor Lautner did not run like you are thinking. He backed off on cardiovascular exercise in order to maximize muscle gains. The 18 day Werewolf Training routine does appear to be effective at gaining muscles in a short period of time.

  86. Sean
    52 mos, 1 wk ago

    Dumbbell standing alternating shoulder press – 2 sets x 20 reps

    does that mean 10 each arm or 20 each arm?

  87. 52 mos, 1 wk ago

    Sean: 20 each arm!

  88. Andrew
    52 mos, 1 wk ago

    Hey steve, i just recently started to take whey protien and i had a question about how i should take it, i am currently taking it once i wake up and again after i work out, or should i take it 1 hour before i workout then once again after i workout? what do you recommend? And i know you said to cut down on cardio but i combinded this with HIIT which i do twice a week and it has been working well. And im on my second cycle on this routine and im really seeing improvements on everything!

  89. J
    52 mos, 1 wk ago

    I really like the fact that this routine is written with a lot of detail and not just the typical 8-10 reps stuff written on most routines. For the last 2 months I’ve been doing the 5 day (chest,back,shoulders,legs,arms) routine and am looking for something different. My only concern is that there are no forearm specific excercises, and little arm and trap exercises. I know that arms don’t need much and is quite easy to overtrain them but I’m wondering if any forearm excercises can be added as well as perhaps barbell shrugs along with the dumbbell shrugs for the traps. Thanks

  90. Sean
    52 mos, 1 wk ago

    pull ups are overhand grip and chin ups are underhand grip correct?

  91. Andrew
    52 mos ago

    I Also forgot to add, should I also take the protien even on days im not working out? and if so how many times a day?

  92. almien
    52 mos ago

    Hi Steve
    can youplease look to this site, here is a report from Taylor Lautner’s personal trainer
    can you read this report and maybe update the workout routine according to this,
    because i think in this report, Taylor hat done only 5 repetitions with 40 percent higher weight
    and thanx a lot

  93. 52 mos ago

    almien: I approved your comment but you are wrong in your recommended routine changes. In fact Taylor did a number of higher rep sets to induce hypertrophy. Sets of 5 reps were used with the compounds movements, but he also varied his reps from set to set and workout to workout.

  94. 52 mos ago

    Andrew: That’s great man! I’m glad you are seeing progress. You should take your protein shake like an hour before your workout, with carbs. You should be using something like Biotest Surge for your post-workout nutrition. Protein shakes in the morning are great too.

  95. 52 mos ago

    J: You can alter this routine however you want, but I can’t guarantee the same results. There is plenty of forearm training in this workout, as you will constantly be doing deadlifts, rows, pull ups, hammer curls and other exercises that will hit your forearms hard. I never did any direct forearm training, but my forearms were pretty big at one point, due mostly to all the free weight compound exercises I was doing.

  96. 52 mos ago

    Sean: Correct.

  97. 52 mos ago

    Andrew: Protein can be used on off days too. I would limit it to 1 or 2 shakes a day. You should get the majority of your protein from whole foods when possible.

  98. J
    52 mos ago

    Alright thanks Steve, I’m going to follow this routine exactly as its posted. Hopefully my cold goes away by tomorrow so I can start. Thanks for the info.

  99. 52 mos ago

    Today I updated the recovery section by adding some flexibility training requirements.

  100. J
    52 mos ago

    Hey steve,
    I’m on day 2 and just wondering what another name for the “fold up” exercise is, cause I’m not sure what to do for that one.

  101. Daniel
    52 mos ago

    I got a question I been working out for like a year am 20 for the first 5 moths I saw a great change in my body but now I stop seeing that change am stuck I think my problem is overwork my body my routing is base on 5 days per week mondays I do bicep and back tuesdays tricep and chest wednesday shoulders and legs thursdays bicep and back again friday tricep and chest I think I need to rest in between days I can’t traing on sunday cos I play football (soccer) so what would be the best thing to do ohh almost forgot I work my core 2 a week normally Mondays and thusrdays thnxz alot
    I promese I will be doing your workout routing soon and I will keep you info

  102. 52 mos ago

    J: Try the V Sit Up or the Clothspin. Both mean similar things. Basically you want to be touching your toes with your feet and head in the air, and butt on the floor.

  103. 52 mos ago

    Daniel: sounds like you are overtraining man. Try cutting it back to 3 full body workouts a week plus soccer on Sunday, perhaps training your abs on Tuesday and Thursday, but not much else. Do that for a couple months and see what happens. If you want to try Werewolf Training, you should definitely opt for this split: 2 on, 1 off, 2 on, 2 off, repeat.

  104. Alex
    52 mos ago

    Hey Steve, programme looks awesome, thanks a load for creating it and cannot wait to get started!

    Sent you an email with some comments/questions, hope you get time to read it.

    Thanks again!

  105. 52 mos ago

    At first I laughed a bit at the title of the article and everything but man did you put a lot of work into it and man am I ever glad!

    I’ve also tried Xtend before and I can vouch for how good it is. It WILL make a big difference in your routine.

    I’m going to give this a try in the new year, which is just in a few hours, and will update here in a few weeks if you don’t mind. :-)

    Keep up the great work, man.

  106. 52 mos ago

    By the way, how many rest days per week should a relative beginner do?

    Once or twice a week?


  107. 52 mos ago

    Charlie: If possible I recommend just taking one rest day every third day like the original routine prescribed. If that doesn’t work for your schedule OR you feel like you might be overtraining, go ahead and add the extra rest day every 7th day. Can’t wait to hear your experience with Werewolf Training for Muscle Gains.

  108. Tom
    52 mos ago

    Hey Steve;
    This is going to be a great routine! After three cycles and a rest week, what is next?
    Do I hear advanced Werewolf Training? I’d like to work up this program myself and let you know what I’ve developed. I’ve been pumpin’ iron for a long time and this seems to be a great routine for seniors, men and women. It takes into consideration all body parts. I am taking the two days rest on the weekends. This routine allows me to go heavier than I usually do and recovery is faster too. Best of both worlds here. I do cardio in the afternoons/evenings. Keep up the great work!!! Tom

  109. Shah
    52 mos ago

    Hey Steve,

    Im a very slim ectomorph, 5 9″ dont go to the gym at all. how could I adjust the workout for the home?

    I’ve got this long chicken neck and wide shoulders..don’t wanna look even weirder once they start filling out
    any thoughts?

  110. Sean
    52 mos ago

    just wanted to say thanks for creating this and answering my questions. the routine has everything i was lookin for, varied volume, constantly changing workout so never gets stale, and the use of negative reps i love it. just got another quick question. i know it isn’t ideal but would this work with a monday wednesday friday schedule? i work tuesdays and thursdays and weekends so thats the only schedule i fit into.

  111. Vince
    52 mos ago

    I’m trying this kind of routine and diet as I’m not going back to school till august.

    For my 2 shakes a day I’m using muscle juice something.. anyway, for those 2 I have 1250 calories, 180 g of carbs and 55 g of proteins. I take 1 after my workout but for the other one can I use it as a meal or keep this as a supplements with my meals?

  112. almien
    52 mos ago

    thanx so much for your routine, i have a small question: in the routine there are some muscle groups which are trained in consecutive days, for example the arms are trained in the first and second day of the routine.. is it not good for the recovery? because i heard that one muscle groups should only trained again after 72 hours or something
    thank you for help
    by the way, if someone could put some pictures or videos which help knowing the right moves of each exercises would be great, thank you very much

  113. Alex
    51 mos, 4 wks ago

    Can’t do seated calf raises, what should I just do?

  114. PJONG
    51 mos, 4 wks ago


    If working on a limited hardware (i.e. freeweights and machines) can I substitute Barbells with Dumbbells?

  115. Brian
    51 mos, 4 wks ago

    I was doing your full body routine with a blend of my own experiance but I rotated to this routine. I’ve already seen some rediculous gains. I’m not a very big guy and started this at about 160 lbs. I’ve been sticking to a pretty regimented eating, protein and creatine diet for a few weeks and I’ve already hit 168 lbs. when I weighed in today. This routine can probably take alot of the credit for that considering I’ve also gone up almost 15 lbs. in bench and another 10 lbs. in squating since I started. This shits intense and its definately the best workout routine I’ve had when approached with tons of intensity. I cannot wait to see where I’m at when I’m done.

  116. Adonis
    51 mos, 4 wks ago

    Steve, you’ve mentioned in your article that by following your routine, one can pack up to 10 lbs within 6 months.
    However, from what I know, Taylor Lautner gained 30 lbs in 9 months.
    What makes this difference? And what should i do to gain as much as him in the same amount of time?

  117. Adonis
    51 mos, 4 wks ago

    Also, Taylor says that he works out 2 hours everyday. Which is best? Does working out longer mean better results? I have followed your routine for two weeks now, and i’ve realized that for each day, i only work out either my upper body, or lower body (which will take an hour each); but never for each day, both (which will take 2 hours).

    does this mean that taylor works out both his upper body and lower body on the same day? it feels kinda impossible to do this 5 days a week, as he said, because time is needed for recovery as well.

    i am very determined to have a body like him, but i’m confused as of what exactly i should do to achieve that. can you help me?

  118. 51 mos, 4 wks ago

    Shah: You need to do shoulder shrugs. If you can build up your traps tall and thick, it will fill in the gap between your shoulders and head. Unfortunately, in order to get your traps to really grow you will need to do HEAVY shrugs, like with a 400 lb barbell or 100+ lb dumbbells.

  119. 51 mos, 4 wks ago

    Alex: Isn’t there some way you can rest weight on your thighs and do seated calf raises?

  120. 51 mos, 4 wks ago

    Almien: The arms are not trained directly on the second day. For the most part this is an upper/lower body split. If the same muscles are used on consecutive days, it will not be direct stimulation and will actually be better for recovery than no stimulation at all.

  121. 51 mos, 4 wks ago

    Vince: If you are skinny and trying to gain muscle at any cost, add the shake to a meal. If you are looking to minimize fat gain because you gain and retain fat easily, use the protein shake as its own meal.

  122. 51 mos, 4 wks ago

    Sean: If you have to turn this workout into a M/W/F routine, just ignore the schedule set out in the article and do one of the 4 workouts each day. You will end up doing something like: M-Upper, W-Lower, F-Upper, M-Lower, W-Upper, F-Lower, repeat. The routine will take you a month rather than 3 weeks and you probably won’t see quite as significant gains as you would if you trained 4 times a week.

  123. 51 mos, 4 wks ago

    PJONG: You should be able to do that. You’ll have to make modifications to the program and will have trouble doing exercises like Squats and Good Mornings, but it’s doable.

  124. 51 mos, 4 wks ago

    Adonis: Taylor doesn’t workout 2 hours a day anymore. He was overtraining when he was doing that. There’s a chance he puts in some extra exercise on-set to stay pumped up when he’s on camera, but he doesn’t lift heavy for 2 straight hours. Working out longer does not mean better results. Taylor said that when he was working out too much, he started losing weight and strength. Growth happens during recovery, not during exercise.

    To have a body like him, you need to stick to a program like this for a solid year, while also eating properly and following a healthy lifestyle that focuses on recovery. Remember, all he does all day is workout, eat, sleep, and act. Taylor did gain nearly 30 pounds in about 9 months or so, but he had the benefit of advanced neurological and muscle maturity from all his martial arts training, so his body was ready for that muscle gain.

    Someone like you or I could feasibly gain 30 pounds of muscle in one year if we did exactly what Taylor did: devote 99% of his life for 365 days straight to gaining as much muscle as possible. Did I mention that he also has a personal trainer around 24×7 to keep him on track? Oh yeah he does.

  125. 51 mos, 4 wks ago

    Tom: Thanks for the feedback. As you may well know, the follow up to Werewolf Training for Muscle Gains is Werewolf Training for Strength Gains. Eventually there will be a Werewolf Training for Fat Loss, and who knows where we will go from there. The options are limitless.

  126. PJONG
    51 mos, 3 wks ago

    Thanks for the feedback Steve. Mainly my concern is that will the results be the same or will the growth be slow by using the dumbells?

    Second question, I’ve been doing this for 2 days now and I dont feel any soreness. I also feel that after the sesssion my workout is not adequate. Am I doing anything wrong? Lacking intensity, perhaps?!

  127. Emir
    51 mos, 3 wks ago

    I’ve got to say this is a pretty sick routine. I finished day two today I’m I love it. My only concern is that I don’t walk out of the gym 100% percent exhausted. Now I know you might say that I’m not lifting heavy enough, I think I am. I struggle with the last rep or so every time. One more question, can the pull-ups and chin-ups be replaced with cables?
    Thanks much man, this is a great routine.

  128. timmy
    51 mos, 3 wks ago

    to be honest, i haven’t done anything outside the workout to gain strength. but i kept adding pounds every time.( i think its all in the mind. if you think you can do it, you can do it)

  129. 51 mos, 3 wks ago

    if you think you can do it, you can do it

    Word, son.

  130. 51 mos, 3 wks ago

    Emir: Firstly, I would say you need to train with more intensity. Less rest between sets, heavier weights, push each set to failure where appropriate. That being said, you don’t need to be exhausted when you leave the gym. All you have to do is stimulate the muscle tissue to grow. In fact, if you are exhausted at the end of each workout, you may find yourself overtraining before too long.

  131. 51 mos, 3 wks ago

    PJONG: You get out of a workout what you put into it. Using dumbbells instead of barbells will slow your growth because it will limit the quality of exercise you can use. No barbell back squats. No deadlifts. No standing military press. No bent over barbell rows. Sure, you can use dumbbells to sort of mimic some of those exercises, but you won’t get the same workout. Furthermore, you don’t NEED to be sore to make progress, you just need to stimulate growth. That being said, I think you need to train with more intensity. Less rest, heavier weight, pushing your sets to failure.

  132. Chris
    51 mos, 3 wks ago

    I have a weak lower back due to some torn disks, so barbell squats are hard for me, What is the best option besides that, I have been using a standing machine that had a back pad to support it better or should I do some leg presses or dumbbell squats?

    Also, will it hurt anything if I jump in the hot tub for 15 min or so after I lift and drink my shake?


  133. JACK
    51 mos, 3 wks ago

    I wanted to know the The Werewolf Training Workout Routine for Muscle Gains, its numbered 1-18, are those each day excercises

  134. 51 mos, 3 wks ago

    Yes Jack. It is an 18 or 21 day routine.

  135. Camaron
    51 mos, 3 wks ago

    Steve, was just wondering, on day 13, you say to use 20%, or something like that, more on bench and chins. I saw the negative rep comment below and was wondering if I should do those exercises with negatives or were you just making a side note in case someone wanted to?

  136. Chad
    51 mos, 3 wks ago

    Steve, your the man.

  137. 51 mos, 3 wks ago

    Jack: They sure are the days. It would be 1-21 if you include the extra rest day each week.

  138. 51 mos, 3 wks ago

    Camaron: Those sets should be overloaded negative reps as per the routine specs.

  139. 51 mos, 3 wks ago

    Chris: This is tough for me to answer. I should really direct you to consult your doctor. Of primary importance, is letting your back heal. It will take at least 2 months for that torn disc to heal enough for you to consider exercising, in my opinion. And even then you should avoid twisting and bending.

    Eventually you will need to strengthen that back. You can use Supermans to help with that, in addition to some other PT exercises, but NOT hyper-extensions… for crying out loud please don’t do those.

    For squatting, you should stick with hack squats and other machines so long as your back feels unstable. If I were you, when you are really ready, I would start by squatting with dumbbells, then the bar with no added weight for high reps, and slowly build up to light weighted squats. Once you feel like you have some stability, I recommend trying deadlifts with very light weight. Eventually you will be stable enough to try good mornings with a short range of motion and light weight. There’s no reason you can’t rehab your back to the point that you can squat decent weights, but please be careful. Don’t push it too hard or you will pay for it for the rest of your life!!

  140. Joe
    51 mos, 3 wks ago

    I recently had a minor shoulder injury and want to stay on track with my cycles, is there any variation to this workout that I can conduct?

  141. Ericrr
    51 mos, 3 wks ago

    just wondering if creatine supplements such as size on, and NO supplements such as NO xplode and superpump are worth getting for this program

  142. 51 mos, 3 wks ago

    Ericrr: If you read the supplements section, you will see that I advocate using 4 products: an NO product, protein powder, creatine, and Xtend. I would also add Biotest Surge to that list.

  143. PJONG
    51 mos, 3 wks ago

    Gotcha! I found better equipements for this regiment. And I stand corrected, I felt the soreness in my legs and some body parts 2 days after the 2nd session. I have an additional question about this workout, correct me if im wrong, the whole objective of the workout is to increase muscle growth and not to look ripped (shredded) at the end of the, letsay, 3 or 6 months??? Taylor L. looked ripped and massive in the movies and I know genetics play a big part on how your body will look like but I dont see myself gainining that way. Rather, I see myself gaining weight but not looking ripped. True or False???

  144. person
    51 mos, 3 wks ago

    I feel like this may be a dumb question but… should the muscles I worked be sore the next day? If they aren’t sore or tight, am I not working them hard enough? Or does sore mean overtraining?

    Thanks Steve!

  145. 51 mos, 3 wks ago

    person: You don’t have to be sore to make progress. In fact, some coaches believe that if you are sore, you’ve worked too hard, caused too much trauma to the muscle tissue, and that it will negatively impact recovery. I really believe that if you are a little sore it’s OK, but you shouldn’t feel like you HAVE to be in excruciating pain the next day. Sore doesn’t mean overtraining.

  146. Ericrr
    51 mos, 3 wks ago

    So you do the 18 days then you return to day 1 and you do this 3 cycles?

  147. melvin
    51 mos, 3 wks ago

    Hey this is the type of routine i have been looking for and i think it’s perfect. I will be giving it a shot next week, thank you for sharing it. But, before i begin can you please tell me where i can buy one of those resistance bands. I have searched online but all i find are the tube resistance bands with handles. If you can, please give me a website that actually sells giant rubber bands that i can attach to a bar, thank you.

  148. Andrew
    51 mos, 3 wks ago

    Hey steve quick question, When I’m ending my last set on any exercise should i be doing it till fail every time?

  149. flip21
    51 mos, 3 wks ago

    Hey i just like to say that this is they type of routine that i have been looking for. Hopefully i can start this routine next week Monday, and I will be happy to update you guys with results. I am currently working out at a community gym and they lack several equipment including the resistance bands. Since you recommended not to purchase those at Walmart and target i was wondering if you can point me towards a website that sells these types of resistance bands. Thank you.

  150. Tlash
    51 mos, 3 wks ago


    I have some questions and after reading these posts I think I’ve finally found a place I can ask some serious questions.

    First a little back round on me. Currently I weigh 215, about one and a half years ago I weighed over 325lbs. I’ve always focused on strength and conditioning my body to lose fat because lets face it, I had a crap ton.

    I still have some what of a gut, my waste is about 38 inches.

    1. I’d like to stay around 200lbs and be ripped, is that even possible at 6’3?

    2. I like to run, I limit it to about 3 days a week mixing it up with sprints, timed runs and distance running, Should I decrease the running?

    3. Eating, I’m really afraid to eat a lot of food, mainly because lets face it I’m addicted to it. So should I follow a meal plan such as what you recommended to gain muscle or stick to a low calorie intake?

    I know I’m asking some big questions and thanks in advance for any help.

  151. 51 mos, 3 wks ago

    Andrew: In my opinion, you should fail on the last rep of the last set you do for any exercise. It’s good to push yourself as hard as you can, but you don’t want to overdo it, and pushing it to failure on every set of every exercise is counter-productive.

  152. Andrew
    51 mos, 3 wks ago

    Ok, yea I meant to say on the last rep of the last set I worded it wrong, so it would be fine to just do that with every exercise? Or sometimes?

  153. Vitaly
    51 mos, 3 wks ago

    Hey steve, great article.
    Im really skinny, and when people tell me to just eat alot, i get weight in my stomach/abdominal area and it just makes me look like a have a beer belly. Im 5,7 and only weight 110 pounds… yes that skinny. Should i modify anything to help spead the weight gain to my arms and legs as compared to the main body? The reason i stay skinny is cuz i dont like it how the extra weight only goes to the stomach area. I would rather see my 6 pack, then fat. Currently i just started working out, but no definite plan. I just switch between legs and chest/arms on alternate days. Please advise.

  154. Martijn
    51 mos, 3 wks ago

    Hey Steve!
    I’m from Holland and after a bit of surfing I came to this site. It looks like a great program! I will start soon with this program and hoping to gaing some muscle. At sometimes it was hard for me to read, but with google and translating a lot a came a long way haha! It’s very detailed and I’m sure it will help a lot of people. Thank you for creating all this!

  155. Rosado
    51 mos, 3 wks ago

    Today on jan 11th i will begin this routine, im gonna take it with extra day so on jan 31th ill be finishing hopefully it works!!ive being training for 1 1/2 year and since 9 moths of training i have not adavaced anything i think! i use to be skinny not im not so skinny but i want to look better with clothes cuz people just can notice the gym in my when im without shirt! so lets do it i will be updating every 3 days :P

  156. 51 mos, 2 wks ago

    Andrew: In my opinion you can go to failure on the last rep of the last set of every exercise, for most workouts. Some exercises should not be taken to failure, such as the Olympic lifts. If you are in a recovery phase, you should not take any reps to failure.

    Some coaches say that it’s never good to take an exercise to failure, that you should always leave one rep in the bag. I think it’s good to push yourself. I don’t think you should actually FAIL on the sets that you take to failure. At the end of a set, if you know you will fail on the next rep, don’t do that rep. Actually failing on a rep is no good. So, take your last rep of your last set of every exercise to failure, meaning sometimes you will fail on the last rep, but ideally you will stop after completing the rep before you actually fail. Is that confusing?

  157. 51 mos, 2 wks ago

    Today I added two Excel spreadsheet workout logs that you can use to either print out the routine or keep track of it on your computer, or both. Click the links to download.

  158. almien
    51 mos, 2 wks ago

    can you please explain what does it mean: “NEGATIVE repetition” and why is it used for
    thank you so much for your great detailed article ! but i can not unfortunately understand everything =)

  159. almien
    51 mos, 2 wks ago

    sorry an other question: can we consider the first exercise (Barbell bench press – 4 sets x 5 reps) as a negative repetition because there are only 5 repetition?
    and how should i select the weight to do those 5 repetitions, should it be too heavy so i just can push the barbell only 5 times not more?
    thanx a lot

  160. almien
    51 mos, 2 wks ago

    thank you very much for the excel speadsheet workout, if it would be with some fotos to show how to do the moves would be FANTASTIC, can someone do that please and post it !
    merci beaucouuuup =)

  161. Tyler
    51 mos, 2 wks ago

    Hi Steve, I just finished Day 2 of the 3rd time around and I’m more motivated than ever. I’m strictly on the schedule and watching my diet (which is increasingly difficult).

    While I’ve gained ~10 lbs and my weights are higher than ever my BF % is to high and the 6 pack is barely showing, along with some love handles.

    I’m wondering if a cutting diet/routine is something you have in mind for your Werewolf Routine line. Specifically diet carb/protein/fat breakdown, how to retain muscle etc. Thanks for any steering in the right direction.

  162. Martijn
    51 mos, 2 wks ago

    If I’m not mistaking, that means that you have a partner to do the exercise with you. You slowly bring the barbell bar to your chest, and your partner lifts it up. And then again you slowly lower the bar to your chest, and your partner lifts it. So the only thing you actually do is lowering the bar, not pushing it back up. But you really need to lower it slowly, so you can feel it really good in your chest!

  163. Martijn
    51 mos, 2 wks ago

    Hey Steve,
    Do you maybe have another exercise for the Ab wheel roll outs? It seems that we don’t have them much in Holland. I can remember doing a exercise like that with a barbell and 2 light weights at the end. Does that have a smililar effect?

  164. Martijn
    51 mos, 2 wks ago

    It helped me alot by googling the exercise. I didn’t get all the exercises the first time, but if you use google you see a lot of photo’s and even movies on youtube etc. It helped me alot!

  165. 51 mos, 2 wks ago

    Tyler: Did the fat gain come on specifically as a result of decreased cardio and increased calorie consumption for Werewolf Training? I’m glad everything else feel good to you. And yes, future Werewolf Training articles will focus on 1) speed/power, and 2) fat loss. I just gotta find time to write them. =/

  166. 51 mos, 2 wks ago

    Martijn: You are correct about the negative reps. Ab wheel roll outs can be done with a barbell and plates. I know I need to attach videos of these exercises. I’m still trying to find a way to record my own vids.

  167. 51 mos, 2 wks ago

    almien: As you might have guessed, the negative reps are slowly lowered by you, but lifted quickly by your spotter. To select a weight for overloaded negatives, use 20% more than you would normally use for a 5 rep set.

  168. 51 mos, 2 wks ago

    Vitaly: Use the program on this page for 3 cycles and let me know how you feel.

  169. 51 mos, 2 wks ago

    1. It is possible to be 6’3, 200 lbs, and ripped.

    2. You should decrease the running only if you want to prioritize muscle gains at the exclusion of all else. I recommend at least keeping your high intensity running but maybe dropping the crappy endurance running.

    3. Even if you switch to a higher calorie diet, due to your propensity for weight gain you should always make sure to keep your diet as healthy as possible. High protein, complex carbs, healthy fats, low sugars, lots of water.

    Good luck.

  170. 51 mos, 2 wks ago

    I am starting to get backlogged on questions and comments. Have I missed any questions?

  171. Andrew
    51 mos, 2 wks ago

    hmm, I kinda get what your saying about doing the exercise to fail. Pretty much just leave one rep open before you fail. I was just making sure if it was ok to do with any exercise without over doing it.

  172. Emir
    51 mos, 2 wks ago

    I’m almost done with my first cycle of this routine (planning on doing 3), and I gotta say that I am noticing some great difference. My body is starting to get hard. My back is getting amazing and my legs never looked better. I’ve have a couple questions. Is it possible to plateau with this routine after many cycles? Will this give me more of a Taylor Lautner appearance or a Hugh Jackman:Woleverine type of deal, cause I am noticing my body going that way?

  173. Jeff
    51 mos, 2 wks ago

    (Feel free to correct me on this, Steve.)

    almien: With the 5 repetitions on an exercise, you should choose enough weight so that you can only lift it 5 times. 6 times at the maximum. It’s so your muscles really work to lift the weight, but don’t become injured when doing so. Also, you should only do negative reps (if you follow the routine religiously) when Steve specifically lists it. They [negative reps] are used to both test your limits and make your muscles dig deep to complete the lift(s). As Steve said, you should always use a spotter, so you don’t injure, or potentially kill, yourself.
    Hope that helps.

  174. Rosado
    51 mos, 2 wks ago

    hey man! thanks a lot for this routine!
    i already being with this one, today is my six day, im going to do it in 21 days, on january 31st ill be finishing, i have 150.4 pounds at this time.
    this is mi first week and i fell this routine would work but i use to do abs everyday, now i feel that im not working fine my abs, ive been eating alot and i feel that my stomatche is growing,is it normal?
    may i take some proteins? i have the six pack and i dont wanna lost it! but i want to gain muscle!help me steve!

  175. Marco
    51 mos, 2 wks ago

    hey steve this looks like a great routine!
    i come to really specific to achieving taylor lautners body so i start in february

    i already have the meal plan to achieve the calories, proteins etc.. and i got whey protein powder, i hope this routine helps me a lot and right now i weight just 142 pounds i hope i can achieve a lot =)

    thanks for the article

  176. Tyler
    51 mos, 2 wks ago

    Hi Steve, the workout hasn’t been the cause of any fat gain. My BF% I’d estimate has stayed the same, had a little side/stomach fat previous to starting. I may actually be dropping slightly as I can see more ab definition. Thanks again.

  177. Alex
    51 mos, 2 wks ago

    Hey Steve,

    I’ve got no spotter, should I just do the bench reps as normal? I think that I can do negative pullups but not Bench..

  178. magbabakal
    51 mos, 2 wks ago

    steve does barbell backsquat and front squat have the same effect? cause i find it hard to do front squat than back squat… were on our 2nd cycle already and i observed that my lower chest isn’t developed as my upper chest. am i doing the routine wrong? thank steve…

  179. batang_palaboy
    51 mos, 2 wks ago

    steve is it ok if were like overweight and doing this routine? but were not that fat it’s just like we have excess on our body but were not that obess. and if it’s ok could u attach some videos as an example on your 2nd WW training. thanks steve.

  180. smitty
    51 mos, 2 wks ago

    how has this worked for people?? all i see r questions and answers i would like to hear of someones gains. im returning from Iraq soon and want to start a cycle and this caught my eye.

  181. magbabakal
    51 mos, 2 wks ago

    one more thing steve, do you recommend using waist trimmer to lose those fats on the waist and belly?

  182. Marco
    51 mos, 1 wk ago

    also btw i have some questions:

    1. does it affect a lot drinking alcohol?

    2. if its not too bad, how often can you drink.?

    thank you (:

  183. 51 mos, 1 wk ago

    Marco: Drinking and weightlifting don’t have anything in common. If you want to maximize your progress, don’t drink. That being said, Arnold Schwarzenegger used to drink beer after every workout. Probably not when he was prepping for a contest though. For muscle gains, I don’t suppose it hurts THAT bad to have a couple brews after a hard workout, but honestly drinking has nothing to do with gaining muscle. Drink alcohol at your own risk.

  184. 51 mos, 1 wk ago

    magb: What is waist trimmer?

  185. magbabakal
    51 mos, 1 wk ago

    i copy/paste this from google “Waist Trimmer is designed to preserve body heat and promote water loss. The waist trimmer’s quality neoprene construction makes it comfortable, lightweight, durable and easy to care for. Its Velcro closure allows for an easy and adjustable fit, with one size fitting most.”

    so steve do u recommend using it?

    and about the barbell backsquat and front squat, does it have the same effect on our body?

    and another thing is i observed that my upper chest is more developed than my lower chest? am i seeing it wrong or im just noob in body building? btw im doing every exercise on this program.

    thanks steve.

  186. Alex
    51 mos, 1 wk ago

    Any comment for what I should do without a spotter for the negative bench steve?

  187. Johnny
    51 mos, 1 wk ago

    Hi Steve,

    im trying to loose weight in terms of fat and then put it on in muscle, then tone around my stomach and hopefully see abs, im dedicated and i will try this out if you can give me a basic idea of a routine i could follow, i don’t know what would be the best routine or what workout session would suit me. I used to play lot of rugby and i stopped because of injury but i want to get back up to fitness and get toned this time, i never did any serious workouts so i have no idea how to begin this.

    I’m 6ft 8, and 20 years old in July if that helps and 256 pounds, so pretty much werewolf size haha! I don’t drink or smoke either. Ive been doing 20-50 press ups every day for about 3 months now, i cycle a lot as-well so its just the stomach and chest i need to work on really hard, i have to lose some fat to show any muscle tone first though dont i?
    Also how do i boost my metabolism?

    If you can help me out in any way i would really appreciate it man.

    Many thanks Steve, Johnny

  188. Rett
    51 mos, 1 wk ago

    Hey Steve,

    I’m 6’1, 150 lbs, Ecto by nature, and I am currently at a mass and strength plateau after a 30 pound weight gain over the past 2 years. I have the time and the intensity for 5 hours or more a week, and have done so for several years now. I use a preworkout called m5, and have protein supplements whenever I am lucky enough to have the cash for it. So, all in all, my workout, diet, and weight seem very “maxed out” for my body type.

    I read the first 20 comments or so on here before scrolling through, and was wondering if you mapped out an updated program for the Werewolf Training yet (otherwise, I will simply begin on this routine posted here). I’ve been needing a new routine for months now so I can confuse my muscles a bit and keep things moving to break out of this plateau.

    I’m looking forward to something new, with a whole new intensity. This seems like it will deliver =)

  189. Adam
    51 mos, 1 wk ago


    Could you give some examples on how to use the resistance bands?

    Do you use them with free weights or instead of free weights? Searching resistance bands has only showed me band exercises without free weights, so I was slightly confused.

    Thanks for the great article!

  190. Chris
    51 mos, 1 wk ago

    I was wanting to throw in 1 or 2 HIIT like you had suggested to me about a month ago to minimize my fat gain, can you give me a few suggestions on some interval cardio als for cardio, never done before, Thanks!

  191. harry
    51 mos, 1 wk ago

    hey man was sup i got a question . Eating every 2 hours lean meats veggies and stuff i understand and stuff. The question is im gaing muscle and such and i see my abs coming in well the mid section and stuff so shud i keep eating every 2 hours and doiong my workout sections the training here and more of my abs well keep coming in? Or do i have to do cardio to get more of my abs to come in? My diet is pretty strict. And if i have to do HITT just how long? o im 5’7 i was 125 now 142 with alots of gains been doing this for good 4months maybe around and ya thanks for reading and the help

  192. person
    51 mos, 1 wk ago

    Could someone please br awesome an hook me up with an example of a full days meals that meet the nutrition requirement? I am on day 4, but am struggling to get 300 Carb grams in a day. I’m easily getting 100 fat and 200 protien, but am having trouble getting enough carbs.

    Also, should I be eating the carbs during the day only, not after the workout, or does that matter?

    Thanks so much!

  193. Michael H
    51 mos, 1 wk ago

    Thank you for the post! I love the way I feel right now (currently in the middle of workout-on break). I’m going to stick with this! What do you think about me fasting on the day I workout though? By the way, I love the diversity of the workout (high rep, low rep, 2 sets, 4 sets, ETC).
    I’ll keep in touch about how this works for me!

  194. Michael H
    51 mos, 1 wk ago

    Also, when you say 2×20 db alternating sh. press, do you mean 10ea arm or 20ea arm?

  195. Michael H
    51 mos, 1 wk ago

    When you say overhead tricep press is that also considered french press? I have always called it that.

  196. 51 mos, 1 wk ago

    Yes Michael H, it is also called a French press. Similarly, the skullcrusher or nosebreaker is a lying french press.

    For 2 x 20, it’s 20 reps per set, per arm, for a total of 80 reps.

    Fasting on a workout day is exactly the opposite of what you should do if you are trying to gain muscle. Even when dieting, it is smart to cycle your carbs and total calories higher on workout days.

  197. 51 mos, 1 wk ago

    Adam: You will find everything you need to know about resistance bands at the Elite Fitness Systems website. Here is their bands page: EFS Pro Bands. You can research and buy the right bands here. Find demo videos on the product pages. I need to take time to write a good article about bands but right now I don’t have the time.

  198. 51 mos, 1 wk ago

    Emir: Would there be a problem if you looked like Jackman or Lautner? I personally don’t have a problem either way. They were both jacked for their roles.

    Jeff: You are right in response to almien.

    Rosado: Sometimes you gotta gain a little fat if you wanna gain muscle. Either suck it up or add extra cardio and potentially sacrifice some muscle gains. Your choice.

    magbabakal: I do not recommend this silly waist trimmer device, and I have no idea about your chest, sorry. Usually the lower pec is bigger than the upper.

    alex: If you don’t have a spotter for the negative bench, you can set yourself up in such a way that you can lower the bar slowly and rest it on some bars or pins, like in a power rack. Otherwise, just go as heavy as you can safely. Isn’t there someone you can ask for a spot for a couple sets?

    Johnny: That is a loaded question. I suggest lots of HIIT and HIRT combined with a full body routine. I am just too busy right at the moment to go into it any further. You’ll have to do some research to find out more.

    Everyone else, I’ll try to get to your questions later.

  199. ed2500
    51 mos, 1 wk ago

    Hello Steve, I was wondering if you could possibly post a modified version of this using exercises using only dumbbells because at this moment that is what I am limited to.

    Thank you

  200. Josh
    51 mos, 1 wk ago

    It took Taylor about a year to gain 30 pounds of muscle. How long do you think it would be for a small 16 year old with no fat to gain that much?

  201. 51 mos, 1 wk ago

    Josh: For a ‘small’ 16 year old to gain 30 pounds of muscle would depend on about 20 different factors. However, I can say that if you do everything right including eating, training, eating, lifestyle, rest & recovery, and eating, then perhaps you too can gain 30 pounds of muscle in one year. Since you do not have the lifestyle of Mr. Lautner, I would say you are better off aiming for 18 months to gain 30 lbs of muscle, but you still need to do everything right.

  202. Martijn
    51 mos, 1 wk ago

    Hey Steve!

    I just got the 100% Whey Gold Standard. I was wondering what the best way is to use it? Take a shake when you wake up? Or before/after training? Or both?

  203. Rett
    51 mos ago

    Can this routine be shifted to a segmented muscle group workout and still be effective at making gains, as long as the basic principles remain?

    Ex. Chest day, Back day, legs day…

    Essentially, Splitting up day 1 into 2 days, and making this a 4 day (3 on, 1 rest) cycle. I generally do 3 on, 1 off without feeling like I am overtraining, which is why I ask.

    I actually split my days up even more (chest, back, legs, shoulders, arms, abs), but its becoming a bit cumbersome.

  204. Emir
    51 mos ago

    So what is the difference between the lifestyle of Taylor and me? I know he has money and the personal trainer, but what makes it so much easier? I know the big movie deal is huge factor.

  205. 51 mos ago

    Emir: The biggest difference is the personal trainer that follows him around all day long, cooks his food for him, tells him what and when to eat, tells him exactly how and when to train, and picks apart his lifestyle to maximize his progress. Taylor can also afford the best food and supplements. He doesn’t have anything to worry about except working out and studying his roles. You probably have to go to school, do homework, work, extracurricular activities, meal limitations, lifestyle constraints, etc…

  206. 51 mos ago

    Rett: I think that would work just fine. Give it a try.

  207. 51 mos ago

    Martijn: I like protein shakes in the morning, before a workout with carbs, and before bed. After training you should be using a high GI post-workout recovery formula like Biotest Surge.

  208. 51 mos ago

    Ed: I can try to get to your dumbbells-only routine, but I have many tasks ahead of it. Your best bet is to be creative and find suitable replacements for each barbell exercise, which can usually done by just mimicking the movement.

  209. melvin
    51 mos ago

    I was going to try the supplements you recommended and I was clicking on the link you posted for the Mega Force NO supplement but it is sending me to page about an Acai Berry supplement. I have been researching and trying to look for “Mega Force” and it keeps on giving me the same page. Can you please let me know where find this supplement, I’ve read you can only order this product online.

  210. AdamH
    51 mos ago

    I have done 1 cycle and haven’t gained much why is that?

  211. Slant Eyed Pete
    51 mos ago

    Should I eat most of my carbs before the workout? Does eating the carbs at dinner make me fat?

  212. Adam
    51 mos ago

    Hey Steve,
    I’m starting my second cycle and I don’t feel I’ve gained much. Why is that?

  213. magbabakal
    51 mos ago

    steve when will you make a program for cutting?

  214. 51 mos ago

    melvin: I have changed out the links and now you can get Xtreme NO by clicking on the links in this post, or click here. Sorry about the confusion.

  215. 51 mos ago

    Adam: My guess is that you aren’t training with enough intensity or you aren’t eating enough. There’s no way this program won’t work if you are pushing it on nearly every set, and if you are eating to grow. Make sure you have all your training, nutrition, and lifestyle elements dialed in.

  216. 51 mos ago

    Slant Eyed Pete: You should eat like 20-30 gram of carbs within an hour of your workout. Your post workout drink should have between 35-50 grams of carbs. The rest of the carbs should be scattered throughout the day. It is good to have some complex carbs with the meal following 1-2 hours after your post-workout drink. Try to avoid carbs right before bed.

  217. 51 mos ago

    magbabakal: I’m working on the cutting program buddy. My personal life is upside down right now thanks to criminal terrorism, but I’m trying my butt off to keep up with this site.

  218. David
    51 mos ago

    why are exercises labeled a and b at the end of each workout? does i simply choose which one i want to do?

  219. David
    51 mos ago

    also im new to squatting and im trying to perfect my form before i do any heavy weights, im 6’3 so my range is motion is long, any tips?

  220. melvin
    51 mos ago

    After one 18 day cycle, and following this routine straight down the line(besides the supplements)my bench has increased by about 25-30 pounds. I weighed at 156 before I started and now I weigh around 164-168. I have gotten a little wider and more toned. I can definitely feel and see the results, my only concern is that I actually have gained a little belly from eating so much. How can I possibly get rid of this belly?

  221. Adam
    51 mos ago

    Hey Steve,
    How many cycles should i do?

  222. magbabakal
    51 mos ago

    oh thanks steve,we’ll be waiting for that….

  223. KG
    51 mos ago

    Hey Steve, I’ve been using your ‘best of’ workouts to train particular muscle groups, but have recently been interested in starting a workout regime, and I’m hoping this one works. 6’4″ – 160 lbs., trying to gain 10-20 lbs before the end of the semester. Just wanted to say thanks for providing such a thorough schedule to follow.

  224. Shawn
    51 mos ago

    Hey, i was just wondering how much muscle you should be expecting to gain with this routine? im a wrestler planning to do this on the off season, and i would like to get bigger, but not too big because i want to wrestle the same weight class.

  225. Slant Eyed Pete
    51 mos ago

    On Day 14, the sets that are 5, 2, 1, 1, 1… am I supposed to use a weight that I can only get 1 rep with for those last three sets?

  226. 51 mos ago

    Slant Eye: You are correct. However, the goal is to test your 1 rep max such that you should always succeed with your first 1 rep set. Add 5-10 lbs. You should almost always succeed with your second 1 rep set. Add 2-5 lbs. You will hopefully succeed with your third 1 rep set. If that still feels really easy you can even go for a forth 1 rep attempt.

    The goal is never to fail. Eventually you will hit a weight that you can’t get for 1 rep, and you will fail to complete the lift, but this is not ideal. What IS ideal is that you continually increase your 1 rep max on each attempt, each week, but you never actually fail to complete your attempt. Failing at an attempt is not good for the psyche or for the CNS. It can sometimes put up a mental barrier at a certain weight when you just can’t seem to complete the rep, although it feels smooth and fluid at 5 lbs less. That might be confusing, but if you can understand the reasoning behind it you will be able to continually increase your 1 rm and avoid plateaus.

    Let me summarize:
    You should continually increase your 1 rep max attempts, although not so much that you consistently fail on the last rep. You always want to hit your 1 rep max attempts, but you also want to continue to increase the weight as often as possible, even at the risk of failing. We must prepare for failure but strive only for success.

  227. 51 mos ago

    David: Any exercise labeled with a, b, or c should be done as a super-set: consecutively without rest. As for squatting, definitely take it slow and easy. You want to keep the bar lower on your traps/rear delts to avoid bending forward. Keep your eyes, head, chin, and chest up at all times… constantly remind yourself ‘chin up’ ‘chest up and out’. It helps to stare at something on the wall or ceiling that is higher than your eyes. You should practice squatting to parallel or lower even from the start, do not sell yourself short by learning ‘proper form’ while only doing 3/4 squats, because that is not ‘proper form’.

  228. 51 mos ago

    Melvin: learn from this experiment and consider eating a bit less next time. In order to lose that belly fat you should try the Full Body Plus HIIT Routine for Men, for at least 4 weeks.

  229. 51 mos ago

    Adam: Stick with Werewolf Training for 3 cycles, but make sure you are pushing it like I said before. Don’t leave any reps in the tank. Go heavier and decrease rest if you are unhappy with the results. Add an exercise or two as a last resort. It is always better to adjust routines based on the way your body feels, as long as you have enough experience training and can really understand what your body is telling you.

  230. 51 mos ago

    magbabakal: Give the full body training plus HIIT routine a try. That should help you stay strong and lose some fat.

    KG: Good luck man. Go as heavy as possible to really make good muscle gains.

    Shawn: You can do this routine for a cycle or two, but I almost think Werewolf Training for strength gains would be a better choice for you since strength is more of what you are after. My Werewolf Training for Power will be right up your alley too, I just need to make time to write it up. Try doing Werewolf for Muscle for 1 cycle, then Werewolf for Strength for 2 cycles, then Werewolf for Power (not published yet) for 1 cycle, then it will be time for some cutting so you can try a full body routine plus HIIT for fat loss, or maybe integrate some additional HIRT training into the Werewolf for strength routine. You have many options, but training specifically for ‘muscle gains’ is not really one of them if you want to wrestle in a low weight class.

  231. Jordan
    51 mos ago


    I found this article a few weeks ago and have decided to give it a try. I start today (February 1, 2010) and had a few questions. 1) How do the supersets work with your workouts? Am I doing them in between each exercise or in between only the exercise that the superset list is under? Where am I plugging those in? 2) I am on a very low budget right now, so I belong to a very basic gym. It doesn’t have everything required to do this program, but I really want to do it anyway. It has most of this stuff, but say the gym doesn’t have barbells (only a Smith machine), how would I go about doing say something like Good Mornings? Any help you could provide me prior to getting in there would be greatly appreciated. I’m excited to get started!

  232. Shawn
    50 mos, 4 wks ago

    thanks for the tips, but when should i be looking out for the training for power?

  233. David
    50 mos, 4 wks ago

    i really like this routine but im looking for something a little more upper body oriented since thats where i am weakest. Im a basketball player and my legs are a lot stronger than my upper body which is what i want to focus on. Any recommendations/comments?
    Btw, loving the site ive been going on anabolicminds for quite some time and this is my new home =]

  234. John
    50 mos, 4 wks ago

    Steve: My wife and I started the Werewolf training as a follow up the the Generic Full Body and 3×5 training, both of which we had excellent results. One question about the Werewolf Training, will it hurt if we just do it three days a week? That’s about all the time we have to workout. We do Sun, Tues, Thurs. With the other days as rest days.

  235. 50 mos, 4 wks ago

    John: It won’t ‘hurt’ but you would probably see better progress training 4 days a week. Don’t make it a big deal though. Just train thrice a week and let us know how it goes.

  236. 50 mos, 4 wks ago

    David: Thanks for coming. None of my routines, unless specified, are really lower-body intensive. You would do well to choose a muscle group, whether back or chest, and prioritize it for a month or two. To do this, you can take a routine like Werewolf Training or a Full Body Workout, and substitute one additional exercise for the target muscle group each day. If you are squatting really well maybe you can take a month off from deadlifting to focus on your chest and shoulders. Similarly, if you are at least doing lunges and deadlifts, you could take a month off from squatting to focus on your priority. There are also muscle specialization programs out there… there are a couple on Project Swole if you can find them.

  237. 50 mos, 4 wks ago

    Shawn: I don’t know man. I have some thoughts down on paper now, but I need to finish my research and write the program. Considering how busy I am, it might take several weeks.

  238. 50 mos, 4 wks ago

    Jordan: A super-set should be consider a single entity. Execute a “b” exercise immediately after an “a” exercise, without any rest. Then take your 60-90 second rest after exercise “b” (or “c” or letter denotes the end of the super-set or giant-set) before starting over with exercise “a” again.

    As far as your sucky gym goes, I would try a different gym. But since you probably can’t, you can replace good mornings with stiff leg deadlifts holding dumbbells, or by anchoring a band to something and doing your good mornings with the band.

  239. SteveH
    50 mos, 4 wks ago

    I am now on my second rotation of this exercise. Let me start out by saying I am a big fan of this particular workout. If anyone thinks these days are easy (especially the leg/lower days) they are not pushing themselves. I have not gained nor lost any weight. I have gained strength. I was able to put up 225 once, deadlift 335 once and squat 295 once. Those may not seem like a lot to some of you, but they are to me. I am 29 years old. I worked out off and on in college but just recently got back in the groove. I could not bench 185 three times before I started this workout. I can now put up 205 three times. I would like to see more progress. I wish I could lose weight on this but I have not budged from 195. I have a protein bar in the morning, a bowl of oatmeal for a snack, shake before working out, then another protein bar after workout, usually yogurt or fruit snack in the afternoon and then a sensible dinner. I do not eat a lot of red meat or carbs. I try to limit all sugar. I do not drink pop or eat sweets. Any suggestions on diet would be helpful.

  240. SteveH
    50 mos, 4 wks ago

    I also wanted to comment that I am doing the 2 days 1 off routine.

  241. 50 mos, 4 wks ago

    SteveH: You are probably gaining muscle and losing fat, which is why the scale isn’t moving. If you want to focus on losing fat, your potential strength and size gains will be reduced, but I’m sure you will still be able to make some progress. If you are hell-bent on losing fat while Werewolf training, you can add a couple 20 minute HIIT or HIRT routines at the end of your workouts, or at the opposite end of the day (eg. AM – 20 mins of HIIT, PM – 45 minute Werewolf training). If that is not a good solution, simply decrease the number of carbs and calories in your daily diet.

  242. Joe
    50 mos, 4 wks ago

    Hey steve. Just printed out your workout. Im gunna start it next week straight without being lazy (hopefully). Just wanted to say that this regime looks very impressive considering your covering every major muscle which is very important. My goal is to gain 20-30 pounds of muscle by june of this summer. I know i can do it especially cycling though the 18 day workout. Im also going to be stacking some beef protein, creatine, and methyle 1-D with this workout. I hope with all of this i will reach my goal of gaining 20-30 pounds of muscle by june 1st, 2010 (: i will post up results and stats after each cycle. Thanks alot steve this is what ive been looking for.

  243. Joe
    50 mos, 3 wks ago

    Oh yeah i also wanted to add steve that it doesnt look like you have much tricep exercises. Maybe if you could tweek it a bit but its just a suggestion. Thanks man!

  244. 50 mos, 3 wks ago


    Id just like to thank you for putting this routine together. Since my GF of 2 years broke up with me on Jan 24th Ive been in really screwed up state of mind. Ive been hitting 24hr fitness, 2 hours a night with no real plan. I want my body to go from scrawny to ripped so that if we don’t end up together she’ll wish we were, and if we do (and I hope so) she’ll love my new physique.

    That said, I’m going to start your routine tomorrow.

    My biggest concern is that I would like to avoid supplements (mainly because of the costs). I know I’m not a very big eater, and gaining requires calories and nutrients.. Ill try and stick to your nutrition guidelines best I can.. Worst case, Ill have to supplement.

  245. LouieP
    50 mos, 3 wks ago

    In our local gym, we have very few equipments.
    The trainer told me to follow these workout,

    10 Mins – Cardio (Bike or Treadmill)
    Then 50 reps of four different stretches.

    3 x 12 of Machine Bench Press
    20 reps of Concentration Curls
    3 x 12 of Peck Deck Flys
    3 x 12 of A-t Pulley
    3 x 10 of Shoulder Press (machine)
    3 x 12 of Leg Extension
    3 x 12 of Leg Curl
    3 x 12 of Machine Crunch
    3 x 12 of Back Extension
    3 x 20 of Crunches
    3 x 20 of Overhead Crunches ( don’t know the name)

    Then 5 mins cardio cooldown

    I’m still 15, and I do the workout every weekdays. Can you please improve my workout for a werewolf training . Thanks.

  246. 50 mos, 3 wks ago

    Joe: 20 pounds by June is alot to ask, but you can probably do it. The M 1-D will probably help a lot, but make sure you know how to put together the right PCT for that. How much will you be using, and what will your cycle look like? Good luck man.

  247. 50 mos, 3 wks ago

    Joe: If you must, add some extra dips, skullcrushers, close grip bench, etc… in strategic places, like after a chest exercise or something.

  248. 50 mos, 3 wks ago

    Good luck Kevin. You don’t ‘need’ supplements for Werewolf Training, they will just help.

  249. Joe
    50 mos, 3 wks ago

    Yeah man its alot to ask for but i really think i can do it especially with some protein, creatine, and some methyle. But im ready for it and im gunna stick to this routine without stopping and taking “days off” thats my main problem. Ill get into a groove for a week then all the sudden i dont feel like going anymore and ill take like a week break then it goes back and forth. Hopefully with this routine, itl make me WANT to go considering its differnt exercises each day and not my boring routine. As for my supps and cycle, im gunna try and intake 1g of protein per pound along with creatine pills and after a week of that ill add in some methyle 1 d and use novadex for my pct. hopefully all of this will get me to my goal of 20 pounds of muscle by june. Ill be cycling through your 18 day program until my deadline. Thanks again steve

  250. 50 mos, 3 wks ago

    Joe: You should drink a gallon of water a day since you’re using creatine and methylated anabolics. I also suggest you pick up some Biotest Surge for post-workout nutrition, get some ZMA to help you sleep at night (and melatonin if you really have problems sleeping, which the methyl might cause). Consider using Xtend to get extra amino acids before and after the workout too. Are you also considering using an NO supplement? That might be overkill in this case and could very well make you feel nauseous at the end of the workout.

  251. Joe
    50 mos, 3 wks ago

    Thanks steve ill take those supps into consideration. Just gotta get some more money. But nahh im not gunna take any NO supps just stickin to beef protein, creatine and then the methyl later on. And maybe some multi vitamins

  252. James
    50 mos, 3 wks ago

    I have a question, but what happens when I finish the warewolf muscle gain, and strength gain, what kind of workout should i do to keep my muscle, and lose fat? will I have to change my workout every 2 months forever or is there a workout I could repeat for a very long time?

  253. 50 mos, 3 wks ago

    Joe: I definitely recommend the Biotest Surge, if nothing else. If you aren’t using a proper post-workout drink within 20 minutes of intense training, you are missing out on your #1 top window for stopping catabolism, starting protein synthesis, and recovering from your workout. I can’t think of a single person who started using Surge and didn’t come to me a couple weeks later ranting and raving about how much better they recover from training.

  254. 50 mos, 3 wks ago

    James: You should always be changing up your workout if you want to maximize progress. But it doesn’t have to be complicated. You can do 2 cycles of Werewolf for size, 2 cycles of Werewolf for strength, 2 months of Full Body Training plus HIIT for fat loss, then repeat the whole thing over again. Or you can choose entirely different programs and repeat them however you want. Ultimately though, you have to change your workouts or adaptations and progress will cease.

  255. Adam
    50 mos, 3 wks ago

    Hey Steve,

    two more question: Is it possible if i give it all I can, Do you think I can gain 20lbs by summer?

    And will muscle milk help?

  256. Redox
    50 mos, 3 wks ago

    The hardest part in gaining weight is the eating part. Just like Lautner, the hardest part of gaining muscles/weight is eating! It’s like every 2 hours I should be eating something. Anyways, it is a good workout plan, I’ll start that right away.

  257. 50 mos, 3 wks ago

    Adam: You can definitely gain 20 pounds by summer, but I can’t guarantee that it will be all muscle. In 4 months time you can probably gain 8-10 pounds of solid muscle if you hit it like crazy, eat right, sleep right, use supplements, etc… After that the gains will probably slow down and it will probably take you another 4 months just to gain another 4-5 pounds of muscle. Of course I have no idea how big you are now, or how much experience you have, so I’m not sure what your potential is.

  258. Rosado
    50 mos, 3 wks ago

    well, i finished my first cycle on january 31,and iam 153.4, like i gained 3 ponds:D now im reading the comments and i havent done the exercises “a”,”b”,”c”etc like superset, now im starting cycle 2 and hopelly i would increase, at least iam lifting more than before:D i will let u know how iam after 2nd cycle.
    Thanks u so much steve.

  259. Diego G.
    50 mos, 3 wks ago

    Hi Steve,
    I’m currently on the final weekend before the last week of this program. It’s worked out great for me. I’ve been eating the number of grams per pound I want to weigh (160) and I’ve gone from 143 at the start to 153 so far, though it fluctuates up and down. I’m thinking I gained so much so quickly because I used to weigh 152 a few months ago. The next 10-20 pounds are going to be much harder I’m thinking. My final goal is 170-172, as I’ve figured that’s my ideal weight given my height, 5’10.5″ and body type. I’ve started to increase my protein intake to 165g/day as well.

    I also plan on doing the strength program once I finish the 3rd cycle of this one, and then plan on continuing until I reach my goal. I’ll let you know how soon it takes!

  260. 50 mos, 3 wks ago

    Great results Diego, keep it up!

  261. Joe
    50 mos, 3 wks ago

    Hey steve real quick. I have my own ab exercise that ill be doing three times a week. How do i cancell out the ab workouts with this routine and what do i fill it with considering the ab workouts make up some of the supersets which is difficult to replace haha. and my other question is will this workout make my arms bigger as well because thats my main focus but i would also like to beef up everything else which this program does.

  262. magbabakal
    50 mos, 3 wks ago

    steve is it ok to do cardio after work-out?,if not when is the best time to do cardio/HIIT to lose fat?

    and where can we get a diet program that we can follow here?

    thanks steve.

  263. Slant Eyed Pete
    50 mos, 3 wks ago

    Are you recommending Biotest Surge instead of the Scivation Xtend or in addition to it?

    Also can you post a link to this Biotest Surge product please? You have mentioned it several times in the comments, but never in the actual article, and I can’t find it on The closest thing on google is called Surge Recovery, made by BioTest Edge, but I don’t know if this is what you’re referring to.

  264. 50 mos, 3 wks ago

    Pete: I recommend both Biotest Surge and Scivation Extend. Those are 2 awesome products for strength and muscle gains. I’m pretty sure the Biotest Edge Surge Recovery is the same product I’m talking about.

    Click here to order Biotest Surge Recovery directly from the Biotest store.

  265. Adam
    50 mos, 3 wks ago

    I am about the same size as Lautner was before the workout. I am 17years old and about 5’4. Do you still think I can gain the 20lbs.

  266. 50 mos, 3 wks ago

    Yes Adam, you can definitely gain 20 lbs. Don’t limit yourself, don’t let anyone else limit you, push the envelope and make serious gains.

  267. Chris
    50 mos, 3 wks ago

    I have been doing the werewolf for muscle for about 2 cycles and had some pretty good results, can def see more muscle and strength, with some fat added as well, but I just injured my ankle, what would you suggest I modify my workouts to? I will have to cut most of the lower body workouts and some of the upper body, should I keep doing the same workout plan or something different?

  268. magbabakal
    50 mos, 3 wks ago

    steve is it ok to do some jogging/cardio after work-out? if not when is the best to do it because we have so many BF..

  269. Joe
    50 mos, 3 wks ago

    Hey steve real quick. I have my own ab exercise that ill be doing three times a week. How do i cancell out the ab workouts with this routine and what do i fill it with considering the ab workouts make up some of the supersets which is difficult to replace haha. and my other question is will this workout make my arms bigger as well because thats my main focus but i would also like to beef up everything else which this program does

  270. Slant Eyed Pete
    50 mos, 2 wks ago

    I am on day 3 of my second cycle. I have gained about 7 pounds, am 6′ 182 lbs now. My goal is to gain another 13 or so. Size-wise I can definitely see a difference.

    My bench has gone up from 3 sets of 5 @ 200 to 4 of 5 @ 235. Incline is up from 140 to 190. I have not tried to max my squat yet, but I was repping at 185 in the beginning and now am doing 225.

    The routine is great, it definitely produces results. Thanks Steve, will keep updating my progress.

  271. Slant Eyed Pete
    50 mos, 2 wks ago

    I just noticed that you recommend 10 minutes of stretching after workout. How important is this? I have not been stretching afterwards at all, just walking the 2 blocks back to my house from the gym. I guess I will start..

  272. 50 mos, 2 wks ago

    That’s great Slant Eye! I am psyched that most people are experiencing great results from this program. Great strength gains man. Keep up the good work.

  273. eric
    50 mos, 2 wks ago

    hey steve, im about a bit halfway through 2nd cycle, ive gained about 5 pounds, altough i have question, after my 3rd cylcle if i havent gained my goal weight which is about 15-20 pounds, should i go for a 4th cycle? or what would you say?

  274. Tommy
    50 mos, 2 wks ago

    Well i finally finished the first cycle on this workout and its been great so far. I have tried to stick to the routine as best i can but due to work and studies i have only managed to get to the gym 2-3 times a week. As for supplements i only used a protein powder an hour before my workout and before i got to sleep that night.

    This workout has been great. I have gone from 5’6 weighing 53kg to 56 kg. my bench press has gone up from 38kg to 48-50kg. ive noticed that the shoulders have gotten alot broader, the chest arms have gotten bigger but not to the same extent.

    Defiently gonna give this a second try and hopefully keep it to the 18 or at least 21 days =)

  275. Andrew
    50 mos, 2 wks ago

    Hey there steve, I am on my 4th cycle of and just finished my 5th I believe on thursday, I think im the only one who was on this the longest period of time haha, but anyways I have stayed a constant 180lbs and im 5’10 5’11 around there, and during these cycles I have been eating right, been taking supplements, and also sleep the amount of hours that was posted. I havn’t gained any weight what so ever but I have increased in strength overall I don’t know why I am not gaining the weight desired I use to squat only a lousy 85 pounds and bench about the same as well and both have moved up to 145lbs on this program and I know it is not alot but that is a huge improvement for me, But like I said I’m not gaining any muscle what so ever so im thinking bout moving to your Werewolf Training for Strength Gains routine, I know its for strength gains but maybe I will gain muscle doing that instead? Idk what I’m doing wrong!

  276. Adonis
    50 mos, 2 wks ago


    I’ve started following your werewolf training routine since January 1st, and I must say, I’m pretty impressed by the results I’m getting. I can’t really say how much weight I’ve gained (I didn’t weigh myself in the beginning. What I had done instead was took measurements (by circumference). I can see significant size increases in parts of my body:

    upper arms: +3.2cm

    The thing is, I am not really sure why there is not much difference in my chest measurements? Is it because chest muscles are harder to develop? I realize when I perform chest exercises such as bench pressing, I can feel much more load on my triceps, but less on my chest. Is it normal? Even the 0.5cm increase I’m not really sure about, because it might be an error in measurement.

    I guess what I’m really asking is, what can be causing my slow development in my chest, and what can i do to increase them?

  277. fred
    50 mos, 2 wks ago

    How do we superset concentration curl with skullkrushers. I mean, considering I’m curling one arm at a time?

  278. TWX
    50 mos, 2 wks ago

    hey steve, youve realy done a good job with all these workouts, i just had one question, how would a day of eating look like? as in breakfast and then the snack or shake and then lunch etc…aldo would it be better to work out after or before lunch beacuse i dont know if it makes sense to work out when u have alot in your stomach. thanks and again keep up the good work!

  279. quantumworkout
    50 mos, 2 wks ago

    hey steve
    ive gained approximately 5 poundsa after 2 cycles, and im just wondering if i should cycle for a 4th time after the 3rd cycle to put on more mass, would you reccomend this?

  280. Adam
    50 mos, 2 wks ago

    thanks, Steve, I will do my best. And thanks for the encouragement!

  281. John
    50 mos, 2 wks ago

    Hey Steve, great website.

    Im 5’11, 165lbs, but have always been very slender, most of my muscle mass is on legs, from years of soccer and squash. Ive always thought it impossible that i would have the body I wanted. This program has given me some hope.

    At the gym in my apt building, there are no barbells, no bar or anything of the sort. We have only dumbells. But most of these can in principle be done with dumbells instead of barbells. Will i get the same results?

  282. TWX
    50 mos, 2 wks ago

    This may be a stupid question but i need to get it off my head. i want to get things straight, what are the exact supplements i need to use to gain 20 pounds of muscle like taylor lautner did for the movie? i saw the ones you listed but i just need you to narrow it down. what would you buy if you were in my shoes. im 19 and i weigh 145 lbs im an ectomorph. Also, i would like it if you gave me an example of a days nutrition from breakfast to dinner with supplements and the workout placed in there. lets just pretend i dont work and just go to school. what can a day look like? sorry steve but your the only one that i see that gives the best motivation and support/tips. thanks steve your the man.

  283. Michael
    50 mos, 2 wks ago

    This workout was just the thing I needed to get back into the swing. I was at the gym for like 6 months workin out hard. Seemed like I hit the wall and got really bored canceled my membership found this online and bam pull the weights back out and home and took off runnin with the program. Only going on the first day of the second cycle but, I can already see more cut.

  284. Ramin
    50 mos, 2 wks ago

    How many cycles should I do of Werewolf Muscle Gain before I switch to another workout routine then switch back to the werewolf series workouts?

  285. Ray
    50 mos, 2 wks ago

    Hey steve, I’ve been doing your workout and have been definitely seeing results, now I’m running out of supplement, but I haven’t been using the supplement that you’ve posted. Before, the only supplement I was using Amplified Wheyabolic Extreme 60 Dietary Supplement, which I would only drink after a workout. I’m 17 and about 5’10 and weighing about 145. I’ve haven’t gained any significant weight after 2 cycles but I have gotten a lot stronger and bigger so I’m really happy with the results.

    But considering the supplement, should I get all four? Is it necessary? Is there a certain schedule to the supplements? I’m trying to get bigger and stronger but at the same time, I really don’t want to HAVE to do cardio or HIIT workouts to become cut, though I’ve done them before as well as running every now and then. Basically, I really just want to be gaining pure muscle if it possible, but I feel like that would be 10x harder rather than if I was just eating and getting fat 24/7 while working out. What’s your recommendation?

  286. Ray
    50 mos, 2 wks ago

    Also, I have trouble targeting Lower Abs, “Love Handles”, and since I’ve been in college I’m getting a somewhat beer belly.

  287. 50 mos, 2 wks ago

    Anyone with questions about how many cycles of Werewolf Training you should do before changing up your routine, or why you haven’t reached your goal weight, this comment is for you.

    You can use up to 4 cycles of Werewolf Training I would say, before changing it up. Because Werewolf Training utilizes so many variables, there is far less of a need to switch your training so often. After about 3 months though, I should say it’s time to switch it up. You could try either full body training plus HIIT to drop some of your Werewolf fat, or you could attempt Werewolf Training for Strength Gains for a couple months.

    If you aren’t seeing the results you expected, then I predict you are experiencing at least one of the following problems:

    1) You aren’t training with enough intensity, not pushing each set to the limit.
    2) You aren’t eating enough food or protein. Increase your calories and supplement with a protein shake every day!
    3) You aren’t getting enough recovery. This could be either too much added cardio or extra workouts, or you are just not sleeping enough.

    Thanks everyone for your feedback!

  288. 50 mos, 2 wks ago

    Adonis: You might need to follow a chest specialization program for a couple months to bring your chest up. My guess is that you use more triceps and shoulders when you bench with a barbell. Chances are if you do more dumbbell work for a while, your chest will grow. Consider replacing all barbell chest exercises with equivalent dumbbell exercises for 2 cycles of Werewolf training. To take your triceps out of the movement, don’t keep your elbows so close to your body when barbell benching. However, I prefer to bench with my elbows in – this is how powerlifters bench.

  289. 50 mos, 2 wks ago

    Fred: that’s exactly right. Curls are one arm at a time, then skullcrushers are two arms together. It’s not as big of a problem as you might think.

  290. 50 mos, 2 wks ago

    Ray: To maximize muscle gains, you will get a little fatter. That is the only way to REALLY make sure you are gaining as much muscle as possible. You can make sure you gain only muscle by cutting down on carbs/calories and by doing extra cardio, but you won’t gain as much muscle as you would if you went all out.

    Also, stop drinking beer.

  291. Ray
    50 mos, 2 wks ago

    Alright, I think that’s exactly what I’ll do then. I’ll just start doing HIIT workouts when I’m done gaining muscle and satisfied with my results. But what about my supplement situation that I mentioned earlier?

  292. Felix
    50 mos, 1 wk ago

    Hey Steve thanks for the workout looks great. okay so right now im a 190 pounds 5″11 and 12% BF. too be honest i would like to stay about the same weight but lose fat and replace it with muscle. do you have any tips or ideas on this? i would like to use this workout to do that but wanted to know if you think thats a good idea? and how much HIIT would i need to do with it. also how much food should i eat then most sites say for me to eat 2900 to maintain if im very active which with this workout i will

  293. magbabakal
    50 mos, 1 wk ago

    steve is it ok to do cardio after work-out?,if not when is the best time to do cardio/HIIT to lose fat?

    and where can we get a diet program that we can follow here?

  294. Felix
    50 mos, 1 wk ago

    i would probably like to add around 5-10 pounds of muscle and cut my body fat 10 or lower goal though is 8%. any ideas on how to do this and what should i start. im already a pretty decent size as far as muscle but 5-10 pounds would be nice and also i would like to get my BF% to under 10 for around May 15th

  295. Felix
    50 mos, 1 wk ago

    Hey Steve thanks for taking the time to read this okay so right now im a 190 pounds 5?11 and 12% BF. too be honest i would like to stay about the same weight but lose fat and replace it with muscle. probably would like to add 5-10 pounds of muscle. do you have any tips or ideas on this? i would like to put HIIT in my routine cause i know its great for adding mass but not adding alot of fat or none at all just wondering thoughts?
    MY goal for BF% would be to get it down to below 10% but really want around 8-9BF%. i would like to achieve that bu May or early June. any ideas or tips would help. Also i currently eat around 2700-2900 calories a day with about 200-210g protein and about 200-280g of carbs. anyway well thanks again

  296. Dev
    50 mos, 1 wk ago

    Hey Steve,
    I’m 16 this year and have been doing basic workouts (full body) for like 3 months now.
    I am pretty skinny (103lbs 5’5″ 12%bf) although im not sure i am an ectomorph :S, cause i used to be pretty chubby and decided to get thin and active last to last year. Pretty sure i lost a lot of muscle, although i was never really muscular. Now i pretty much remain the same weight. Is it possible to switch bodtypes?

    I just started this workout like a week back, just finished the 7th day. But i dont seem to be very sore after the workout even though i pretty much push myself to lift my maximum and sometimes until failure.
    Am i doing something wrong? Any other advice for gains?
    BTW Love the routine :)

    P.S the only supplement i take is whey powder

  297. 50 mos, 1 wk ago

    Cardio after the workout is fine, but not more than 30 minutes. I’d prefer you to do cardio in the am if you lift at night, or cardio in the pm if you lift in the morning, or better yet do your cardio on days you are not lifting.

    Regarding diet: I’ve been trying to pump out my Project Shred ideas for over a year but I can’t find time to finish it. There are other diet plans and nutritional advice on this site that are still pretty useful. Search around. Check the Diet menu at the top of the website.

  298. 50 mos, 1 wk ago

    Do Werewolf Training for a month then switch to full body training plus HIIT for fat loss.

  299. Felix
    50 mos, 1 wk ago

    thats it and what about my diet for these goals

  300. Ally
    50 mos, 1 wk ago

    steve i relised that taylor guy has really wide trap muscles, and i find that is what makes him look so built is it possible to get them like that or is that just his body shape ? because my traps seems more triangaler also wondering if he done any toning in his routine thanks ;)

  301. Rob
    50 mos, 1 wk ago

    You are 17 but in college , that right there is messed up.

  302. Rob
    50 mos, 1 wk ago

    Hey Steve , i am taking SizeOn during my workouts , optimum 100% whey protein after my workouts and black magic for my pre workout . And right now I am doing 1 body part a day for 3 days then take an off day and then on for three more (repeat) it seems to be a pretty decent plan… I was just wondering if you think the werewolf training plan would be better for me ?

  303. JATAN
    50 mos, 1 wk ago

    hi..i was trying to find this routine but other websites were just wasting my time..i guess i hv made my choice n start ur training schedule as soon as possible..thank u vry much..n u’ll b seeing me as a werewolf soon..haha..:)

  304. 50 mos, 1 wk ago

    Of course I think my program is better Rob. But that doesn’t mean you have to use it. If you are getting results from your program, stick with it until you plateau, then try Werewolf Training.

  305. 50 mos, 1 wk ago

    Get thick traps by doing heavy barbell shrugs. Seriously. And deadlifts. And barbell rows.

  306. 50 mos, 1 wk ago

    Follow Werewolf Training nutrition, then a reduced calorie diet with plenty of protein for fat loss.

  307. Ramin
    50 mos, 1 wk ago

    Hey Steve. I’m almost done my first cycle and it’s realyl working good. My strength has improved drastically and ive gotten a bit bigger too. I was wondering… is there a way to specialize the workout so I can build bigger traps? What exercises would I add in and what would I replace?

  308. Rob
    50 mos, 1 wk ago

    Alright Steve! Thanks for the reply. I’m going to try this program till after april 1st I’ll comment again later and let people know my results.

  309. Jimbo Slice
    50 mos, 1 wk ago

    10 pounds of muscle in half a year? Not bad but how about letting us in on how he really worked out. He said he gained 40 pounds of muscle in the months leading up to shooting for New Moon. HOW ?!?!?!

  310. 50 mos, 1 wk ago

    He gained 30 pounds in the year leading up to New Moon. It’s because he was so skinny but had a great athletic foundation, that when it came time to really try to build muscle, it went on pretty easily. But he also has the freedom to structure his life around gaining muscle, as well as a personal trainer who tells him what and when to eat.

  311. 50 mos, 1 wk ago

    Being sore means nothing. The important thing is to make progress on the scale and/or with the weights you lift.

    Also, it’s not really possible to switch body types once you reach a certain age, but I think at 16 you are still in the stage where you can teach your body how you want it to look for the rest of your life. If you were fat and now you are lean, try to maintain that leanness up to adulthood. If you want to be muscular as an adult, try to train your body to be muscular now and you will hold at least some of that muscle mass forever, or you will at least make it easier to maintain some level of “muscle tone” and strength even if you aren’t lifting 4 times a week for the rest of your life.

  312. 50 mos, 1 wk ago

    Get thick traps by doing heavy barbell shrugs, or dumbbell shrugs if that’s your only option. Try adding 2 sets of 10 on back day or on leg day, towards the end of the workout. Go as heavy as possible and HEAVE the weight up when you shrug. Use straps or chalk to hold the bar if it’s too heavy. DO NOT roll your shoulders – the motion should be straight up and down, and I sometimes thrust my head forward an inch or so in order to get the traps higher.

  313. 50 mos, 1 wk ago

    I have you down for about 2300 calories to lose fat. Protein is about right, carbs should be reduced by about 100 to maximize fat loss. It is good to add a couple HIIT routines to your training.

  314. Ally
    50 mos, 1 wk ago

    steve, im doing abs three times a week for about 30min each time .im not sure if the excerises im doing is working my whole core this is what im doing is this able to get me a even six pack ?

    2 x amap crunches with 15kg dumbells on chest
    1 x amap with the ab roller (not the wheel)
    1 x 15 lying leg raises(with angle weights
    side plank 45 secs each side

    can you tell me if these are ok if not can you possibly make me a new 1 plzz thanks ;)

  315. David
    50 mos, 1 wk ago

    You know when you say 2×8 alternating bicep curls does that mean 8 reps for ech arm or 4 reps for each arm.

  316. Derick
    50 mos ago

    Hey Steve, great workout routine! I’ve been following it for 2 weeks now and its been going pretty awesome, I’m definitely seeing results and putting on some mass. However, I’m not seeing any significant improvements when I perform (bodyweight) pull-ups. Do you have any advice as to how I could improve at doing pull-ups?

  317. 50 mos ago

    8 reps per arm

  318. David
    50 mos ago

    I was juss wondering what fold ups are iv researched on the internet but still cant find out what they are could you explain please

  319. José Pablo
    50 mos ago

    Greetings from mexico here!
    Ive a question for you Steve.. Ive been following your routine up to day 4 and it has been great, but i have a doubt. Can i leave the leg excercises out? or should i be doing them all? I run with inclination, and do some scalator (dont know what the name for that is) all of which, make my legs stronger, i dont really see the need for that amount of excercise (haha i know it is needed to stay in proportion) but.. can i skip them?
    which leads to my next question: How important is the day spacing between excercises? can i do tuesdays and thursdays, and then saturdays and sundays?
    Also.. no glute ham machine in my gym :/ any alternatives?
    i am 18, and new to weights, but your guide has been very useful, thank you! :D

  320. Slant Eyed Pete
    50 mos ago

    Help Steve: I have just started drinking the Surge Recovery after workout… it is extremely filling. I am finding it very hard to eat until probably 3 hours after drinking that (I drink that plus the XTend right after workout in the evening). The Surge tastes like I’m straight up drinking 16 ounces of liquid fudge, but the problem is I’m so full after it that 3 hours later when I am able to eat it’s already 10pm and I need to get to bed soon. I know I need carbs and protein after a workout, and I have been forcing down food for protein, but is there a carb shake or something that you recommend I drink after the Surge?

    I’m on Day 1 of third cycle – have gained 8 pounds. Bench = 4×5 @ 250, up from 200. Deadlift = 4×5 @ 245, up from 145. Squat = 4×5 @ 275 up from 185. Incline = 2×10 @ 230, up from 140.

    Thanks Steve

  321. 50 mos ago

    hey, thanks for the great program. i have a big chest, but smaller shoulders and traps, and i honestly think it looks kinda goofy. that’s the only part of me i see out of proportion. will this routine bring it all together or should i add a little extra shoulder and trap work?

  322. Adonis
    50 mos ago


    Yeah, I think I use more of my triceps and shoulders as i can feel them burning more, instead of my chest muscles. In fact after an upper body session, I almost feel not sore at all at my chest. Even if there is, its my upper-outer chest that is sore.

    Can you elaborate more about the chest specialization program? Is there any other routines specifically for the chest i can incorporate to the werewolf training routine?

  323. Adam
    50 mos ago

    Is it possible during summer to do arm workout in the moring then legs in the afternoon? And so far I’m on my 3rd cycle and I’ve gained 7lbs and bench has gone up by 30pts. thanks steve

  324. olympicgreen
    50 mos ago

    Hey steve

    After 3 cycles of this i managed to finish with 5 pounds, although im looking to put on aprrox another 10. im begging a 4th cycle of this but it would appear that im not gaining anymore weight, am i at a plateu? and i want to gain more instead of doing the strength because im striving for hyptrophy. what would you recommend i do>?

  325. 50 mos ago

    You could try that split if you have enough time. Congrats on your gains.

  326. fred
    50 mos ago

    If I’m still sore 72 hours after the leg workout should I still do the next leg workout or take an extra day off?

  327. Stephen
    49 mos, 4 wks ago

    Hey Steve, I am a 16 year old boy who has been struggling to gain weight for quite some time now. I am definately an ectomorph as I am skinny as can be and have trouble putting on muscle mass. I am about 6’2″ and weigh around 152lb’s. Would you be able to suggest some things for me to get started with? Like which supplements, calories and carbs to consume, which foods to eat, etc… PLEASE HELP!

  328. 49 mos, 4 wks ago

    Since you struggle gaining weight, you can try drinking protein shakes made with whole milk all day long. Try Optimum Nutrition protein powder to mix with your milk. As long as you can eat enough calories, you can gain weight. I feel that within a year you could get up to 180 lbs if you will eat at least 3000 calories a day. Probably more. For carbs, you should munch on fruit and whole grain foods like oatmeal. Read Project Swole and figure out what else you need to do. You can do it!

  329. Stephen
    49 mos, 4 wks ago

    Thanks for the tips! Okay I still ave a question or two. Since I am 16 and don’t have immediate transportation (to get to the gym), is there a certain workout routine that you would be able to suggest for me? The only things that I really have are dumbbells, and a pull up bar. Also, is it a bad thing to workout before I go to bed at night??

  330. Derick
    49 mos, 4 wks ago

    Hey Steve, great workout routine! I’ve been following it for 2 weeks now and its been going pretty awesome, I’m definitely seeing results and putting on some mass. However, I’m not seeing any significant improvements when I perform (bodyweight) pull-ups. Do you have any advice as to how I could improve at doing pull-ups?

  331. David
    49 mos, 3 wks ago

    Iv been following your workout but i havent been doing any cardio is it gd to do cardio on my days off of weight lifting

  332. Jack
    49 mos, 3 wks ago

    hey steve i was wondering if i should lose weight first because i have kind of a chub at the bottom of my stomach its not that big it flat but jiggles a little how would i seem to get rid of that while doing your work out im 16 160 pounds and 6’1 thanks :)

  333. 49 mos, 3 wks ago

    You should lose fat first, then bulk up. Studies have shown that your body stores more fat when it is already too fat. The body is better at processing fat when you have a lower body fat. So lose that fat first, then bulk up. Either add HIIT cardio to Werewolf Training, or do a couple cycles of Full Body Training for Fat Loss first.

  334. 49 mos, 3 wks ago

    Yes, it is good.

  335. 49 mos, 3 wks ago

    Sure! Do like 3 sets of pull ups every other day, first thing in the morning, and try to do at least one additional pull-up every day. After about a month you’ll probably go from sets of 10, 8, 6 – to something like 12, 10, 8. Sounds like progress to me.

  336. 49 mos, 3 wks ago

    I guess I should write a dumbbells-only workout routine, but for now you’ll just have to replace barbell exercises with dumbbell equivalents. It’s not bad to workout before bed, but I wish you luck with falling asleep.

  337. 49 mos, 3 wks ago

    Sorry for the delayed reply. Do the workout.

  338. 49 mos, 3 wks ago

    I recommend you push yourself harder with this routine. Take your work sets to failure. Are you eating enough? If not, eat more food in general, especially more protein. This program should be sufficient to eliminate plateaus due to muscular or CNS adaptations in a 4 month period, so that can’t be your problem. I’d have to know more about your lifestyle and training to make more specific recommendations.

  339. 49 mos, 3 wks ago

    I think you should add some shrugs at the end of every workout. Alternation dumbbell shrugs and barbell shrugs. Add weight every workout and use proper form to really blast your traps.

    As for shoulders, that’s a little more complicated, but consider replacing something with an extra set of cable or dumbbell side raises at least twice a week. Combined with the compound shoulder exercises used in Werewolf Training, you should be able to put some caps on those medial delts.

  340. 49 mos, 3 wks ago

    Great fricken progress Pete!

  341. 49 mos, 3 wks ago

    Peep the Best Abdominal Exercises posts for more info.

  342. 49 mos, 3 wks ago

    You should do the leg exercises. The “day spacing” is up to you. You can do glute ham raises with just about anything that will anchor your feet, including a partner.

  343. 49 mos, 3 wks ago

    Sure! Do like 3 sets of pull ups every other day, first thing in the morning, and try to do at least one additional pull-up every day. After about a month you’ll probably go from sets of 10, 8, 6 – to something like 12, 10, 8. Sounds like progress to me.

  344. Luca
    49 mos, 3 wks ago

    Hey steve, i really am loving your workout. i hope i see some good results, right now i am 5’10, 155 pounds.

    my question is how many times should i drink my protein shake? once after my workout. just once a day or more?

  345. 49 mos, 3 wks ago

    You should use a post workout drink like Biotest Surge Recovery after your workout, and drink one or two regular protein shakes throughout the day to meet your protein requirements.

  346. Adam
    49 mos, 3 wks ago

    Is creatine bad for me? I’ve seen and heard a lot of stuff about it like how it can destroy your liver but I was intrested in taking it. Should I take it?

  347. 49 mos, 3 wks ago

    You could try it I suppose. I can’t make your mind up for you. It can make you feel nasty if you don’t drink enough water, and I suppose it could be bad for your liver in certain situations, but you should probably be fine. Talk to your doctor if you have any concerns.

  348. Marco
    49 mos, 3 wks ago

    Hi steve
    After one cycle ive gained Around 7 Pounds :D
    i see great improvement but i got sick before the last day of the first cycle so i still havent done the last day of the first cycle and since im sick, ive lost 1 day of the 2nd cycle, should i just skip these days and go to the routine of the day i gey better or should i do those days i missed?

  349. 49 mos, 3 wks ago


    I have been looking for a workout just like this one! I can’t even begin to tell you how excited I am to see the results. I officially started it yesterday. I currently 6’2 and weigh 185. I’ll keep you updated about my progress. I do have a question for you though:

    When doing the different a) b) c) lifts I read that there should be no rest between them. But I’m confused. Do I do the first set of a, then b, then c, or do I do first set of a, then second set of a, then first set of b, second set of b, etc etc. I’m just confused by the supersets.

    Thanks so much! Your website is amazing.

  350. Ally
    49 mos, 3 wks ago

    hi steve i would like to know what the best excersise and tips are for gaining mass in the full arms ?…thanks

  351. 49 mos, 3 wks ago

    Thank you for the kind words. For super-sets, do A then B then C then short rest, repeat.

  352. 49 mos, 3 wks ago

    Probably just do the routine in the right order. Exercises are placed on certain days with certain rep schemes for a specific reason.

  353. John
    49 mos, 3 wks ago

    Hi steve, your workout plan seems amazing.

    but i have a question, do i need to use very heavy weights to still get the same results? or can i use lower weights just as 15′s and 20′s and achieve some bulk still? I am only 14 but i have been working out for about a year now and in really good shape with muscle.

    Thank you

  354. 49 mos, 3 wks ago

    hey steve i have a serious question. Im been working out fallowing all this and such but the question is should i do cardio as well while trying to gain muscle as well like HIIT like 2 days a week so i can lower my Body fat and my lower abs come in? a limit and etc. and the diet i pretty much know about just that question

  355. Marco
    49 mos, 3 wks ago

    Even when sick?
    So i should do the last day of the other cycle and then just keep going?
    Im asking this because i have no gym avail for sat and sun so if i keep going and its not on a monday, rest days would be completely off schedule

  356. 49 mos, 3 wks ago

    Let me clarify. When you are no longer sick, you should start from day 1 of the 2nd cycle, no matter which day you start on. That’s my opinion. Don’t train too hard when you are sick though, as your body needs those resources to fight disease, not to build muscle.

  357. 49 mos, 3 wks ago

    You really need to use heavy weights in order to build yourself a foundation. If you just use low weights and high reps, you will never achieve the size, strength, or muscle density that you are looking for. Unless you are looking to be really skinny and ripped, then I guess you can just do light weight and high reps, but don’t ever expect to look like you actually workout when you have a shirt on.

  358. 49 mos, 3 wks ago

    If your goal is to gain muscle at all costs, then you should minimize cardio. If your main concern is ripped abs, then go ahead and add some HIIT sessions throughout the week, but don’t expect to gain 30 pounds of muscle in a year, as the cardio will take away from the muscle gains somewhat.

  359. John
    49 mos, 3 wks ago

    thanks steve you are right..but like i dont do lots of reps, i do around 8- 10 reps with 20′s. and i do feeel it is working with good form. and btw i only use 20s for like curls and things like that

  360. Andy
    49 mos, 3 wks ago

    steve i have a serious question..have u acutualy done this workout? is your body like taylor lautners?

  361. Andy
    49 mos, 3 wks ago

    Is this routine going to show results on someone currently on a 5×5 program?

    I’ve been training for sometime and have so far achived a BW Squat for 5×5, 1.2x BW Deadlift 1×5, BW Bench Press 5×5.

    Would this program be good for a few cycles? Because I have been led to believe that a fullbody regimen 3x a week focused on 5 sets of 5 is the best way to build muscle for someone who can’t move heavy weights in the first place.

  362. Derick
    49 mos, 3 wks ago

    Hey Steve, any advice as to how I could improving the strength my shoulders? I’ve been stuck on the same numbers (for front raise, side raise, shoulder press) for quite a while now. I don’t know why my shoulders aren’t getting any stronger, would you recommend I substitute the shoulder exercises in your werewolf routine with the same exercises, except lower reps?

  363. mark
    49 mos, 3 wks ago

    Hey. I am 14 years old and want to do this routine. My goal is to gain 35-45 pounds of muscle by April 2012. Do you think this is possible?

  364. 49 mos, 3 wks ago

    Haha! Good question. I have done this workout, but only once. I do not look like Taylor at this point in my life as I am more focused on working, maintaining the blog, and taking care of my family. You can see some pictures of me here and here. However, I have trained in a similar manner as this routine for a good portion of the years 2000-2010, but it was time to get everything I’ve known and experienced into a single routine that can be used to gain muscle. I recently started AM HIIT and HIRT sessions, which I publish on my Facebook page, and I suppose I could publish them here too.

  365. harry
    49 mos, 3 wks ago

    O thanks alot steve just one other question did Taylor lautner do HIIT to get his abs in? Or just all diet or his workouts? thanks alot

  366. 49 mos, 3 wks ago

    I don’t think he did all that much cardio actually. His metabolism is so fast that he has to eat like a hog just to gain any weight, and very little of that weight is fat, if any. He did eat a really healthy, lean diet though – egg whites for breakfast and such.

  367. 49 mos, 3 wks ago

    I think a 30 lb weight gain in 13 months is reasonable, but it won’t likely be 100% muscle. Also, you are going to have to work your tail off for it, eat right, and get proper rest. You can accomplish this if you put your mind to it, but you’ve gotta do everything right.

  368. James
    49 mos, 2 wks ago

    Steve, the workout’s great, just finished one cycle and liking what I see.

    One question however: I was born with a club foot (I’m 20 now), and I now have a huge imbalance between left and right legs, especially the calves. What would be a good way to start correcting this?

  369. Luca
    49 mos, 2 wks ago

    Steve, thank you so much.. you are honestly one of my heroes, i love how you tell the truth about everything and not just some scammer, you truly are amazing, to take the time and put all this effort for people. Much appreciated.

    Your blog makes me keep going, i acutaly have been eating very healthy for the past two weeks which i havnt done that all of my life. i hope i continue and get better results! btw 4 more days till i finish the first routine!:)

  370. Dev
    49 mos, 2 wks ago

    Hey Steve,
    I have a question.
    Should i be eating the way its given on this workout for even the rest days. Or should i cut on the carbs on rest days? Will cutting on carbs on rest days hinder my gains?
    Thanks :)

  371. Si Maddo
    49 mos, 2 wks ago

    i have been on his werewolf training regime for nearly 4 weeks now, i started at 151 lbs at a height of 5ft 11″ so i was skinny and always had been, i know weigh 172 lbs! i have very little body fat and monsterous shoulders ,the only supplement i have is a lean mass protein shake 3 times a day, i was at a loss of what to do b4 i found this website,i highly recommend the workout

  372. David
    49 mos, 2 wks ago

    Is it better to do cardio before lifting weights after lifting weights or on your days off of weight lifting

  373. David
    49 mos, 2 wks ago

    I am of skiinny build and trying to get a 6 pack u can see the top foour but a little bit of fat covering the bottom abs what would you recommend for me to do to get a 6 pack

  374. Camaron
    49 mos, 2 wks ago

    Are there any alternatives i can do for Toe pushes on sleds?

  375. Shane
    49 mos, 2 wks ago

    I find it interesting and actually pretty pathetic that you give taylor lautner and his workout so much credibility. One you don’t know what he was taking, celebrities do whatever it takes to extend their careers and the bodies these people have especially at advanced ages are not because they work out all the time you are shallow if you believe that. Two taylor lautner is 18 years old. When i was 18 i would walk into the gym throw up a couple sets of curls play a game of basketball and go to mcdonals and i looked better than taylor lautner. I like a lot of what you have to say but i’m baffled by your fascination with taylor lautner he could have been on anything to get that part i would have and so would you

  376. 49 mos, 2 wks ago

    Taylor and Twilight are popular, his 30 lbs muscle gain is nothing to scoff at, I needed a platform for my workout routine, people are gaining size and strength on this routine, and there are over 350 comments on this post in 3 months. Hmmmm… I wonder why I gave Taylor so much credibility… Is it really all that baffling?

  377. 49 mos, 2 wks ago

    Standing calf raises, donkey calf raises.

  378. 49 mos, 2 wks ago

    Probably lose like 10 pounds of fat.

  379. 49 mos, 2 wks ago

    Not that good – cardio before lifting.
    Better – cardio after lifting.
    Slightly better – cardio at night, lifting in the morning.
    Better still – cardio in the morning, lifting at night.
    Best – cardio on days off.

  380. 49 mos, 2 wks ago

    That is why I made Project Swole. Good ass job!

  381. 49 mos, 2 wks ago

    If priority is leanness, cut carbs on rest gains. If priority is muscle gain, don’t cut carbs on off days.

  382. 49 mos, 2 wks ago

    Thanks Luca. Glad you are making progress. Let us know how much you gained.

  383. yes
    49 mos, 2 wks ago

    This website is a bunch of bullshit old school workouts blow this away and if you have a negative comment about this losers man crush on that flameout taylor lautner he removes the comment

  384. 49 mos, 2 wks ago

    I never removed any comments. Negative comments are just part of the game. I welcome them just as I welcome positive comments. The truth is that some old school routines work and some don’t. Werewolf Training will work for some, but not for others. This is just an opportunity to try something different than a plain old 5×5 routine or a one-muscle-group-per-day routine. If you don’t want to try it, don’t. Fortunately some people are getting results from Werewolf Training and that’s all I really care about.

  385. Dev
    49 mos, 2 wks ago

    One more question
    According to this guide i need about 1700 cals, 110gms protein and 55gms fat.
    But my BMR according to the calculator is itself 1454cals, without multiplying by 1.55 to get my daily caloric needs( which according to the calculator is 2200cals)
    So how should i go about eating to optimize muscle gains? :S

  386. Jo
    49 mos, 2 wks ago

    Hi Steve!

    1: I was just wondering if i can do some extra excercises each day, or would that kinda mess up the work-out routine?

    2: And I see that you only got 2 sets on many of the exercices, but can I do one or two extra set without messing up the work-out routine?

  387. 49 mos, 2 wks ago

    If you are experienced enough to know how much volume your body can handle, then please train according to your own limitations.

  388. 49 mos, 2 wks ago

    How are you calculating your BMR? Where did 1.55 come from? If your BMR is 1450 and your Werewolf nutrition calorie requirements are 1700, then I would stay somewhere around 1600 – 1700. If you are not gaining muscle within two weeks, then you should increase that number by 100-200 calories for a week and see if you make gains. Repeat until jacked.

  389. Ally
    49 mos, 2 wks ago

    i say fuck all your negative comments if you dont like this website dont come on it or comment on it all the guy is trying to do is help and if you guys dont like it shove it up yours arse i can say tht from my second week doing this i have seen major improvements 5 lbs already thanks steve keep up the good work

  390. Adam
    49 mos, 2 wks ago

    I personally think this is great! And I agree with Ally, if you don’t like it don’t do it! Steve’s the man

  391. Logan
    49 mos, 2 wks ago

    I have always had a hard time drinking milk or shakes anything else you recommend I take besides food of course.

  392. 49 mos, 2 wks ago

    I agree. =)

  393. 49 mos, 2 wks ago

    I just had a flashback to an episode of South Park where Cartman is having a tea party with his stuffed animals, and he’s making them all say positive things about him.

    Update: here it is on YouTube – Polly Prissy Pants

  394. 49 mos, 2 wks ago

    For gaining muscle? Just the supplements I already mentioned and food.

  395. Gary
    49 mos, 2 wks ago

    A quick question:

    I was interested in starting this routine, but I currently do bikram yoga once a week. Will this severely hinder my potential gains, since the yoga is 90 minutes in a 110 degree room? Most of the poses are only held for about 20 second, then rest, so it seems like it may be similar to a HIIT routine. Any thoughts?

  396. Adam
    49 mos, 1 wk ago

    Which one will make my arms look bigger and stronger the fastest this or strength gains

  397. Jon W
    49 mos, 1 wk ago

    Hey Steve, just finished three cycles of this routine and it works, gained lots of strength and gained in size. Very effective routine, am 5’7 and started it weighing in at 142lbs. Am now 154lbs after 3 cycles which is pretty good. Only advice I can give is ALWAYS push yourself while maintaining good form and you will get bigger. Will mix your Werewolf Strength training with some crossfit for the HIRT routines now. Cheers.

  398. 49 mos, 1 wk ago

    Congrats Jon! Keep up the great gains.

  399. Star
    49 mos, 1 wk ago

    Hi Steve, thanks for taking the time to put together this routine. It would be good if you could have some success stories section. I will be trying this out my self in three weeks (starting a new gym) and will post my final outcome and log after three cycles. Once again thanks :)

  400. Osvaldo Gonzalez
    49 mos, 1 wk ago

    staring work out routine today.. I’m at 185 pounds whit 20% body fat..take the first picture today, I will take a pic everyday for a month, then I will post the results.. promise i will follow the routines.. and i will take the protein ans back in a month with the results..

    sorry for the bad English.. not my first language.

  401. 49 mos, 1 wk ago

    Can’t wait to read about your progress. I’m starting to think about making a forum or a community for people to post reviews and progress details about their Werewolf or other Project Swole training. What does everyone think about that?

  402. ryan
    49 mos, 1 wk ago

    im starting this workout tommorrow im trying to get cut though and im tired of split training its to boring so you guys think this will help me get cut and also how much cardio should i do

  403. Zarin S.
    49 mos, 1 wk ago

    hi steve i do have just a few questions
    1. i do have a home gym but i don’t quite have all the equipment that is necessary for some parts of the routine so would it be acceptable to add in a different exercise that worked out the same muscle group?

    and 2. do you estimate that doing this routine as well as eating right could help you gain 20 pounds of muscle?

  404. Osvaldo Gonzalez
    49 mos, 1 wk ago

    just one question!!
    I work construction (state work, cement) that’s a hard work, and i work like 12 14 hours a day some times.. will you recommend to train those days? and also,, should I take protein right before bed?

  405. Osvaldo Gonzalez
    49 mos, 1 wk ago

    and that’s a good idea, when people see the progress on other people, gives u more more motivation to keep going.. so go ahead and make that forum… I want to be there lol

  406. 49 mos, 1 wk ago

    Construction is hard work. I might recommend brief workouts on those days as long as you have the energy to do it. If you start to feel run down you will know you are overtraining and should back off. Protein is fine before bed, especially casein protein.

  407. 49 mos, 1 wk ago

    OK, I’ll see what I can do.

  408. Adam
    49 mos, 1 wk ago

    what aorkout will make my arms bigger the fastest

  409. Adam
    49 mos, 1 wk ago

    Also can I do days worth of workout in one day. For example can I do day one’s workout in the morning then do day two’s workout in the afternoon?

  410. Mikey P
    49 mos, 1 wk ago

    What type of cardio would you recommend on off days? sprints/jog intervals? or just any 20 to 30 min. type?

  411. ADL
    49 mos, 1 wk ago

    Hi, i just worked out for the first time yesterday and am EXTREMELY sore, do you think i should keep working out reguardless of my sore pain or should i stop untill it goes away? Monday was chest and bi’s, tuesday was tri’s and back, and wednesday was shoulders and legs, …Thanks

  412. 49 mos, 1 wk ago

    A full body routine with a priority on triceps will make your arms bigger the fastest.

  413. 49 mos, 1 wk ago

    I suppose that could work for a short period of time. Make sure you get plenty of rest and eat plenty of food if you are going to try that.

  414. 49 mos, 1 wk ago

    On off days 3, 9, and 15 I would probably recommend 20-30 mins of HIRT training or even 45 minutes of endurance cardio. HIIT won’t work quite as well since we usually to run sprints for HIIT sessions, which tend to break down muscle tissue due to the high intensity demands on fast twitch fibers. On off days 6, 12, and 18 I think HIIT would be OK since there is no squatting either the day before or the day after.

    If you do extra cardio you might be sacrificing muscle gains, but that’s OK as long as you are OK with it.

  415. Mikey P
    49 mos, 1 wk ago

    One last question, would you recommend doing this full workout 3 times then switching to second guide similar to this

  416. John
    49 mos, 1 wk ago

    I live on a Christian campus, so the gym is closed on Sundays. Does it matter if I adjust my work out days to fit this schedule? For example, workout on day 6 and rest on day 7.

  417. Ron Mexico
    49 mos, 1 wk ago

    One day left in my fourth cycle… I have gained 14 pounds, and am pretty pleased with my results so far. I am going to take a week off like you suggest, but when you say “Active Week” what do you mean? Should I still be eating the same amount and taking the same supplements during the active week off? (I am taking all 4 of the supplements you recommended plus the BioTest Surge after workout). Should I be running or doing light lifting, or just chilling?

    I am 6’0″, and now weigh 190. Bench 260, incline 230, deadlift 235, squat 305. During my first cycle, bench was 200, incline 140, deadlift 135, squat 185.

    The size gains are definitely visible, people have commented about it even through my shirt and tie at work! I am probably going to do a couple more cycles then try to cut a little for summer. Thanks Steve.

  418. 49 mos, 1 wk ago

    You should adjust it.

  419. 49 mos, 1 wk ago

    An active recovery week should involve exercise, just none of the heavy lifting you usually do. You could ride a bike, go hiking, row around a lake, play some b-ball, or even do some short HIIT or HIRT workouts that you don’t normally do. It is tough to take an active recovery week when you’re used to lifting balls to the wall 5 days a week, but your body will thank you for it. Congrats on the killer gains.

  420. Andy
    49 mos, 1 wk ago

    Has this routine been used on a trained person before? Not taking anything away, but anything will give an untrained person quick results.

  421. Ron Mexico
    49 mos, 1 wk ago

    What about the eating and supplements?

  422. Zarin S.
    49 mos, 1 wk ago

    let me just ask you something here steve i have just barely started your workout and i must say it is absolutely incredible, but im just asking after you bulk up using this program how do you go about cutting? when you cut do you use a different workout entirely or do can you still use this one from time to time. Im just asking so that way i’ll know in advance, thank you for your time.

  423. 49 mos, 1 wk ago

    For the best results I would switch to the full body fat loss for men workout for a month or two.

  424. 49 mos, 1 wk ago

    Several experienced athletes have used this program to gain some size and strength in a short period of time. This is the workout I would use, as a trained lifter, if I wanted to focus on gaining mass for a couple months.

  425. 49 mos, 1 wk ago

    You could probably stand to eat a little less during an active recovery week, but remember this is a time for your body to rebuild so you’ll want to supply it with enough nutrients to recover and grow. There’s probably not much need to take all those supplements during the active recovery week, mostly because those supplements should be taken before or after your training sessions, although protein powder should be used and it’s up to you if you want to stay on the creatine or maybe take a couple weeks off from that too.

  426. 49 mos, 1 wk ago

    Yeah 3 times is good.

  427. 49 mos, 1 wk ago

    If a certain muscle is “EXTREMELY sore” you should probably give it a day to recover, although light stimulation via a HIRT workout or just really light circuit training, will help you recover faster.

  428. 49 mos, 1 wk ago

    1) Yes.

    2) Yes, over the course of 9 months or so. It is not going to happen over night.

  429. 49 mos, 1 wk ago

    As per there Werewolf Training for Muscle Gains recommendations, cardio should be limited while on this routine in order to maximize muscle gains.

  430. 49 mos, 1 wk ago

    Yoga is awesome and can be used in conjunction with Werewolf Training.

    49 mos ago

    Hey Steve,

    I am not able to make it to the gym 4 days a week because of my hectic school schedule. but i am able to make it 3 days a week and i have like a two hour time slot to fit a workout in. Is this going to be okay to do this?? I just completed teh first week, i varied it a little bit and i feel great. Will i still see the gains that you mentioned above if i keep this up? Thanks man, great workout program.

  432. Mc
    49 mos ago

    Hey steve i got a question, im trying to gain weight and get my six pack but my lower belly seems to have more fat and im trying to get rid of it, so how do i lose that fat without risking muscle gain?

  433. 49 mos ago

    Give it a try. You will still see some gains.

  434. Rob
    49 mos ago

    Hey, can I see a workout plan that you posted on the internet … oh wait you didn’t. And if you think old school workouts(bench press, squats,deadlifts) are bullshit. You can go play some p90x videos and get a bit more toned.

  435. Mark
    49 mos ago

    can i do this routine in 3-day split?like

    monday- no.1 # Barbell bench press – 4 sets x 5 reps
    Dumbbell one arm rows – 3 sets x 8 reps
    Dumbbell incline bench press – 2 sets x 10 reps
    Body weight or assisted pull ups – 2 sets x as many as possible (amap)
    Dumbbell standing alternating shoulder press – 2 sets x 20 reps
    a) Dumbbell standing alternating bicep curl – 2 sets x 8 reps
    b) Dumbbell standing two hand overhead tricep press – 2 sets x 8 reps

    wednesday- no.2 Barbell back squats – 4 sets x 5 reps
    Seated calf raises – 3 sets x 8 reps
    Barbell alternating lunges (step forward, step backward) – 2 sets x 10 reps
    Standing calf raises – 2 sets x 12 reps
    Barbell good mornings – 2 sets x 20 reps
    a) Reverse crunch – 3 sets x amap
    b) Fold ups – 3 sets x amap
    c) Russian twist with medicine ball or plate – 3 sets x 15 reps

    thursday no.4 Barbell bent over rows – 4 sets x 5 reps
    Dumbbell bench press – 3 sets x 8 reps
    Weighted (add weight using a belt) or assisted chin ups – 2 sets x 8 reps
    Dumbbell incline flyes – 2 sets x 12 reps
    a) Dumbbell alternating front raise – 2 sets x 10 reps
    b) Dumbbell side raise – 2 sets x 10 reps
    a) Barbell standing bicep curl – 2 sets x 8 reps
    b) Dips – 2 sets x 8 reps

    ,and no.5 will be on monday next that ok?but i will follow it according to what you have written.

  436. Jedi
    49 mos ago

    Hey, so what if you really want to cut fat, and your closer to a endomorph/mesomorph? What would you recommend?

  437. Erik
    49 mos ago

    One of the biggest mistakes I do is when im doing a set with only 2×8 I feel like that didnt do it for me.. Im very slim small built with bigger arms but want the rest of me that way to.. Every time i go in the gym I feel like I need to do super sets to feel like I have accomplished something, I want to feel the hurt. But then again I have hit a road block and feel like im not gaining any progress.. I dont think Im over working myself. But should I just stick to the plan or if i feel like i could do more to do more..

  438. Erik
    49 mos ago

    (sorry for the novel) Also I have the worst time trying to keep on weight, I used to take creatine and went from 145-160 stopped and back down to 140… I have been trying to pack on more protein than anything, but could use some more calories now that im reading I should eat more…Any supplements besides protein? Also I read on a website that to get bigger more volume than weight ex…5x20reps with 20 lbs = 2000lbs volume weight lifted…rather than 5×10 with 30lbs= 1500lbs volume weight lifted… so doing more sets tears more therefore builds bigger? Ive been doing sets of 30 with super sets alot lately… More vainey but no mass lol..btw your site is enlightening, refreshing, and motivating.

  439. Mikey P
    49 mos ago

    On number 5 what ab exercise can be used instead of ab wheel roll outs, the gym i go to tends to never carry one.

  440. John
    49 mos ago

    On the alternating shoulder press listed on day 1 you say 2 sets of 20 reps. I assume this means 20 reps per arm. The only reason I ask is that it seems like a lot of reps compared to the other exercises. Is this correct?

  441. Josh
    49 mos ago

    Would it be better to incorporate bands into all of the workouts rather than just the specifed ones?

  442. 49 mos ago

    You will have to choose to prioritize either fat loss or muscle gain. I’d say focus on losing the fat first, then gain muscle later. Use diet to lose fat and strength training to maintain muscle, but use HIIT training in addition to strength training to lose fat quicker.

  443. 49 mos ago

    This should work. Just get in there and train!

  444. 49 mos ago

    I’d recommend lots of healthy eating, a bit of HIIT training to burn fat, and a bit of strength training to build muscle and elevate the metabolism.

  445. 49 mos ago

    I don’t think you are putting in the necessary intensity. You either aren’t lifting heavy enough, you are taking too much rest between sets, or maybe you really do need to use superset with each workout. I often feel that way with smaller exercises. Squats, deads, and bench I can do without needing a super-set exercise, but with everything else I end up doing extra calf, ab, or shoulder work as a superset. Maybe you just aren’t using the right style of training for the way you want to train right now. Consider adding a ton of HIIT and HIRT work into your routines to really push your conditioning.

  446. 49 mos ago

    Well Erik (I’m assuming you are the same Erik as the previous commenter), I think you need to change your training style. I think you need to eat more food, drink pre and post workout shakes, and use a program like Werewolf Training for Muscle Gains. There is some truth to what you said about training to gain, but regularly using 20-30 rep sets is not what you need. You need a program that varies the rep ranges mostly between 5 and 12 reps, but occasionally as low as 1 and as high as 20 (there is really no reason to do more than 20 reps when trying to build muscle). The 8-12 rep range seems to be the sweet spot for most people to gain muscle, but please remember that you need to eat and recover if you want to grow.

  447. 49 mos ago

    Go buy one for $10 at your local wholesale department store. Think Walmart, Target, KMart.

  448. 49 mos ago

    Yes this is correct. 20 reps per arm.

  449. 49 mos ago

    Anywhere you can incorporate bands will lead to increased speed, acceleration, power, and strength, as long as you use them properly. Using bands on something like biceps curls would be a waste of time in my opinion unless you want to develop the acceleration on your curling motion, but the only way that could be useful is to shorten the time it takes to get a beer from the table to your mouth.

  450. David
    49 mos ago

    would it still have the same affect if i done the ab routines on the days i did all the upper body exercises

  451. Cody
    49 mos ago

    Hey, I am 5’10 and 169 pounds i was over 190 a couple of months ago so i have had good success, but i still have some fat left to burn. But, i also would like to gain muscle mass while i lose the remaining fat. would this be a acceptable routine to trim the fat and gain muscle at one time?

  452. Nathan S.
    49 mos ago

    Ok Steve, I am football player and i gained 50lbs in one year just from regular lifting and growing. I now weight 195 and i am 5’10″. I want to start losing my fat and looking jacked so what could i do to burn the fat off of me. and is there are recommendations for how much of what food group I should eat? Thanks

  453. Erik
    49 mos ago

    I am done with day 4 with your workout….I feel like I got hit by a train…And it feels great, I have moved weight up to where even at 2 sets, my last set I can barely do, and have also added a super-set to each day(just to satisfy my excess energy). Also I have increased my calorie/protein intake significantly since the 1st day I read your article.. I will keep in touch and let you know my progress, things feel good so far..
    P.S.- After class I was driving to the gym to start your work out the first day, and the moon was full! Its a sign….I just know it… :)

  454. ryan
    49 mos ago

    LOlz i agree with steve im now gonna be 17 i wieghed 120 a year ago and i started wieght training because i used to be picked on somtimes and felt skinny and pushed around so it pushed me to wieght train and withing the first 5 months i gained 30 pounds like him with no supplements and no protein stuff i used the old fashion way of making peanut butter etc to make shakes and i gained 30 pounds of musicle and i look like he does its not that hard and u dont need all the supplements and stuff that they claim you do its all about determination not all the bs they talk about. And after the movie he did not look anything like that and plus during the movie im pretty sure he pumped up for like an hour before doing the rolls he did.

  455. Shawn S.
    49 mos ago

    So I’m very eager to try this, but I’m having trouble fully understanding everything. Especially when it gets really technical with the nutrition, the metabolic co-efficient, the supplements. Hell even some of the workout routines. I’m fairly new to this stuff and really wanna bulk up. I guess I’m more of a visual learner. Maybe a few youtube video’s or something would help.

    Just a thought. Worst case scenario I can always ask a personal trainer or something, granted they don’t charge me for talking and call it a “consultation”

    Either way I love what you’ve done and enjoy reading it. Looking forward to starting it as soon as I fully understand it all. >.<

  456. John
    49 mos ago

    I was wondering if u could help me … i have been going to the gym for half a year now and i have gained a considerable amount of muscle however i have retained some of the fat from before i started even though i am strict on my diet and my workout … do u have any suggestions how i can get rid of this excess fat while still keeping up my routine?

  457. 49 mos ago

    It’s all true.

  458. 49 mos ago

    This is probably not the routine you are looking for, if you want to lose fat. It’s hard to lose fat and build muscle at the same time, so if I were you I would choose a priority. For gaining muscle, Werewolf Training is ideal. For losing fat, full body fat loss for men would be best.

  459. 49 mos ago

    That would be fine.

  460. 49 mos ago

    Ignore most of the complicated stuff and just start training. The most important thing is to eat enough to grow and to use a post workout recovery drink like Biotest Surge Recovery. Now go lift!

  461. 49 mos ago

    Switch to the full body fat loss for men routine for a couple months and keep your overall calories down (but protein up). You should be able to maintain your muscle and lose the excess fat.

  462. 49 mos ago

    You should consult my posts on how much protein/fat/carbs to eat in a day. Switch to a diet high in protein and healthy fats, and low in carbs (70-120 grams a day).

  463. John
    49 mos ago

    Thanks it looks good i’ll give it a try. By the way this workout routine sounds brilliant. Great work.

  464. Nathan S.
    49 mos ago

    Do you have the web address for it and are there cardio workouts i could do also?

  465. Matt
    49 mos ago

    Is it okey if I add:
    Sit up 2 sets x 15 reps
    Push up 2 sets x 25 reps

    everytime I done a routine?

  466. Ryan Hoffman
    48 mos, 4 wks ago

    Steve, love your website… Its helped me put on 10+ pounds of muscle and counting. I started with your full body routine for 3 months and that was great. I used a split workout after that for another 3 months and now I’ve manned up and I’m doing this 5 day a week program and loving it so far. I’ve been seeing some pretty good gains already and I haven’t even finished the first cycle. Before I found this website I was 6’0 163, now I am 175 with a lower body fat percentage.

    I had a couple of questions though:
    1) I was doing the 3×5 120% bench today and was able to do it with just a little help from a spotter. Should I have bumped up the weight?

    2) The program includes windshield wipers, are those hanging windshield wipers or do I do those just lying on the floor?

    3) I’ve found my core in general to be a little weaker than I’d like, for example I couldn’t even do hanging windshield wipers when I tried. Is there anyway to include more of a core workout in this program instead of just abs?

  467. Rett
    48 mos, 4 wks ago

    Hey Steve, I’ve started your workout routine, and man does it get me sweating, but I’m worried about the drop in upper body activity the program presents compared to my usual.

    My old routine focused about 75% upper body and 25% lower, so needless to say I will gain substantial leg strength/size and some better core muscle… but this leaves me wondering how my body is going to react to switching from 4-5 chest excercises one day a week, to that spread out over a few days. So far (I’m a week and a half in) I’ve noticed a slight decline in upper body mass, even if I have been gaining (which i would say is solely legs).

    I realize it would be unwise to measure the intensity of a workout based on how much you feel it the next day, but this seems beyond just the endurance conditioning that a sole muscle group per day workout plan creates.

    Your thoughts?

  468. Joel
    48 mos, 4 wks ago

    Three months ago I was 124 lbs. Now I’m 135 lbs. I’m 5’7″. My body fat was 10.5 when I checked 2 weeks ago.
    The work out routine that I followed was
    mon- chest, triceps, and shoulders
    tue- back, bi ceps
    wed- legs, abs
    Thurs- chest, triceps, shoulders
    fri- back, biceps, abs.
    These work outs would last for atleast an hour and thirty minutes.
    I rest on the weekends. What would you recommend I change in my work out so that I can gain another ten lbs in 2 months instead of three months.

  469. andy
    48 mos, 3 wks ago

    jesus steve u know it all!

  470. andy
    48 mos, 3 wks ago

    steve i got preparations for the next 10 weeks for exams in june and dont hav much time for this routine, or any type of training at the moment because of studying, as a result ive gained alot of unwanted weight and im not happy about it! i plan on hitting the gym with this routine the second i finish up de exams, im goin to crete in august though and i stand at 5ft 10″ weighing 183lbs, i already have a bit of muscle on me from sports but just want gain more and lose the fat to show it, its(fat) kinda making me insecure. im determined to follow this program in all respects religiously right up until im going away and then after. can u tell me what type of gains, if any, should i expect to see in that time? or should i just focus on loosing the fat and is it a realistic goal of getting low enough body fat to see my muscles in that short space of time? thanks for all these articles, i hope u take time to respond, cheers

  471. Mikey P
    48 mos, 3 wks ago

    As a 17 year old, I’m curious as to what nutrition/eating routine you would recommend. Thanks.

  472. Alex
    48 mos, 3 wks ago

    This workout looks awesome I can’t wait to try it. I was just wondering what tempo I should use. In my opinion, I would go for something like 3-1-2-1. What do you think?

  473. Vixcan
    48 mos, 3 wks ago

    Starting the training tomorrow, wish me luck.
    Height: 5’7
    Weight: 125lbs
    Target Weight: 150lbs

    Ditching all my previous workouts and doing the 18-Day for 3 Cycles. Will post back soon.

  474. Ronald
    48 mos, 3 wks ago

    Do you have videos on Youtube so I can see how you do the exercises? I totally have no idea what some of the exercises are.

  475. 48 mos, 3 wks ago

    Use the nutritional guidelines in this post.

  476. 48 mos, 3 wks ago

    All I can tell you about tempo, is that the concentric (up/push) portion of the exercise should move as fast as possible while attempting to maximize acceleration. Also, I would rather see a quick reversal than a 1 second pause at the bottom.

  477. Phil
    48 mos, 3 wks ago


    First of all, thank you so much for your program we got delivered here!
    I have been working with it for about 4 cycles, gained probably about 10 pounds of muscle, and am reading about this tempo post now.

    I found out in several videos, that in order to get the maximum muscle growth, I am supposed to make slow movements (about 3 seconds up/ 3 seconds down). In fact, this makes more sense to me since my knowledge tells me that less muscle fibers are getting used within a quick movement.

    Can you clarify that missunderstanding?


  478. Shaun
    48 mos, 3 wks ago

    Hey im just starting this program and I would like to clarify one thing. For standing alternating shoulder press it is 2 sets x20. Do you mean 10x for each shoulder or is it 20 for each meaning 40 overall per set?

  479. john.124
    48 mos, 3 wks ago

    im a skinny guy and i’ve been doing the first 18 workouts and i’ve gained 8 pounds but i’ve also been taking a lot of protein and eating a lot.

  480. Alex
    48 mos, 3 wks ago

    That’s exactly why I was asking the question.

  481. Oscar
    48 mos, 3 wks ago

    Hi, I have an alright body but hardly any, muscle, I just did day 1 of the “werewolf training to gain muscle” but I don’t feel like I accomplished a whole lot. Should I add more Weight?

  482. 48 mos, 3 wks ago

    You probably need to increase weight and intensity. Consider also decreasing rest between sets.

  483. 48 mos, 3 wks ago

    20 reps per set, per shoulder = 40 total per set.

  484. 48 mos, 3 wks ago

    Sadly, I have not yet used my video camera to take training videos, although I should.

  485. 48 mos, 3 wks ago


  486. 48 mos, 3 wks ago

    It has been my experience that lifting the weight as fast as possible produces the best strength and power gains. Strength and power gains translate directly into muscle gains since you build bigger muscles when you use heavier weights. The most growth you experience will be from using a weight that you can accelerate through each rep. In this way you will stimulate the fast-twitch muscle fibers to the greatest degree, which means maximum hypertrophy. Read more by people who agree with me at T-Muscle’s Perfect Rep.

    By lifting with a slow tempo you are training yourself to lift slowly, which does not stimulate the CNS; does not potentiate strength, speed, or power gains; and is not optimal for maximum hypertrophy.

  487. 48 mos, 3 wks ago

    I really think you should continue to train at least 30 minutes, 3 days a week, while prepping for exams. In this way you at least won’t be starting from scratch in June. You can probably lose 16 pounds of fat in two months with serious training and dieting.

  488. 48 mos, 3 wks ago

    I recommend you switch to the workout routine on this page for better gains.

  489. 48 mos, 3 wks ago

    I tend to think you have not made the proper transition from relying on volume to produce gains, to relying on intensity and frequency to produce gains. Clearly you are not lifting heavy enough or with enough intensity if you are experiencing a decrease in upper body muscle mass. I would have to see you in action to prescribe a fix, but basically you need to put everything you have into each exercise each day.

  490. 48 mos, 3 wks ago

    Sure. It’s your call.

  491. 48 mos, 3 wks ago

    1) Yes, bump up the weight. Good job.
    2) Hanging.
    3) The complexity of the ab exercises in this routine should really improve your core. It’s not like I have you doing crunches. I don’t recommend adding or changing the ab exercises, but I do recommend using maximum intensity, which means adding weight and pushing out extra reps when possible.

  492. Adam
    48 mos, 3 wks ago

    If Im Dong 2 days worht of working out in one day should I
    workout, rest, workout, rest, etc….
    or should I
    workout, workout, rest, workout, workout, rest,etc….?

  493. Jake
    48 mos, 3 wks ago

    I’m a wrestler. my weight class was 152 this previous season, i’m looking to hit 171 weight class for next season. I started this a week ago and i gained about 2 lbs. already. I think i’m heading in the right direction with this. Thanks!

  494. 48 mos, 3 wks ago

    Are you asking if you should do 4 workouts within a 2 day time span before resting? If so, then probably not… maybe you could withstand that for a couple months but you’ll get sick and injured pretty quick doing 2-a-days consistently.

  495. Nick
    48 mos, 3 wks ago

    Just started 2 days ago! little sore but im glad im feeling it. 5’9″ 150lbs hoping to get up to 170. lets see how many cycles it takes!!!

  496. John
    48 mos, 3 wks ago

    First, thanks for answering all my previous questions so quickly. I have found your site extremely helpful. My question now is about the BB deadlifts. I’ve read in several places about how to do these properly, but I’ve never actually had someone there to show me. How much am I supposed to feel these in my lower back. I keep my head up, do not round my back, and keep the bar as close to my body as possible, but I still definitely feel it in my lower back. My legs are still getting a good workout, but I wanted to make sure I am doing this correctly. I may just need to go down in weight some. Thanks.

  497. Adam
    48 mos, 3 wks ago

    Yeah I was thinking about that. Thanks for the info!

  498. 48 mos, 3 wks ago

    have just completed my 2nd 21 day cycle. had more rest days than advised due to commitments but have had great results. roughly 8kg of weight/muscle gain and massive strength improvements. thankyou

  499. Matthew
    48 mos, 3 wks ago

    Hey Steve, this might be rather lame, but whats the difference between a back squat and a normal squat? and is there anything i can substitute for ab rollout?

  500. Keller
    48 mos, 3 wks ago

    Just to clarify, are the “a) b)” exercises at the end of the workouts supersets?

  501. Qivon
    48 mos, 3 wks ago

    i heard that optimum whey has a new formula and everyone is sayin it taste horrible so i dont know if i shud risk buyin it …. i wonderred if anyone has heard or sci mentor aparently it is the best tasteing out there atm and 25g of protein perseving more than optimumnutrition its cheaper and there more seving in the same size tub ? steve wat do u think

  502. Ramin
    48 mos, 3 wks ago

    I finished 3 cycles of this workout program with the use of any supplements. I’m 17 years old and I’ve gained 6 pounds of muscle from this. IT KICKS ASS!! Thanks for the help Steve!

  503. John
    48 mos, 3 wks ago

    Hey Steve, I’m 19 years old 5’8 and weight 130 pounds. I’m about to Start this workout starting April 21st. and I’m hoping to put on 20 pounds of muscle or atleast somewhere in that range. I will be doing the 18 day workout but I’m still somewhat curious as to how I would go about doing this per say….

    Barbell bench press – 4 sets x 5 reps
    Dumbbell one arm rows – 3 sets x 8 reps
    Dumbbell incline bench press – 2 sets x 10 reps
    Body weight or assisted pull ups – 2 sets x as many as possible (amap)
    Dumbbell standing alternating shoulder press – 2 sets x 20 reps
    a) Dumbbell standing alternating bicep curl – 2 sets x 8 reps
    b) Dumbbell standing two hand overhead tricep press – 2 sets x 8 reps

    —–By This do you mean use the barbell bench press and do 5 reps. then give yourself a short rest and do another 5 reps. And continually do this until you are done the 4 sets, after which you move on the the dumbbell incline do 10 reps give yourself a short break and do another 10 reps?

  504. John
    48 mos, 3 wks ago

    Also I was wondering what you meant by (120% of 5 rep Max) and in doing the reps should you be choosing the weight in which you know you’ll be able to accomplish the recommended amount of reps/sets with.

    Sorry for all the questions I just don’t want to be doing any of this wrong. And this is a wonderful site you’ve got here thank you.

  505. 48 mos, 3 wks ago

    Congrats on an awesome website, Steve!

    I’m a senior in high school, and have been using this program (with slight day to day alterations as I see fit) for about three months. Today at a baseball game somebody mentioned something about how I’m looking bigger. This started an entire conversation about how much stronger and more ripped I have been looking. I’ve now given three people this website’s name!

    So thank you for your hard work ad dedication, it has helped me!

  506. Dave
    48 mos, 3 wks ago

    I’m up to day 7 on my first time through this and it all seems to be going ok so far but I’ve recently read up more on weight training for hard gainers (which I can assure you I certainly am) and that seems to favour 2 full body workouts a week to maximize recovery time.

    I’m keen to continue and at least complete one cycle of this and then perhaps reassess after that but what’s your opinion on the matter? Basically I’m curious about whether or not this is the right workout for me because of the vast difference between the number of training days in this program compared with a more typical “hard-gainer” program.


  507. Patrick
    48 mos, 3 wks ago

    Hey, I’m not real clear on how the resistance bands come into play? I only have free weights, do I use the bands with weights or substitute them out?

  508. Ronald
    48 mos, 2 wks ago

    Hey im unsure of this part of the routine can someone clarify this please?

    Dumbbell standing alternating shoulder press – 2 sets x 20 reps
    a) Dumbbell standing alternating bicep curl – 2 sets x 8 reps

    it says alternating shoulder press 20 reps does that mean 10 per arm or 20 reps per arm? im thinking 10 reps per arm?

    also with the alternating bicep curl it says 8 reps is that only 4 reps per arm or 8 reps per arm? im thinking it means 4 reps per arm but that’s so little.. i guess because im super setting with triceps?


  509. Nathan Floyd
    48 mos, 2 wks ago

    I can’t believe it. This workout routine actually work. I was at a plateau of weighing about 150 lbs. Now Im 154 and i just got done the 3rd cycle. I followed everything and at times, skipped the abs and put more weight and did less reps on certain exercises. In due time, I noticed I got stronger and my chest got bigger with this program. My calfs also grew. Im so happy because I was stuck at a plateau for the longest.

    Hear it from me. It can be done.
    Dedication is all it takes.

  510. Joseph
    48 mos, 2 wks ago

    heyyy i want to know if I can do this orutine whithout hurting my back cause I wan to gain weight an I have a back broblem a discus bad and im 17 years old like jacob
    can I take these routine easyly?

  511. 48 mos, 2 wks ago

    20 shoulder presses per arm. 8 curls per arm.

  512. 48 mos, 2 wks ago

    Thank yourself for remaining dedicated and sticking to the program.

  513. 48 mos, 2 wks ago

    Yes they are.

  514. 48 mos, 2 wks ago

    Only take my advice and use my workout programs after first consulting with your doctor.

  515. 48 mos, 2 wks ago

    Nice job!

  516. 48 mos, 2 wks ago

    You would add the bands to the weights. They are not necessary but will help tremendously with increasing your acceleration.

  517. 48 mos, 2 wks ago

    I believe this routine is perfect for a hardgainer.

  518. 48 mos, 2 wks ago

    Yes, that is exactly what I mean.

  519. 48 mos, 2 wks ago

    With the overload negatives, you shouldn’t be able to complete 5 reps because it should be 20% more than you can handle. It’s all about getting under the load to expose yourself to heavier weights. A partner should help you lift the weight up on each rep. You lower it slowly.

  520. 48 mos, 2 wks ago

    I haven’t tried it, but still like Optimum Nutrition best.

  521. 48 mos, 2 wks ago

    No difference between the squats. You should really do the ab rollouts. Substitute with weighted sit ups if you must.

  522. 48 mos, 2 wks ago

    You should go light enough to master the form. You will feel it in your lower back a little, as well as everywhere else on your body. Ask someone who’s been lifting for a while and looks moderately thick. He will be able to show you good form… maybe…

  523. Ronald
    48 mos, 2 wks ago

    Hi I haven’t started this program yet but I been looking over it and reviewing you know where you mention:

    a) Barbell standing bicep curl – 2 sets x 8 reps
    b) Dips – 2 sets x 8 reps

    I don’t know how tired I will be after super setting the bicep curls but I often do weighted dips with 45 lbs on a belt, what if im not fatigued by just using my body weight should I add weight?

    also on the rest days is it okay to do some low intensity cardio?

  524. Rett
    48 mos, 2 wks ago

    Sorry Steve, basically had a repost of my original dilemma with a slight change, due to not seeing your original response.

    Fortunately, I put everything I have into each set, but I realize everyone is different. I added in shrugs on weeks 1 and the beginning of 2 at key points, and noticed no decline in mass there as a result. I love the core this routine produces, so I’ll be sticking to it. It simply seems as though I will have to find points at which to add in front and side raises, and an additional row/press on whichever muscle does the 4×5 set that day (which seems to have no effect on my frustrating body whatsoever. Maybe I should simply swap it for a 3×8?)

  525. 48 mos, 2 wks ago

    Always add weight when possible. You thought I meant bodyweight dips? haha…. no no – add weight! 45 lbs? That’s it? I want to see 55 lbs this week!

  526. Zarin S.
    48 mos, 2 wks ago

    hey steve i just wanted to say that i have been on your program for one whole cycle now and although i do feel like i’ve been run over by a train i have to say you did a phenomenal job with this workout. i do have one question however i have recently come across another program known as the p90x workout, i’ve reviewed it, but i haven’t tired it and to be honest it looks a bit like your fatloss workout. To be honest i don’t want to get too bulky but at the same time i don’t want to be a skinny guy with just a bit of muscle, the closest match i can think of is tayler launter. anyways my question is which plan, after werewolf workout, do you recommend will be the best to achieve launter’s look?

  527. Mike
    48 mos, 2 wks ago

    Hey bro, as someone that’s been lifting a while and talks to a few pro natural lifters I’ll put in my 2cents. when you do deads don’t ever go all the way down to wherethe plates touchthe ground, go down with the bar to mid shin level and come back up. You’ll def feel it but make sure you start light and stretch those hams. Also FYI deads are mainly for upper back but work alot of lower back and the spinal erectors. Good luck!!

  528. Ronald
    48 mos, 2 wks ago

    hey steve was wondering how to do this exercise i googled it but it looks like ill need some kind of equipment that football players use.. we dont’ have that equipment at my gym.

    Toe push on sled – 3 sets x 12 reps

    I see it says you can also do wall sprints i don’t know if thats similar to that exercise, or if you could tell me a way to do it without that a sled type device.

    also was wondering what this means:

    Barbell deadlift – 5 sets x 5,2,1,1,1 reps
    Donkey calf raises – 2 sets x 8 reps
    Barbell squats – 5 sets x 5,2,1,1,1 reps

    how come it says 5 sets rep count is 5,2,1,1,1?


  529. 48 mos, 2 wks ago

    That is horrible advice Mike. I would say that form is true of stiff leg deadlifts, but for regular deadlifts you ALWAYS want to the bar to touch the ground. If not, you risk injuring your back. Also FYI deads are not mainly for upper back. they target your hamstrings and posterior chain. Upper back benefits are a side effect of heavy deadlifts. It sounds like maybe you’ve been talking to bodybuilders.

  530. 48 mos, 2 wks ago

    I highly recommend you spend a month or two using the Werewolf Training for Strength Gains, but you feel like you need to move straight to fat loss, you can, I’m just afraid you might lose some of your new muscle mass by focusing on fat loss right away.

  531. 48 mos, 2 wks ago

    You can try swapping it for 4×8 if you want. Try increasing the intensity on all 4 sets. Use heavier weight right away and make all 4 sets heavy work sets. Vary your form a little bit on all 4 sets. For example, when benching 4×5 feel free to start with a wider grip and move your hands in 1-2 inches on each subsequent set. Just make sure to accelerate through each rep and use maximum intensity.

  532. 48 mos, 2 wks ago

    The sled is a leg press. Anything that would normally be used as a leg press, can be used for toe pushes. There will be a machine at your gym that you can use for this.

    For 5 sets x 5,2,1,1,1 reps; that means you are doing 5 total sets. For the first set your goal is 5 reps. For the second set your goal is 2 reps. For the third through fifth sets, your goal is a single rep, which should be a PR max. What is a PR max? PR = personal record. Max = the maximum amount of weight you can lift. For deadlifts, that might look like: 225 lbs x 5, 275 lbs x 2, 300 lbs x 1, 310 lbs x 1, 315 lbs x 1

  533. 48 mos, 2 wks ago

    I wouldn’t say it’s horrible advice, that’s a slight exaggeration lol.Yes I speak with bodybuilders and that form was taught by none other than Dorian Yates, the baddest back in bodybuilding for an era. With stiff legs I like to stand on a 6in box and get a good stretch on bottom with light weight. Thanx for the additional info as well though

  534. Rett
    48 mos, 2 wks ago

    Thanks for the tip. I always wondered whether varying my grip would be a bad thing, but it always naturally felt like it might work the muscle a little better by varying it up just slightly.

    I benched 4×5 yesterday. 185 all 4 sets. The first set was the only one that felt like I might have been able to push out 1 or 2 more. After that, I was throwing in everything I had to hit the 5th rep. I found a few issues that I corrected. 1 being my rest time, which was way too long. The other was acceleration, like you said. I will probably still use 4×8 to suit me for another cycle, but this should make a difference. Thanks again.

  535. Vixcan
    48 mos, 2 wks ago

    Hey Steve, great workouts so far, but my arms never feel worked out, should this be a concern? Or just keep going on with the program to see how it pans out.

  536. Kevin
    48 mos, 2 wks ago

    Im a freshman in college. I am about 6’2 and 175 lbs and am prolly at about 7% body fat. However, I want more size without having to sacrifice how toned and ripped my muscles are. I hate the “smooth” look that ppl get when they blow up. What kind of a diet would you recommend for me? I am unsure as to what kinds of foods I should be eating. I only got to where I am by dedication, I did not take any supplememnts or go on any diets. I think the thing i would like to improve most is my abs. Im stuck with a 6 pack and a halfass one at that.

  537. 48 mos, 2 wks ago

    And thank YOU for the bodybuilding insight.

  538. 48 mos, 2 wks ago

    Stick with it for now. Throw in an extra triceps or even a biceps exercise as you see fit, but be careful not to overtrain.

  539. 48 mos, 2 wks ago

    I believe you have a fast metabolism, but I can’t tell for sure. 6’2 175 lbs does say something about your metabolism, that’s for sure. I think if you followed this Werewolf Training for Muscle Gains program, that you would experience great results. If you start gaining weight too quickly, and you know it must be fat weight, just back off on the calories until you hit the sweet spot. Want to thicken your abs? Use abdominal exercises with weight added, or use exercises that are hard enough where you can only get 5-10 reps per set. High reps = flat, shallow, weak looking abs. Low reps = thick, dense, strong looking abs. Like all muscle groups, the heavier you go, the thicker and denser your muscles will become.

  540. Oscar
    48 mos, 2 wks ago

    Thanks for the Advice, I feel like a train hit me after adding weight and intensity to your workout. I’m on day 11, and I’ve already Gained about 4-5 lbs of muscle. Just a quick question is Whey protein okay for this workout? and should I add in any cardio?

  541. Ronald
    48 mos, 2 wks ago

    what muscle group are you exactly hitting with the toe push on sled exercise? am i just pushing off with my toes on the edge of a leg press machine? to work the calves?

  542. Oskar
    48 mos, 2 wks ago

    Hi i just wondering what training program you would recommend for me. Im 18 years old and way 57 kg and im 175 cm long. I wanna get to about
    65 kg but should i do this program or the generic full body workout routine.

  543. Oskar
    48 mos, 2 wks ago

    I have been going to the gym for a coupple of montsh without a general plan and gaind about 4 kg. So now i feel like i need a better plan to go furter so thats wy im asking you about what program is best, this program or the generic full body workout. The reason i started training is that im a bit skinny and cant gain weight by eating.

  544. 48 mos, 2 wks ago

    Use this program to gain weight. Also, you CAN gain weight by eating, you just don’t eat enough. You will have to force feed yourself every 2 hours whether you are hungry or not. Make it happen.

  545. 48 mos, 2 wks ago

    You should do this program.

  546. 48 mos, 2 wks ago


  547. 48 mos, 2 wks ago

    I don’t think you gained 4-5 lbs of muscle after 11 days, but good job anyway. Whey protein is great for this workout. You should not add cardio if you want to maximize muscle gains. Do add cardio if you don’t care as much about muscle gains but would rather stay lean.

  548. X4
    48 mos, 2 wks ago

    Height : 5’6
    Weight: 140 lbs
    Target weight: 160

    Got the metabolism of freakin Flash
    Doin the 7th rest day.. I’ll get back to you sometime in June – July
    I’ll let you know wassup by then… I got faith Brotha!

  549. Mikey P
    48 mos, 2 wks ago

    Hey Steve quick question, as a 17 year old turning 18 very soon, and just started lifting again for the first time in 3 years about 3 months ago. I’ve been told this program is too advanced but I was just curious on your opinion.

  550. angel
    48 mos, 2 wks ago

    yea im not a big fan of Barbell back squats

    is there any other exercise that i can replace it with

  551. Jordan
    48 mos, 2 wks ago

    Hey Steve. I’ve been working out for about 8 months before I started your program. I’m 25yo about 5’9”, and 150lbs. Although I feel like I’m pretty strong (185lb 6 rep bench sets) I definitely felt like I hit a plateau, and the 10 days I’ve been on your program have finally beat me up, which is great. (jumped to 195lb 5 rep bench sets since starting)

    My question is how can I gain the weight. I already eat about 8 times a day, and as much as I can, but I just can’t seem to gain weight. I have a very fast metabolism, but no matter how much I workout, I can’t gain. I take creatine, NO Explode pre workout, monster milk after workouts, and muscle milk before bed (caseins). During the day, aside from a very high protein, low fat, and low carb (complex carbs only) diet, I also throw a few protein bars in there. I’ve been stuck at 145-150lbs for months.

    Lastly, aside from gaining the weight, I also cannot for the life of me get the last half inch of fat off my stomach to really make my abs rip. I used to do heavy weights as well as 25 mins of cardio 6 days a week, and I couldnt get the last bit off my stomach. Now with your workout I do no cardio other than a short warmup before weights. I’m afraid if anything it will add weight to my abs. Sorry for the long comment.

  552. 48 mos, 2 wks ago

    Barbell front squats!

  553. 48 mos, 2 wks ago

    This program is definitely not too advanced for you. Give it a shot. Even without using my recommendations for bands and overload sets, this workout will still give you great gains.

  554. 48 mos, 2 wks ago

    You really need to decide what your priority is. If you try to gain muscle but are constantly worried about a little smoothness on your abs, you won’t have success gaining muscle. If you structure your diet and workouts to try to lose fat, then you will get stressed out when you can’t ‘gain weight’. Choose one goal and make it a priority for 2 months. If you want to focus on gaining muscle and minimizing fat loss, then I suggest you try Werewolf Training with 3, 20 minute HIIT or HIRT sessions thrown in throughout the week. This can be done after weight training, in the morning if you lift at night, at night if you lift in the morning, or on an off-day. Just don’t be surprised if you experience fewer muscle gains than some of the other people on this program.

    As far as your diet goes, if you want to gain weight and have a super high metabolism, then your best bet will be to keep a food journal for at least a month. Write down everything you eat including food, serving size, calories, protein, carbs, fat, and sugar. I think you will be surprised at how few calories and macronutrients you actually consume daily. To get yourself up to 170 lbs, you are going to need to eat at least 2600 calories a day, but I think it’s going to end up being even higher than that.

    In conclusion, you have to make a choice. What’s it going to be? Lose those last 5 pounds of fat, or gain 20 pounds of muscle. It’s your decision.

  555. casey
    48 mos, 2 wks ago

    Steve, lots of awesome advise i’m reading so far here is my info. I have been a weight lifter/athelete since high school and have always spent time in the gym atleast 3 times a week. i also trained MMA for a couple years untill I joined the AirForce. I am short ie 5’4 and only weigh 130lbs. But I am RIPPED as in 6 pack with strong obliques and I look buff for my size (i can bench 250lbs). I want to gain around 15 lbs of muscle but keep the ripped abs and looking cut. I’ve stopped the cardio and started eating you’re recommended protein intake today. Man its alot of protein; anyway will this work out for my body type?

  556. danny
    48 mos, 2 wks ago

    so i have problems doing squats and dont really like doing them is tere another exercise i could do 2 replace doing squates

  557. 48 mos, 2 wks ago

    Sounds like you will probably stay ripped no matter what. In that case, I would definitely say cutting back on the cardio and increasing total calorie intake, especially protein and complex carbs, will help you gain some mass. Benching 250 at 130 is great! Keep up the hard work.

  558. 48 mos, 2 wks ago

    Unless you have an injury or you were born with a physiological limitation, if you don’t like squatting and have ‘problems’ doing them, that’s all the more reason you should do them. If I were your trainer I would drop the weight you are using WAY down, perfect your form with just an empty barbell, and start adding way slowly being sure not to compromise your form. Since squats are so hard for you, I would find a way to squat 2-3 times a week until you are comfortable with them. Switch to front squats if you’re uncomfortable with back squats. There is no replacement for squats.

  559. casey
    48 mos, 2 wks ago

    Would throwing in a day of HIIT sprints a week ensure I stay ripped or should I just do the werewolf routine and stop worying about my precious 6 pack?At 130 I should eat around 120g of protein and up my calories correct? My preivious post is two up.

  560. 48 mos, 2 wks ago

    If you want to weigh 150, I’d try to get 150 g of protein a day. To gain weight you are going to need at least 2200 calories a day. I’m assuming your metabolism is out of control, so that number might have to really be inflated. How many calories do you normally eat in a day?

    I can’t promise throwing in a day of HIIT sprints will keep you ripped, but my guess is that you will stay ripped even if you don’t throw in a day of HIIT sprints. However, being in the military I don’t know if you have any physical performance requirements like sprinting up hills for time with a pack loaded with 100 lbs of rocks, although being the Air Force I’m betting that’s not a requirement. Is your daily lifting routine the only exercise you normally get?

  561. casey
    48 mos, 2 wks ago

    we also have group PT where Mon, Wed, Fri where we do circuit training in the gym for 30 min, I can usually manage where I can talk to the person in charge and do my own thing though. He knows I’m in great shape and don’t want to do to much cardio. I will be changing squads soon and they give there ppl 1.5 hour lunchs and are a block away from the gym so I will be able to work out doing what I want starting in MAY. I don’t really know how many calories I eat in a day but i’m betting it was around 2000. I started eating peanut butter on wheat bread with honey and drinking a protein shake 3 times a day. I did the math and that is right around 100g of protein, plus whatever i get for meals

  562. 48 mos, 2 wks ago

    Sounds like if you just had some extra time to train and some more protein to eat, you’d be able to put on 10 lbs of muscle in 10 months to a year. A pound a month is nothing to scoff at, especially with the schedule and diet you probably have to endure.

  563. casey
    48 mos, 2 wks ago

    Is throwing in a few extra sets of varying workouts ok to target areas I want to really bulge? ie day 3 i threw in a 3×8 close grip benchpress to hit my triceps and alternating 3×5 each arm bicep curls to hit the bi’s. Will that break the routine?

    also what is your opinion on testosterone injectables…my sister is a pharmacist. pros/cons?

  564. Mikey P
    48 mos, 2 wks ago

    Awesome, just started a couple days ago, looking forward to this. I’ll give an update after a few cycles.

  565. Austin
    48 mos, 2 wks ago

    Hey Steve I just completed my first cycle of training and i’ve had great gains! However, I did manage to put on a little bit of fat from all the food being consumed. Would you recommend adding some HIIT with my second cycle ( 3 times a week for 10-15 mins ), or should I wait one more cycle before trying to cut fat? Thank you.

  566. Allen
    48 mos, 2 wks ago

    Steve, I have a dislocated shoulder injury from 6 years ago, what exercises can replace the shoulder fly’s that will work out with this program? Is there anything else to watch out for with this type of injury in this program. I’ve been lifting for 8 months now and so far so good just can’t do the fly’s or any type of exercise that relates. I will be starting this program Tomorrow!!

  567. 48 mos, 1 wk ago

    Feel free to add in one HIIT session for 30 minutes if you want. A better solution if you are more concerned with muscle gains, might be to just eat slightly less food.

  568. 48 mos, 1 wk ago

    You can add some extra sets if you want, but I can’t promise that it won’t break the routine. Most likely, you probably won’t get much added benefit from adding exercises, but it shouldn’t hurt you too much either. I set the program up that way for a reason, but if you think you need extra sets then who am I to stop you from giving your body what you think you need.

    Regarding the juice, hopefully you are at least 21 years old and have been training for a couple years. Make sure you know what you are doing, and make sure you have some Post Cycle Therapy (PCT) on hand before you start sticking yourself.

  569. Tom
    48 mos, 1 wk ago

    I am restarting the program for the third time. I have been doing other programs in the interim. I have been at this game since 1965. I designed my own high school’s program in 1966 as a sophomore. I do have favorite programs that I use and will use as an in-between program after the third round. This is a great program but how do I modify it for a bit more, more sets, more reps or just more. And, my abs really could do with the work you have set up in this program, so no more there. I would like to know from others how they may be modifying this program. I do add cardio as I am an endomorphic body type. At least five times a week. If you can, Go Heavy Werewolves! Can’t wait for more of your new programs.

  570. Powerlord
    48 mos, 1 wk ago

    Hello Steve,

    I have been in to body building since 2007, but not religiously, on and off. Let me give some stats first:
    Height: 182 cms
    Weight: 79 Kgs
    Benchpress Incline: 180 to 190 pounds 5 reps
    DB Press: 200 pounds incline
    Deadlift: 200 pounds
    Squats: 130 to 140 pounds 6 reps with difficult
    Dynamic Lunges: 140 pounds 8 reps
    Shrugs: 430 pounds

    Now, I NEVER seriously worked my legs whenever I worked out. Initially, I gained strength, but now, the gains are very slow. After going through your site, I realised that to hit 90 kgs weight, I need to consume approximately 3,000/- calories, which I shocking wasn’t. Protein and carb intake is fine, but no fat in the diet, which I have corrected.

    My target is to have a body at least like Vin Diesel, at least 18″ biceps without roids, and a benchpress of 450 to 500 pounds, Squats around 650 pounds
    and deadlift of 600 pounds.
    I am already 34 years old.
    I workout just one body part at a time. I have a separate arms day when I do biceps, triceps, shoulders and forearms.

    I don’t want to slog like a maniac in the gym only to realise that I have had no gains in terms of strength or mass. I would say I am almost an ectomorph. Just have a slight side belly.

    Please advise if werewolf training will help or would you be having some other suggestions for me?

    Thanks a ton my friend.

  571. Oskar
    48 mos, 1 wk ago

    What is the difference in the standing and seated calf raise or is it just two exersises For the calfs

  572. elvis
    48 mos, 1 wk ago

    I was just wondering how taking days off helps increase volume as you call it..

  573. 48 mos, 1 wk ago

    Did I write that? Taking days off helps your muscle to recover, which means you can exercise more effectively. I’m not sure when I wrote that taking days off helps increase volume, or what I meant.

  574. David M
    48 mos, 1 wk ago

    ive decided to give ur program a shot steve but i also would like to incorporate a minimum of 6 sets of kettle ball raises into my exercise routine. can i just throw those sets in there or should i take out a few lunges squats (i really want to keep the squats)? im training for college basketball next season and i want to put on an extra 10-15 lbs. onto my frame as well as maximally increase my power output, is this a good weightlifting regimen for those purposes?

  575. Nick
    48 mos, 1 wk ago

    Steve!, Just want to say this workout is great so far! almost done with my first cycle. my body is becoming more V shaped. but i only gained about 3 more pounds. beng 5’9″ 150lbs i still feel pretty scrawny what can i do to hit about 170? i try to eat 6 times a day but its hard cuz im in college and i dont have a lot of food points to get food here. i also drink a scoop of whey in 8oz milk 3X a day. Any suggestions to get me bigger muslces and gain that weight?

    thanks so much!!!

  576. Justin
    48 mos, 1 wk ago

    height: 5′ 11″
    weight: 170 lbs
    target weight: 185 lbs
    age: 21

    Max Bench 295 PLATEAU that is pissing me off

    I gain muscle pretty easy, but i guess its not as “lean” as i want to look. I have always pumped heavier sets trying to gain weight since i started out weighin 135 lbs 3 years ago. Really havent tried a full blown diet yet, but im gonna give it a whirl. Any additions to work/diet that could help me look more toned while still putting on mass? Thanks for posting this by way, im pretty excited about this workout.

  577. Ali
    48 mos, 1 wk ago

    does that mean you don’t have to do them because they are additional??? what does supersets mean???

  578. Tom
    48 mos, 1 wk ago

    Taking extra days off gives you more recouperative time. Fewer days off gives you the increased volume in a shorter period of time.

  579. Mikey P
    48 mos, 1 wk ago

    Anything I can substitute for Glute-ham raises? And barbell jump squats tend to beat the shit out of my traps, could I get by doing regular squats or is there something else I can do.

  580. Justin
    48 mos, 1 wk ago

    well i looked back at some of your advice bout trying to cut out some fat gonna stick to the muscle gain for a couple months then try to cut up some from there

  581. 48 mos, 1 wk ago

    i am currently on an 8 week lose fat and gain muscle plan and I am wanting to switch to werewolf training after it is complete. I am a tennis player and i was wondering how I could fit tennis around this.

    From the looks of it werewolf training requires no HIIT so I can use tennis as my cardio and I try to play for as shorter time as possible. At the moment I training with weights on MON, WED and FRI and playing tennis either a few hours before my weight sessions (taking a shake before tennis and gym) and sometimes on the days in between (where i should be ideally resting? and i play at length on sunday’s.

    Basically the sum of what I want to know is how can I incorporate tennis into werewolf training, should I play before weight sessions providing i take an hours rest and eat, or should i play on the rest days?

  582. ckdt
    48 mos, 1 wk ago

    Hey steve I just started the program today and plan to stay with it for a couple of 18 day cycles. I am 6’2 170# and am looking to be 185-190. I just wanted to know what you thought the best type of complex carbs would be for me to consume?

  583. Oskar
    48 mos, 1 wk ago

    On the barbell bent over rows is the grip palms up or palsm down

  584. Dylan
    48 mos, 1 wk ago

    hey, i have a small chest. i made the mistake of avoiding bench press when i first started going to the gym. i want my chest to catch up to the level my other muscles are at with out neglecting them. any tips?

  585. John
    48 mos, 1 wk ago

    Hi I tried to do the glute-ham raises in the gym tonight but they just dont have the equipment for it, is there an alternative?

  586. Kevin
    48 mos, 1 wk ago

    what does this mean?

    a) Dumbbell one arm concentration curls – 2 sets x 8 reps
    b) Skull crushers – 2 sets x 8 reps

    does this mean you do the curls 8/8 and then move on to skull crushers and do 8/8 without rest?

  587. Zarin S.
    48 mos, 1 wk ago

    okay steve thanks :D

  588. tommy
    48 mos, 1 wk ago

    yo steve i just have a question really when doing the exercises that are 2 sets of 10 and stuff like that, would it be okay to use moderate weight like if it wasn’t your max, but it certainly isn’t too light for you. Also would it be okay to train for about an hour and a half, but if you count in warm up, stretch and rest time in there?. thank you

  589. manny
    48 mos, 1 wk ago

    Hey steve i was looking at this and i was wondering,im 148 pounds imm 17 and over weight ive been weight lifting for about 2 years but im still over weight n still at you think if i do this it will get results?

  590. raymon
    48 mos ago

    hi i`m raymon 25 yrs old,5`10, currently weighing 176lbs, what program is best for me?

  591. Hunter
    48 mos ago

    I would like to start by thanking you for posting such great workout it is exactly what i have been looking for. I am planing on starting it soon but was wondering what the a and b thing ment towards the end of the workouts

  592. Adam
    48 mos ago

    Hey just wondering, you seem to have bench press (barbell) on here like almost every day. Is that really healthy? Your chest needs alot of recovery time…

  593. Nuno
    48 mos ago

    Guys I can tell you that this routine has done wonders for me. I had an assessment done before starting this program and weighed in at 76,7Kg which 20% was body fat. 3 months later of following the schedule on a 21 day routine and managed to do 3 cycles of it and this is my results:
    Weight 76,7Kgs —-> 75,7 Kgs
    Body Fat 20% —-> 11%
    Biceps increased by 5,4 cm
    Chest increased by 5.9 cm
    Waist decreased by 2.4 cm
    Thighs increased by 2 cm
    Calves by 1.8 cm
    Muscle weight —-> +5.8 Kgs

    Finishing up one more cycle and then I’m moving onto Strength gain routine.

    Supplements — Muscle Meal 5XL twice a day
    100% Whey Protein 30 min before and 30 min after gym
    Synergy Whey Protein before going to bed

    All of this stuff is from Evox ( and there is for sure equivalents from other vendors overseas and other manufacturers.

  594. Joe
    48 mos ago

    Would you consider Taylor Lautner’s abs dense or flat?

  595. Anthony
    48 mos ago

    Hey Steve, Ive been reading and following up on your site but havent tried any full body workout routines. I currently train in MMA 5-6 days a week so i do lots of different workouts and obviously cardio on those days. But on my free time im looking to start working out and lifting weights.. Which full body workout routine should i strive for on my free time? I was thinking more the muscle gain or fat loss but wasn’t too sure. Your advice would be greatly apprecriated.



  596. Mikey P
    48 mos ago

    Also wondering what a good substitute would be for Toe push on sled. Thanks.

  597. Sven
    48 mos ago

    i was wondering what i could do as a substitute for the sled push. I don’t have access to a leg press machine. all i have are a barbell and a bench.

  598. Jake
    48 mos ago

    on day 14 you said do ab wheel rollouts to the left, straight and right
    what do you mean by left and right ab wheel rollouts?

  599. adam h.
    48 mos ago

    what do you think about p90x? all my friends are trying it, but i like this more. Which is better for muscle growth?

  600. 47 mos, 4 wks ago

    Werewolf Training is better for muscle growth. P90X is pretty good for fat loss. Crossfit is just as good for fat loss, but is also better than P90X for conditioning and muscle growth. Crossfit is not, however, better than Werewolf Training for muscle growth.

  601. 47 mos, 4 wks ago

    Instead of rolling out straight ahead, roll out to the side. Just think of a giant V starting at your knees – roll out to the sides to form that V. If you roll to the left, then straight, than to the right, your motion would look like this: \|/ Get it?

  602. 47 mos, 4 wks ago

    Choose any straight leg exercise machine and the gym, and do toe pushes on it. If nothing like that exists, stand on something with your toes and hold a dumbbell while doing standing calf raises.

  603. 47 mos, 4 wks ago

    Taylor’s abs are about average. They used to be pretty flat when he was skinny, but now they are thicker… wouldn’t say they are super dense though.

  604. Kyle
    47 mos, 4 wks ago

    hey steve ok me and a friend got into an argument about how to bench. I said you should touch your chest and he said you shouldnt because it can injure your shoulder you should stop like 1 inch away from your chest? What is the right way to? And something about me is for some reason like on my third set like i kind of feel it burning and yea im a little tired but all of a sudden ill be going good and then bam everything just dies on me and i cant hardly hold the weight. Why is that?

  605. Pablo
    47 mos, 3 wks ago

    I started the work out im on day two and the good morning kicked my ass .. i have been working out for a long time and i never felt ass sore as right now wooww..
    Height : 5?9
    Weight: 185 lbs

  606. david
    47 mos, 3 wks ago

    hey, iv just started the programme but i have 2 questions
    firstly is it ok the replace barbell activities with dumbbell equivalents?
    and secondly can a lat pull down machine be used rather than pull ups?

    thanks alot

  607. Hunter
    47 mos, 3 wks ago

    how do u do toe push on sled

  608. Jake
    47 mos, 3 wks ago

    3 words: IT FRICKIN WORKED!

  609. Mikey P
    47 mos, 3 wks ago

    I just finished my second cycle about 3 days ago, I have seen great gains thus far, I’ve gained about 10 pounds. Probably not all muscle but id say at least 8 lbs. of it. Starting my third cycle soon, this is a great routine.

  610. John Thero
    47 mos, 3 wks ago

    Hey i was just wondering i read through the whole workout, and i noticed that in one day you only work the muscel out one time in the session like day one 2 sets of 8 bicep curls, isnt that not enough to really get the muscel ripped and ready to grow, how can u work the muscel such a little bit and expect gains? thanks bud by the way im 25 5=11 at 185 is there something else i shlould be doing? and i grow muscle pretty fast but i also have kind of a high metabolisim thanks

  611. Christopher
    47 mos, 3 wks ago

    just wondering if this workout if for all types of people tryng to build muscle? whether your a very slim guy to quite a big guy

  612. 47 mos, 3 wks ago

    Yes, this routine would be great for anyone. Depending on your starting body fat, you may want to eat a little less if you’d rather try to avoid gaining fat.

  613. 47 mos, 3 wks ago

    You need to take those 2 sets and push yourself with maximum intensity. Destroy those biceps with those 2 sets. Besides, you will be working the biceps twice a week, which is plenty.

    Furthermore, if you are training correctly then you will get a ton of bicep volume with other exercises like rows, chin ups, deadlifts, and other exercises that will force the biceps to grow. You don’t need endless sets of curls to have great bis. Besides, this is a mass gaining program, so we don’t need our body sitting around worrying about recovering from a biceps workout, when it’s got more pressing concerns like recovering from squats, deads, and presses.

  614. 47 mos, 3 wks ago

    Sit on sled. Put toes on bottom edge of platform. Unrack weight. Push weight up with toes by extending ankles. Flex ankles to lower weight into a full calf stretch. Repeat.

  615. 47 mos, 3 wks ago

    3 words: Super freakin awesome!

  616. 47 mos, 3 wks ago

    The answer to both questions is yes. However you will be sacrificing potential gains if you do either of those things. The program is setup a certain way for a reason, not the least of which is exercise and equipment selection. You can do it if you want though, just don’t come back here and report lame results.

  617. 47 mos, 3 wks ago

    I answered your bench press form question here: how to bench press.

    As far as the other question, it could be a case of muscle nutrition. You might be out of glycogen or ATP. Consider drinking something with electrolytes or supplementing with creatine to increase your endurance. There are many other solutions as well, if you want to take the time to do some research.

  618. john
    47 mos, 3 wks ago

    Steve, what do you recommend for those of us that have difficulty sleeping after a strenuous workout? I typically workout between 7-8pm because that’s the only time I have. I really dig this site. Thanks.

  619. Justin
    47 mos, 2 wks ago

    Starting the workout today height 5’6″ weight 135, i’m going for 153 or so wish me luck! For all the carb calories is just eating fruit and some oatmeal good enough or should i eat other things? Thanks, Steve!

  620. 47 mos, 2 wks ago

    I highly recommend 3-5 mg of melatonin. Buy it OTC at the local pharmacy or supplement aisle.

  621. bryan
    47 mos, 2 wks ago

    im starting the workout, and i notice that you work certain body parts such as chest more than once a week, will this “kill your muscle because yu may be overworking it?
    my friends and coach in wrestling usually make me work one body part to the extreme, and we don’t do it anymore until next week.

  622. bryan
    47 mos, 2 wks ago

    alrite i did the tricep overhead press on monday and if it still sore tormow should i be doing the dips?

  623. 47 mos, 2 wks ago

    Do the dips anyway.

  624. 47 mos, 2 wks ago

    I prefer to train a muscle 3 times a week but not to destroy it on every workout. The idea here is that you will make much more progress by training the muscle sufficiently and letting it recover in a day or two, than you will by trashing it so hard that it needs a week or more to recover. Training frequency is a much better stimulus for muscle and strength gain, than infrequent massive volume, in my opinion.

  625. 47 mos, 2 wks ago

    Fruit and oatmeal are great, but also eat some veggies and whole grains if possible.

  626. Justin
    47 mos, 2 wks ago

    Can i just drink some v-8 for the veggies?

  627. 47 mos, 2 wks ago

    V8 juice is awesome! Try low sodium V8 juice for a healthier alternative, although I must admit it doesn’t taste as good. Spicy V8 juice is great too. Make yourself some low sodium spicy V8 by adding hot sauce to your low sodium V8. For a while there I was drinking 2 servings for breakfast every day. Gotta get back to that.

  628. Jason
    47 mos, 2 wks ago

    I’m pretty busy with work and I workout Mon, Wed, Fri and Sat. Would this routine work for me if I split it up like this?


  629. Justin
    47 mos, 2 wks ago

    ya i’ll admit the taste is rough but i’m just worried about all the sodium in it, another good alternative is just juicing right? make a nice juice with a bunch of veggies for breakfast?

  630. Justin
    47 mos, 2 wks ago

    on day 2 of the second cycle ive picked up 7.4 lbs with significant strength gains as well as overall size…thanks for the workout and diet tips steve its doin a hell of a job so far

  631. Stratos
    47 mos, 2 wks ago

    Hello steve , i just started this training and i am wondering when you say 2 x 10 alternating shoulder press , front raises or wtvr , you mean 10 reps with each hand or 5 with right and 5 with left hand? Thank you

  632. 47 mos, 2 wks ago

    The number of reps is for each hand/arm/leg. 2 x 10 means 10 with left arm and 10 with right arm. To be specific, 2 x 10 alternating would be 1 rep right side, 1 rep left side, 1 rep right side, 1 rep left side, repeat 10 times with each side.

  633. 47 mos, 2 wks ago

    Go for it! This routine will work as long as you just get it done.

  634. Kevin
    47 mos, 2 wks ago

    Hey steve, ive got a question, what type of workout or routine should we use after we’ve become as big as we want, whats a routine we should keep repeating to keep your muscles and tone your body?

  635. Nick
    47 mos, 2 wks ago

    Hi Steve,

    I just read your site (love it!) and am going to start following the 18 week program, beginning tomorrow. Since last year, I have lost 35 pounds of fat and gained (aprox) 5-10 pounds of muscle. My problem is that over the past six months, I have not been able to lose the last 10-15 pounds of fat I desire (I want my stomach flat and I still have a small “pouch”). Additionally, I have not noticed any further muscle gain. I am going on a cruise the end of August (this year) and would really like to at least get my stomach flat (I doubt a six pack is attainable in that little time). Prior to beginning your regiment, I work-out 5 days per week for 45-60 min per day and eat 1600-2000 calories; vegis, fruits, whole grain bread, chicken/steak/fish, 1 gallon of water, and occationally, 1-2 small scoops of ice cream are typical foods (5-7 meals per day). Do you have ANY suggestions to help me shrink my gut and build my muscles?? Thank you!

  636. Stratos
    47 mos, 2 wks ago

    Thanks m8

  637. 47 mos, 2 wks ago

    Probably switch to the full body fat loss routine for men.

  638. Bryan
    47 mos, 2 wks ago

    I recently lost 50 pounds since Janurary and I want to keep this fat loss off. I still have some belly weight but I want to have my muscle mass grow. I am 5’9 at 150 pounds and I want to be up to 185. The hardest part of this is I have a family and can only work out once a day, at night, for maximum of an hour for five days a week Monday through Friday. Is there anyway to do this workout without the 3rd day rest period and achieve ( at least some ) of the results and rest on the weekend instead?

    I do know that I should rest my muscles at some point in between, but I think adding cardio would only hurt the muscle gain instead of help. Is this correct as well?

  639. Christopher
    47 mos, 2 wks ago

    a) Dumbbell standing alternating bicep curl – 2 sets x 8 reps

    what does the a) and b) mean? and does that mean 8 reps of each arm (16 in 1 set) or just 8 altogherhet (4 each arm).

    thanks goign to start this in 2 days :) !

  640. Christopher
    47 mos, 2 wks ago

    sorry what are the a) and b) meaning?

    also i cannot download the guide as it doesnt open in microsoft word?

  641. 47 mos, 2 wks ago

    If I were you, I would train on Mon/Tues/Thurs/Fri. Adding cardio will impede your muscle gains, yes.

  642. 47 mos, 2 wks ago

    You should perform A and B exercises back to back without rest after the A exercise, but do rest after the B exercise. Yes, 16 total reps in one set for 2 x 8 alternating.

  643. 47 mos, 2 wks ago

    The guide opens in Microsoft Excel.

  644. Jason
    47 mos, 1 wk ago

    Hey Steve, quick question:

    You wrote “If you must stretch before you train, use only dynamic stretching.”

    I don’t need to stretch before I train, but I want to warm up somehow. I read the flexibility training section and my question is: If not dynamic stretching, how should I warm up before this routine?

    I basically want to know what I should do before I start my workout. Thanks.

  645. 47 mos, 1 wk ago

    I prefer to just warm up by doing a series of exercises for every muscle group with light weight for about 5-10 minutes. I personally don’t stretch much at all before a workout.

  646. 47 mos, 1 wk ago

    Oh sure. Follow the Werewolf Training routines to gain muscle and follow the full body fat loss routine to lose fat.

    Start with fat loss and stick with it until the first of August, switch to Werewolf Training for Muscle Gains routine for one cycle, then back to fat loss training until after your cruise. Alternate routines every 2 months from that point forward.

  647. Andrew
    47 mos, 1 wk ago

    Steve, I just started doing the werewolf workout… my question is, I started 2 days ago weighing 160lbs (5′ 11.5 ish)…. after two days im down to 158.8…. is this just temporary? Should I eat more? Im eating between 2300-2500 calories a day with more than enough protein (190g plus)…. thanks for any advice

  648. Andrew
    47 mos, 1 wk ago

    and a few more details… my goal weight is 175, I used the mesomorph body style (as im not too sure.. I used to weigh 220 3/4 yrs ago) and I do the workout in about 45-55 min … thanks!

  649. 47 mos, 1 wk ago

    You can play before weight lifting as long as you take at least an hour off and be sure to eat. You can play on rest days sometimes, but I would like to see the sixth day be taken completely off for recovery every week.

  650. 47 mos, 1 wk ago

    Palms down – a supinated grip.

  651. 47 mos, 1 wk ago

    As long as you work them at least as hard as everything else, they will catch up. Your body likes everything to be equally developed, so it will make sure your chest catches up. Just be sure to bump up the intensity on your chest exercises to really make the most of it.

  652. 47 mos, 1 wk ago

    There are a million ways to make glute-ham raises work. If you just can’t do it, I guess you could do a one-leg hamstring curl instead.

  653. 47 mos, 1 wk ago


  654. 47 mos, 1 wk ago

    A workout can last 90 minutes when you include warm ups and stretching, yes. It’s not OK to use moderate weight, no. You should use a weight the makes it difficult to get 8 reps, and if you can get 9 reps then I suggest you increase the weight at the next workout.

  655. 47 mos, 1 wk ago

    Fat Loss
    Strength Gain
    Muscle Gain

    I still need to write the programs to focus on power and maximum conditioning. If conditioning is your top goal, you can try P90X, which is OK; or Crossfit, which is awesome.

  656. 47 mos, 1 wk ago

    No rest between a) and b) exercises, but a short rest after b) before starting the next a).

  657. 47 mos, 1 wk ago

    Chest is just like everything else, it needs proper stimulation and proper recovery. On this routine, chest is trained twice a week with 2-3 exercises per workout. Every other large muscle group is trained with similar frequency and volume.

  658. 47 mos, 1 wk ago

    Killer results bro.

  659. 47 mos, 1 wk ago

    I would recommend either joining your local Crossfit, or use the full body fat loss for men routine to whip you into shape.

  660. 47 mos, 1 wk ago

    Standing single leg calf raise on a block.

  661. 47 mos, 1 wk ago

    I estimate your starting calories at about 2500, so stick with that. Protein intake looks good. You are probably just experiencing an initial fat loss from the increased exercise. Within the next couple weeks you should see the muscle gains start to add up.

  662. Andrew
    47 mos, 1 wk ago

    thanks so much, i’ll shoot for more calories…. by the way the peanut butter protein ball recipe is great

  663. DOnkey
    47 mos, 1 wk ago

    Just keep lifting heavy or your muscle gains are more likely to go away, and since you should be on a lower calorie intake, you won’t really pack on any new muscle.

  664. Steven
    47 mos, 1 wk ago

    I’ve been working out seriously for about a month now.

    I’m 20 years old, 5’11, 163lbs and I would like to be around 180lbs.
    I don’t have a lot of fat. And I don’t gain weight easily!

    What I currently do at the gym is workout 4 days a week, and I split my 4 days into two different work outs, example( 2 days a week, chest, back triceps … 2 days a week: legs, Shoulders, biceps).
    I usually do about 4×6-8 of each exercise.
    each day Im working out for about 2 hours because I have a lot of exercises.

    Is this bad?? I want to switch to the “Werewolf training” but it seems so different to be going from things like, Biceps twice a week 4 different exercises a day, 4×8 .. to less sets, more reps, less frequently etc.
    you know best! let me know what I should do to achieve my goal of 180!

  665. adam h.
    47 mos, 1 wk ago

    I keep gaining weight then losing it whys that? and over the summer I plan on doing 2 days worth of workouts in one day then resting a day then working 2 days worth of workout in one day, etc how long can i do that for?

  666. paul
    47 mos, 1 wk ago

    steve, i just wanna ask you if whats your recommended weight for a beginner like me? im a 18 year old. 160lbs and 5’7” feet..thanks!

  667. 47 mos, 1 wk ago

    Do Werewolf Training for 2 months.

  668. 47 mos, 1 wk ago

    Listen, you can follow your routine, end up overtraining, and not make much progress. Or you can use Werewolf Training which has proven itself about 500 times in the last half a year. Do you know I’ve maybe heard about 2 complaints ever about this routine? I think one guy was upset because he only gained 10 pounds in 3 months instead of 30 or something. Werewolf Training works.

  669. 47 mos, 1 wk ago

    what weight should you prefer to use?

  670. 47 mos, 1 wk ago

    hey im 16 5’7 wheigh 130 im trying to stack 10pounds in 3-4months
    i just started going to the gym plan on starting your program this week
    i plan on going mon-friday and rest saturday and sunday or should i do this different i plan on going 1-3hours a day my diet will consist of 48% carbs mostly complex 25%protein im drinking 3tbsp of whey portein mixd w/water and 27%fat of of a 2650 daily calorie diet will this be enough to stack those 10pounds
    any tips?

    my max on bench-115 lbs
    incline max- 105 lbs
    squat max- 140 lbs

    i do 4 sets of 8 reps is that ok?

  671. Justin
    47 mos, 1 wk ago

    hey steve, isn’t palms down a pronated grip?

  672. Joe
    47 mos, 1 wk ago

    Steve, Great workout man just what I needed to switch up my routine. Thank you. I was wondering, is there any limit as to the number of cycles of werewolf training you could do, like should you stop after 3 cycles and switch to something else, or can you do it as many times in a row as you want? Thanks again man.

  673. 47 mos, 1 wk ago

    hey Steve im 18 and for about three years ive been on and off with many different gyms, im 5’10 and weigh 132 and i cant seem to shake it, i really wanna gain around 20 30 pounds but i have a very hard time gaining. i just signed up for a year at golds gym, i find your program to be very chill and it seems like it will work . im pretty excited and i give mad props because ive been to many different sites one being & theres nothing that interests me, i wanna know if you have any tips or any new information to help me out, & if you think this is the workout for me. one more thing, is this something i can do for six months if i wanted too?
    Anyways thanks alot for posting its very much appreciated hope you get back to me soon!

  674. Joe
    47 mos, 1 wk ago

    Steve, I’ve been on the program for almost two full 18-day cycles now, and I am very pleased with the rapid results. The only negative thing I can say about it thus far is that I’ve put on a fair bit of fat along with the muscle. This isn’t a huge concern of mine as I can always cut later. After all, my main goal is to put on some serious weight. I do have a question, however. While I enjoy lifting, I also like to play soccer about once a week. Soccer as you know involves 90 minutes of cardio akin to interval training. I am concerned, however, that this prolonged cardio session will hurt my gains. Any thoughts? Is there any way for me to continue playing soccer without slowing/reversing my progress?

  675. 47 mos, 1 wk ago

    Yes… yes it is. Palms down is pronated, palms up is supinated. I’ve been off my game lately.

  676. Joe
    47 mos, 1 wk ago

    P.S. When I have played soccer, I made sure to drink Vitargo S2, a fast release glycogen refueling carbohydrate drink mix, both before and after playing.

  677. 47 mos, 1 wk ago

    im 5’7″ 135 lbs. and i was wondering how much weight should i use to start off with? and also will this program be affective even though i dont have access to a gym for now and all i have is 15 lb. dumbbells

  678. Nick
    47 mos, 1 wk ago

    Thank you!

  679. A.R
    47 mos, 1 wk ago

    hi steve im finding it hard to gain any mass in my arms can u recommened any tips or excersises i could add for better results thanks

  680. 47 mos, 1 wk ago

    You should hit your triceps hard, as they make up 75% of the muscle mass in your upper arms. Be sure not to overtrain your biceps. Always use compound exercises like deadlifts, squats, overhead press, bench press, and dips.

  681. Alex
    47 mos ago

    Hello Steve. Let me start off by saying thank you SO much for making this routine, i’m gonna start it in 2 weeks. Well I have 2 questions that I really need answered before I start.

    1. In what order should I complete the sets? For ex. on day 1, should I start with 1 set of barbell benchpress, 1 set of one arm row, then 1 set dumbbell incline until I hit the last tricep workout then start from top at benchpress and go down the list? Or do I finish the benchrpess back to back with the one arm row and do 2 exercises at a time?

    2. When I complete the FIRST cycle on day 17, do I start another cycle immediately after day 18? For ex: If I finish the cycle on a Wednesday, I rest Thursday, should I start at 1 on Friday?


  682. 47 mos ago

    1) Do all the sets for each exercise before moving on to the next exercise.
    2) I recommend taking at least 1 day completely off before starting over on day 1.

    Good luck!

  683. 47 mos ago

    hey steve Ive been trying many different excercise routines and diets and none have really seem to show progress. I’m 21, 5’9 about 150lbs. I’m about 16% body fat but still have a skinny build. I’ve been basically eating protein and whole foods and cutting back on my carbs to lose my fat but havent seen any loss.People are telling me to eat more but I fear putting on fat if i do that. I workout 3 times a week with cardio two days in between and off on the weekends. Any advice on what I’m doing wrong or what I could do to gain more muscle faster?

  684. 47 mos ago

    Give this Werewolf Training program a try.

  685. Stratos
    47 mos ago

    Hey steve , what exactly do u mean when you say deadlift or squats 5×5,2,1,1,1 ?

  686. Alex
    47 mos ago

    Thank you so much!!! I’m so exited to try this routine

  687. DOnkey
    47 mos ago

    You should use a weight that you can handle for the prescribed number of reps and sets, but it has to be challenging or you won’t grow. The dumbbells are light and your going to out grow them fast for pretty much every exercise in this routine. You have to challenge your self or you won’t grow.

  688. Chris
    47 mos ago

    Try to work chest before everything else, so you don’t tire out your stabilizer muscles. If you tire out your triceps before benching, then your arms might give out before your chest does, and you won’t be able to maximize the exercise.

  689. 47 mos ago

    5 sets total. Set 1 is 5 reps, set 2 is 2 reps, set 3 is 1 rep, etc…

  690. Derrick
    47 mos ago

    Hey Steve, first off thanks for this awesome routine, me and my buddy have given a try however we feel that we get everything done to quickly were usually done with all the exercises in about 40 minutes or so? are we not taking enough rest? what do you think? Thanks

  691. 47 mos ago

    40 minutes sounds about right to me. 50 minutes would be pushing it. If it’s killing you to finish early, you can always add an exercise like some extra ab training or something. Otherwise, just stick with the routine and let me know how your progress goes.

  692. DOnkey
    47 mos ago

    Ok I have the opposite problem. It takes me too long to finish the routine. Am I suppose to go to failure on each set?? Am really use to low volume and extra high intensity training and your program has more volume than what I usually do in a gym session, and it takes a while for me to revocer in between each set. Should I go down on the intensity of each set to finish in under an hour?

  693. Stratos
    47 mos ago

    Steve hello again . I have just completed one cycle of 18 days and am glad to tell you that i have seen some results on my back and chest and am very thankful bout them! I want to get some more mass and then go for some cutting as the summer comes along! would you recomend me to start another cycle ? or find something else that is more suitable for my situation? thank you

  694. Spartacus
    47 mos ago

    I’m really liking the look of this routine, it will surely be a breath of fresh air from the one I’ve been on for the past few months.

    Any rotator cuff strengthening exercises you could give me to throw in there?


  695. Emmanuel
    47 mos ago

    Heya Steve, I am new to bodybuilding. However, I am about to start in 2 days the werewolf training workout since it’s proven that it WORKS.

    Stats: I am 18, 5’7, but really underweight (100 1bs). My goal weight is 130 pounds.

    How long would it take to achieve 130 pounds? Also, do you have any food tips that will help me gain weight healthily?

  696. Joel
    47 mos ago

    Hi Steve,
    Thanks for taking the time to help out all of us information-deprived people. There’s so much bad info out there on bodybuilding that to delve through it all is tedious and frustrating.
    I have a quick question about the Werewolf Training guide and/or bodybuilding for muscle gains in general: the all-too-often line is to really maximize your muscle gains, to avoid cardiovascular exercise. I’ve just joined my local CrossFit gym though, and would be crushed to be forced to leave. Since CrossFit is not pure cardio and does in fact encourage strength training, is it absolutely necessary to avoid it altogether? In other words, would you recommend doing a 3 day lift, 3 day CrossFit (alternating days routine, 7th day off) to achieve results on this program, or is what I’m suggesting really a substitute for the Werewolf Training for fat loss article?

  697. Dan
    47 mos ago

    Hey Steve! Thanks for putting up this workout!
    I have one question, I’m just starting this program, and due to other activities I can’t work out on weekends. I was thinking on training Mon-Fri and resting on weekends, but is that better than inserting a rest day in-between? What would give me better results?

  698. Tim
    47 mos ago

    Hey Steve. I am on day 11 of the 21 day routine. I have noticed that my arms look to have lost some size. Is that expected early on in the routine?

  699. Jon
    47 mos ago

    i noticed that there arent many shoulder excercises in this program. and that after 2 cycles my shoulder press weight had gone down. was i putting too much stress on my shoulders before?

  700. 47 mos ago

    This is very important feedback, thanks. Were you prioritizing your shoulders before? Did you lift with proper intensity when training your shoulders using Werewolf Training? This has just given me a great idea though: Werewolf Training could be modified to prioritize individual muscle groups. Would anyone be interested in seeing Werewolf Shoulder Training? Werewolf Leg Training? Werewolf Back Training? I’ll have to put some thought into this.

  701. 47 mos ago

    This routine is already setup to workout M/Tu/Th/F with Wednesday and weekends off.

  702. 47 mos ago

    I would expect that if you were hammering your arms before, keeping them pumped up all the time, starting Werewolf Training might leave them a little less pumped, but in the long haul I would expect to see better improvements in arm size.

  703. 47 mos ago

    Crossfit is best for conditioning but they also make decent strength gains too, however Crossfit is definitely not the best workout routine for muscle gains. If you specifically want to gain muscle, I do not recommend Crossfit first and foremost. I wouldn’t suggest combining Werewolf Training with Crossfit training, because that will decrease the effectiveness of both training styles.

    I could see you using Werewolf Training 4 days a week as prescribed with 1 or 2 days of Crossfit style training to avoid fat gains, but I wouldn’t do that for more than a month. This hybrid Werewolf Crossfit Training will impact your muscle gains, so be prepared.

    If you want to jump head-first into Crossfit, I’d say you should learn and master that training style, then if you want to take a month or two off at some point, and focus solely on muscle gains, just switch to Werewolf Training for 3 cycles.

  704. 47 mos ago

    Food tips: eat lots of peanut butter, drink lots of whole milk or at least 2% milk, make protein shakes with heavy cream, eat lots of meat and fish. I’m not sure if you can gain 30 pounds in anything less than a year, given that you are so small now, but if you eat and train right I think you can make astounding gains.

  705. 47 mos ago

    How to avoid rotator cuff injuries.
    Top 5 best shoulder exercises.
    Add 1-2 exercises during your warmup or after your regular workout.

  706. 47 mos ago

    Start another Werewolf cycle.

  707. Joe
    47 mos ago

    Steve, I have gone through 3 cycles of werewolf training and afterwards tried out the fat-loss for men routine in hopes to define my recent gains. After following the fat-loss routine I am not benefitting from the workouts (cutting up), I was wondering if I could stick to the werewolf routine but instead up the reps/lower the weight + add in about 30mns. of cardio and recieve the shredded up results that I want?

  708. Joel
    47 mos ago

    Thank you for the reply Steve. It’s really appreciated. I had a feeling you were going to give me the sad news. I understand that genetics have a role in body size and shape/form, and looking at some athlete pictures from the CrossFit games gave me some hope of merging the two programs, as there are some individuals who are pretty big but can still do CrossFit requirements (I’m talking Men’s Health cover model size here, not MuscleTech size). I have just two more quick questions. First, is what I suggested above a good substitute for the “Fat Loss For Men” article? In other words, does CrossFit, in deciding to start it back up again after doing the Werewolf Training, qualify as a HIIT substitute for days 2, 4, and 6? My second question is one that’s I’ve been pondering since reading your article a couple of days ago. The Werewolf Training seems suited for two people to work together. If we cannot get a spotter to, say, load up on bench press what would you recommend? I know machines are a no-no, but what about some of the more “free-range” machines that are in the gym?

    Thank you so much for your time.

  709. Joel
    47 mos ago

    Hi Steve, it’s me again. I was looking at the supplements you recommended, and had just a quick question. I was reviewing some Thermogenics and see that the top ranked and top selling ones are loaded with caffeine. Is this as a rule a thumb something to be expected with these supplements? Is the Biotest you recommend caffeine-free? If I have no health concerns, should I even care about this? Also, what’s your opinion of fat and carb blockers? Thanks so much!

  710. Spartacus
    46 mos, 4 wks ago


  711. Jon
    46 mos, 4 wks ago

    i dont know if it would be considered prioritizing, but i worked them as just as much as my chest, back, quads etc. i would be very interested in seeing a program like that. would it be shoulders day one, back day 2, legs day 3 kind of deal? that would be great to cycle in after your mass gain and strength gain programs

  712. 46 mos, 4 wks ago

    Looking back at this workout, I can see how the routine lacks direct, hardcore shoulder training. The idea is that all of the larger muscle groups (chest, back, legs) are prioritized, and the smaller muscle groups are worked with 2 sets here, 2 sets there, in the 10-20 rep range. I think I can figure a way to incorporate a little more heavy shoulder training into the routine. The prioritization workouts sound good too… I’ll have to put some time into it.

  713. Ryan
    46 mos, 4 wks ago

    Rest interval: Hi Steve I travel for work WED-FRI then home SAT-TUE. Working out on the road is usually body weight circuits but I really want to complete 3 cycles of Werewolf. Do you think it would be too taxing for 4 days consecutive then 3 days of rest or light core stuff on the road? I am not sure what the best setup would be in this situation.
    My favorite day is #13 so far…love the DB clean n press in the middle of the routine…\

  714. Austin
    46 mos, 4 wks ago

    I was wondering if doing two workouts a day with a rest day between would be alright to do? I’m on my first cycle and I’m starting to see results, great program!!

  715. MLK
    46 mos, 4 wks ago

    Hi Steve

    Thanks for the great routine. I will be starting it this weekend. One thing I don’t get is the use of the resistance bands. Could you please elaborate more? Thank you.

  716. Reuben
    46 mos, 4 wks ago

    Hey Steve,

    I am living in a hotel overseas where I don’t have access to much milk or high quality meat. What can I use to supplement these things and get the similar benefits? I will be trying this workout for muscle gain, I am 155 with a high metabolism. What is a realistic muscle weight gain goal for a 2 month period? Thanks for your help!


  717. Harold
    46 mos, 4 wks ago

    Hello Steve,

    My Schedule is pretty crazy and I find that it would sometimes be more convenient to hit the gym one night and also go the next morning. Is it bad to workout only 12 hours apart? Am I worse off going to the gym so soon after my last workout than I would be if I skiped that whole next day altogether? I ask because I see you put a lot of emphasis on resting the muscles.

    Thanks for the workout, and I would be very interested in seeing more heavy shoulder training added to the routine.

  718. 46 mos, 3 wks ago

    I don’t think higher reps and lower weights will give you what you want. However, you could use this routine, add 15 minutes of HIIT or HIRT to the end of each workout, and decrease your calories. You might optionally add a single 30 minute HIIT or HIRT session on one of the 3 off-days if you are using the 7 day routine. I wish I knew why you didn’t get the results you were looking for with full body fat loss training. Any idea why?

  719. 46 mos, 3 wks ago

    Most thermogenics have caffeine because it elevates your metabolism, curbs the appetite, and increases energy. Hot Rox and Lipo 6 Black both have caffeine, but work great if you are on a diet; most of the good diet pills have caffeine. If you are healthy and your doctor clears you, I don’t think caffeine is even a concern. Fat and carb blockers are useless in my book, unless someone can prove they really make much of a difference.

  720. 46 mos, 3 wks ago

    You could try 4 days consecutive, but I’m concerned that it will kick your ass. Consider 1 day on, 1 day off, 2 days on, and 3 days of travel on the road. On the road you should do some bodyweight stuff, maybe some tabata squats, pull ups, plyo pushups, other HIIT sessions, and definitely some added core work.

  721. 46 mos, 3 wks ago

    Two workouts a day would be harsh in my opinion, but you might be able to handle 2-a-days of Werewolf Training if you are on some serious supplements and get a ton of sleep every night.

  722. 46 mos, 3 wks ago

    You use the bands to increase resistance dynamically during a rep. This helps develop acceleration during a rep, and increase your finishing strength. It’s not hard to get some bands and figure out a way to add them to your exercises… although I suppose it’s impossible for a few exercises, but for most you can find a way.

  723. 46 mos, 3 wks ago

    Can you get yourself some protein powder? In two months, with a high metabolism and low-quality low-protein food, I envision the possibility of a 5 pound gain if you eat as much food as you can get your hands on and train with high intensity.

  724. 46 mos, 3 wks ago

    You can use a 12 hour break between workouts. I highly recommend you use a proper post-workout drink and eat at least one meal before bed, then eat a healthy breakfast before the morning workout. Make sure to get at least 7 hours of sleep if possible, 8 would be better, but I know about hectic schedules and limited sleep… just do your best.

    I’m still thinking about the added shoulder training. Will try to update the routine soon.

  725. Skillz88
    46 mos, 3 wks ago

    Hey guys, I am 6ft and 13st 1lb but slightly chubby, I have been wanting to trim up but I don’t really know whether I need to loose any weight or whether I am able to just tone the fat into My disired muscle. I know it’s a bit vague but can anyone inform me??

  726. Joe
    46 mos, 3 wks ago

    I’m not really sure why the routine didn’t work, I felt as if I was gaining weight (fat), while going through each fat loss for men cycle. I personally felt each session wasn’t intense enough, and that is with me following the guidelines very tightly. I didn’t record anything, so it could all be mental since the werewold training was so intense.

  727. 46 mos, 3 wks ago

    Fat does not turn into muscle, nor does muscle turn into fat. I recommend losing all the fat you want to lose first, then focus on building muscle.

  728. 46 mos, 3 wks ago

    OK, I will have to look into it. Maybe a beginner and advanced version of the routines are in order, or maybe the full body fat loss routines just need to be stepped up.

    Honestly, it sounds like maybe you were still eating too much. Try decreasing your calories, increase the 25 minute HIIT sessions to 40 minutes, and replace “Standing dumbbell raises to the side” on day 3 with “Alternating one arm standing dumbbell press”.

  729. chuck k
    46 mos, 3 wks ago

    hey i’m gonna try and do this to see how it works out. I have heard things from friends and they have had some decent results even missing days here and there. Will mixing this with my sports that i have throughout the week be a bad idea since my bodytype shouldn’t be doing alot of cardio?

  730. Reuben
    46 mos, 3 wks ago

    Yeah I got some protein powder, and I found a way to get milk so I should be good. The other problem I have no is that the gym in the hotel only has dumbbells and about 7 machines, so theres alot of exercises I can’t do. Are the exercises I can do in place of the bar exercises to get the same benefit? I could maybe find a bigger gym in the city but that might be a pain and would cost money.

  731. Rett
    46 mos, 3 wks ago

    Hey Steve, it’s been a while since I’ve commented, but this reply just about hits the key point. YES, I would love to see an individualized muscle group routine.

    I’ve gained 10 lbs on this workout, but I’ve had to modify the upper body days to a moderate degree to fit in a prioritized shoulder day. instead of chest day, back day, chest day, etc… in prioritizing, im currently doing chest/shoulder (press, front raises, side raises), back/shoulder (shrugs, rear delts, etc) at times, and then maybe 2-3 days of the cycle completely subbing in a prioritized shoulder workout.

    My other concern is arm size, but I’ve modified it for that purpose as well, and will focus on shoulders in this post. I would very much look forward to these new routines of yours if you made them.

  732. Rado
    46 mos, 3 wks ago

    Hey Steve,iv been working out for few years now,2yrs consistently.Im 6ft 180 pounds.I train 5 times a week
    rep reange between 6-10 for 3 sets.. and iv gained good strenght and fair muscle gains.I really want to try something new,but im not too sure about the full body routine.will my strenght and muscle gains improve,or will i lose some strenght?

  733. Alex
    46 mos, 3 wks ago

    I would LOVE to this routine. Please do this!!

  734. Adam
    46 mos, 3 wks ago

    Excellent idea for the “problem areas” of individuals. Although, if people know they are lacking in certain areas, they surely can modify as needed (increase sets/reps in problem areas). Nice idea though!

  735. A.R
    46 mos, 3 wks ago

    hi steve this would be very benificial to me becuase the gym i use is really poor and i work individual muscle groups
    so i would be able to adapt the routine to my gym easier
    Thanks if u go ahead with it

  736. Mike
    46 mos, 3 wks ago

    I am a pretty skinny guy, 155 standing about 5’11. Would you say your program would be better completed AFTER I did P90X? Because I’d like to be already fairly shredded and just add size. And I know if I do P90X after I will probably lose some of the weight.

    Great looking program btw.


  737. 46 mos, 3 wks ago

    You can mix it with sports, but the total gains might be less than if you used the routine without any additional exercise. That is definitely taking the things to extreme though. The reality is that many people have additional sports that they play and many people will not give up their cardio just to maximize muscle gain. Play your sports and do the workout; let me know how it goes.

  738. 46 mos, 3 wks ago

    I would definitely lose fat before starting this routine, but at 155 and 5’11 you already sound pretty thin. Thanks for the comment!

  739. Alex
    46 mos, 3 wks ago

    Hey Steve! Just started today.
    1. Ok so my question is for Day 10 one of the super sets are dips…
    Well I workout at home so I can’t do parallel dips, the only dips I can do is bench dips. So can I replace this with tricep kickbacks? Dips and DB kickbacks are good at the END of workouts so I was wondering if I can replace it with kickbacks?

    2. Also for Day 13, any reason as to why the DB clean and press are with ONE hand?

  740. Jack
    46 mos, 3 wks ago

    I’m 5’8 and 185 pounds. I have some muscle but a lot of fat also. Is this the best program combined with 3- 20 min HIIT a week to loose fat and gain a lot of muscle? I’m looking for quick results that stick if i continue the program.

  741. Eric
    46 mos, 3 wks ago

    Steve, would you recommend your workout to help cut up or should I stick with the HST routine I just started? I don’t have a great deal of weight to lose and i’m already fairly fit. However, it obviously never hurts to gain a few pounds when working out hard, I still want to shred up and need a great routine to try. What do you think? Thanks


  742. Robert
    46 mos, 3 wks ago

    Hey Steve,
    On Day 7, can I use just a regular bar instead of a T-bar? I workout at home so I don’t have access to one.

  743. 46 mos, 3 wks ago

    Sure you can.

  744. Cam
    46 mos, 3 wks ago

    hey steve, would it be at all possible to alter the werewolf training routine (very slighty), by changing some of the 2X10 sets to 4X5 sets and adding 20% more weight for more results?? I think this routine is wicked im seeing results at day 10 but I usually have a lot of energy and feel that I can put more into my workout by the end of it, would doing this negatively effect the routine?

  745. Austin
    46 mos, 3 wks ago

    Would it be possible to turn this into a shorter program, going 2 workouts a day and then a day off? I’m kinda short on time but want to do as many cycles as possible

  746. Gabriel
    46 mos, 2 wks ago

    Hello Steve,
    Are the BSN True mass protein any good?
    I’m 19 years old and have 131 lbs, my goal is just to build muscles.
    To be honest I have some fat(let’s say) on my abs and my lower back.
    I’m trying to work hard, and I take the protein only before and after training.
    I want to follow the routine you mentioned here.
    But I really don’t get what should I eat?
    I don’t calculate every potate I eat or meat…
    I eat much fish, chicken, potatos, rice and eggs.
    Is there anything else I should add for my meal?

  747. Joe
    46 mos, 2 wks ago

    “After using this program for 3 cycles, 54 days or 63 days depending on how many rest days you decide to use, you should take one full active recovery (little to no weight training) week.”

    What would be better? No weight training at all? or Light training? If so what would you recommend in terms of light training? Also, I’m planning to use this training regimen for about a year or so. Would you recommend doing so? or should I mix up my routine after a while? And do you still advise taking a week off after every third cycle? I’ve always been advised to take a week off every 6 months or so. You’re suggesting a rest week every 2 months.

  748. 46 mos, 2 wks ago

    As long as you don’t miss workouts, I recommend taking a week off every 2-3 months. It really becomes dependent on your conditioning and recovery. After 2 months if you are making great gains, recovering fast, have no plateaus or injuries, then I would keep going. If progress stalls at a certain point, you feel worn down, bored, are losing motivation to train, then I would suggest taking that week off.

    Active recovery can involve light weight training, perhaps even a HIIT or HIRT session, but for the most part I advocate just sticking to regular activities like hiking, swimming, maybe some short bodyweight only workouts, biking, rowing, etc…

    You can use this routine for a year just so long as you don’t plateau.

  749. 46 mos, 2 wks ago

    BSN protein sucks. You should go with Optimum Nutrition. Read this article: protein drinks can kill, to find out that BSN products have higher levels of lethal heavy metal contamination than does Optimum Nutrition.

  750. 46 mos, 2 wks ago

    Give it a try and let me know how it goes. Two-a-days can be rough so I don’t advise doing this for more than a month or two.

  751. Jones
    46 mos, 2 wks ago

    What exactly are fold ups? Could you provide me a link or detailed description of that exercise?

  752. 46 mos, 2 wks ago

    Your suggestions might be pushing it too much for some people, but I think changing the 2×10 into 3×10 could be a good idea. I’ve got to go back and modify the program a bit anyway. After trying some of the workouts and listening to feedback, I understand that this is an awesome routine that really gets results, but I also understand that it needs some tweaking regarding shoulder training and total daily volume.

  753. 46 mos, 2 wks ago
  754. 46 mos, 2 wks ago

    If you do DB kickbacks you must never visit Project Swole again. Nah, just kidding, but seriously any type of dips you can do would be better than kickbacks. Lay the dumbbells on your lap to increase resistance or use the dumbbells to do standing one-arm overhead tricep extensions instead. If you are wondering why, it is because you can use more weight for the extensions and because the tricep is in a stretched position relative to kickbacks there is a greater range of motion. Therefore, more weight + greater ROM = better results from equal effort.

    Also, the single arm clean and press is used because many of the other exercises involve barbells, so I try to change up the exercises between barbells and dumbbells for increased variation, which provides a greater stimulus for adaption.

  755. 46 mos, 2 wks ago

    I have so much to do, but it’s on the list.

  756. 46 mos, 2 wks ago


  757. 46 mos, 2 wks ago

    OK I’ll work on it.

  758. casey
    46 mos, 2 wks ago

    Steve, been doing the program for about 3 months now. Gained a good solid 8 lbs of muscle. Is there a way to put up before and after pics? I absolutely love this workout and want others to get motivated as well. I found that the key is to ALWAYS go up in weight when you can and still hold good form, if you think an excercise is to easy up the weight.

    On a side note have you seen the FiveFinger shoes? (ones that are like gloves for your feet) any opinion on them?

  759. Mark
    46 mos, 2 wks ago

    hey steve, this routine really works, saw a difference in my chest. but not the inner part, and can u recommend an exercise on which i can hide my acromion?.. thanks!

  760. Tony
    46 mos, 2 wks ago

    This program is great steve, one cycle done and ive gained about 2-3 pounds of muscle and have gotten stronger, excellent work here, thanks again.

  761. chris
    46 mos, 2 wks ago

    hey steve, i started ur werewolf workout about 2 weeks ago, i see tremendous results already. only thing im worried about is my lower abdomen area that has just a little bit of fat and its not quite as ripped as i want it to be. so my question is, how can I make sure i lose the fat in that area and work on getting the 6pack abs ive always wanted, using the werewolf training and without losing any muscle or body mass. maybe 10mins of cardio after each workout?

  762. Zack
    46 mos, 2 wks ago

    Hey Steve

    Is this workout suitable for intermediate lifters?

  763. 46 mos, 2 wks ago

    This workout is suitable for all lifters.

  764. 46 mos, 2 wks ago

    You could add 10 minutes of cardio after each session in the form of HIIT or HIRT training. Consider some tabata intervals using sprints, rowing, jumping rope, or kickboxing.

  765. Rett
    46 mos, 2 wks ago

    I posted earlier about shoulders, but I updated my routine and I just have a quick “yes or no”ish question.

    I’ve modified my workout to Day 1: Chest/Back, Bi or Tri… Day 2: Legs/Abs… Day 3: Shoulder/Bi or Tri(whichever I didn’t do on day 1)… Day 4: Break. The rest of the cycle is continuous and rotates between prioritizing back vs chest, hams and quads, etc.. like yours does. My question is: With just a preworkout, 2-3 shakes a day, and a moderate diet consisting of about 4000 calories a day (hard gaine), will I be overtraining?

  766. chris
    46 mos, 2 wks ago

    thx for the reply steve, one other question though, ive noticed most of the other workout routines on other websites focus on working a single body part each day, like chest on day 1, back on day 2, whereas this one doesnt, will there be any difference between the two types of routines? which one do you think is more effective?

  767. Drew
    46 mos, 2 wks ago

    Just need a little clarification for the alternating exercises. For example, the DB Standing Alternating Shoulder Press says 2×20 which I assume is 10 reps per arm. But for the alternating bicep curls 2×8 is 4 reps each arm? Meaning going a lot heavier per set? Also the alternating lunges 2×10 meaning 10 or 5 reps each leg?

  768. 46 mos, 2 wks ago

    I think a full body workout is really effective. I also think an upper body / lower body split is really effective when you train each half twice a week. I don’t like a single muscle split because I have found in 15 years of training myself and others, that increasing frequency and decreasing volume are far better strategies for accomplishing weight training goals than the strategy of beating the crap out of a single muscle group and then letting it recover for a week. Those routines will work, but they were never that effective for me or for my clients.

  769. Joe
    46 mos, 2 wks ago

    Well, I’m coming up on the last few days of my first 54 day cycle, and I have made extraordinary gains in that time period. I haven’t missed a single workout and have been keeping up with my eating and sleep. In two months I’ve gone from 5′ 10” 150lbs to 165 lbs. I know that kind of progress is much too rapid to be all lean muscle mass, and I’ll admit I have put on a fair bit of fat in the process. However, I feel motivated as ever and I am able to add weight to my sets practically every few days or so. So, I think I am going to skip my active recovery week this time around. I’ll let you know how it goes. I’ll probably take an active recovery week after my second 54 day cycle regardless. Once I plateau I’ll look to switch over to Werewolf Training for Strength Gains to solidify some of my muscle mass. Ultimately my goal is to reach 180-190 lbs (about 30 lbs). Then I’ll switch over to your fat loss program to cut all this excess fat I’ve put on. Any thoughts? I’ll keep you posted on my progress.

  770. 46 mos, 2 wks ago

    Awesome job man. 15 lbs in two months is great progress… like you said, it can’t be all muscle, but that’s one hell of a weight gain. How are your strength gains overall?

  771. patrik
    46 mos, 2 wks ago

    hello steve i’m 18 n i weigh 150 pounds n i’m about 6,0′ n yes i’m skinny but i do have a six pack. my question is when i start this program how fast do u think i will see results?

  772. Drew
    46 mos, 2 wks ago

    Let’s have some people put up some results. What kind of change in body weight, body fat, etc.

  773. 46 mos, 2 wks ago

    I’m going to have to start a forum or something. I just bought and need to figure out what to do with it.

  774. 46 mos, 2 wks ago

    Assuming you train and eat properly, you should see results in 2-3 weeks.

  775. 46 mos, 2 wks ago

    My guess would be no, but I’m not clear on exactly what you are doing for exercises, reps, sets, and rest. You will have to try your routine and just monitor yourself for signs and symptoms of overtraining.

  776. Donny
    46 mos, 2 wks ago

    I actually just completed p90x about 4 weeks ago, and then I just began to do it again, with more emphasis on cardio.
    Before p90x, I was 5’10, about 145 pounds. I come froma a martial arts background, so I was relatively skinny, but I wanted to increase my muscle size and strength, so I began p90x. After I finished, was 5’10, 162 lbs. I would absolutely recommend doing p90x. It will require a lot of your time, but it is absolutely worth it.

  777. Phil
    46 mos, 2 wks ago

    Would you recommend alternating one cycle of werewolf muscle gains then the next cycle of strength gains etc. and what results do you think I’d see if did that routine?

  778. Joe
    46 mos, 2 wks ago

    I’m really impressed with my strength gains as well. I don’t consider myself to be very strong by any means, but my numbers have gone up across the board. For example, BB bench went from 135 to 155 (4×5), squat from 185 to 225 (4×5), and deadlift from 185 to 245 (4×5). Obviously I’d still like to see some more improvement because in relation to my height and weight those numbers are pretty poor, but hey, change doesn’t happen overnight. Also, good move getting your hands on This thing has the potential to be a real money spinner, especially since it works. It also doesn’t hurt that Twilight is the biggest thing since Harry Potter. I wish you luck.

  779. Qivon
    46 mos, 1 wk ago

    Steve i just want to know the point of the sets with 5,2,1,1,1 or how it works with rest periods because i can easily do 5 sets with 5 reps each so why decrease the reps
    example this bit Barbell deadlift – 5 sets x 5,2,1,1,1 reps

  780. chris
    46 mos, 1 wk ago

    Here’s some results guys. I’m 6’0 ft, initial weight was 180 lbs, and on day 14 of the routine, i just checked my weight today, its 184 lbs, so thats 4 lbs of muscle gain, my arms are bigger, so is my chest and the rest of my body, my abs are even startin to show just a lil bit. I also see a better overall form. and this is all after 3 weeks. I use a protein shake and xtreme NO. this thing is working just great. thx steve.

  781. 46 mos, 1 wk ago

    You should be adding weight for each subsequent set and going for a PR on the last rep. For example:
    Barbell deadlift – 225 x 5, 315 x 2, 325 x 1, 335 x 1, 340 x 1
    Next time you do that same set/rep scheme:
    Barbell deadlift – 235 x 5, 325 x 2, 345 x 1, 355 x 1, 360 x 1

  782. magbabakal
    46 mos, 1 wk ago

    steve i was just wondering why my muscle get tired easily? for example i do chest for day 1.

    my exercise for my chest would be barbell bench press, incline barbell b-press and decline b-press. after i do the first two exercise i cant lift anymore for the decline b-press unlike other weightlifter, they can finish those exercises easily and can perform more than 3 exercises. thank steve.

  783. Qivon
    46 mos, 1 wk ago

    okay that makes sense now thanks .. and i can say iv completed 1 cycle only 18 day and iv gained 6 solid pound and some might say that not true or it might just be fat but its not my muscles are more defined i can see my bottom 2 packs now before i cudoff only see 4 plus the v shape on the bottom part of my torso is more defined my traps have gone massive :O and my quads looking great .. very happy my pecs well thev always been big :P just looks defined now i was 126 pound now im 132 all this in only 18 days this routine is wicked ! iv only i can show u all pictures
    all thats left to say thanks steve 2nd cycle here i come ;)

  784. Qivon
    46 mos, 1 wk ago

    oh and im 5ft 7 and 16 years old taylor lautner who ?

  785. jon
    46 mos, 1 wk ago

    hey steve, i’ve been using your website as a resource for lifting now for about a year. i think i found it randomly because i was bored with my past routines and stumbled across PS while searching the web. anyway, i wanted to take a minute to thank you for all of the time and energy you’ve put into this website..for free.

    so far i’ve used your generic full body routine with some modifications. after that i did the 3×5 routine for about 3 months. it was hard for me to see muscle size gains although my strength was clearly increasing. i think part of the problem is that i’m a division 1 rower and it’s hard to meet the nutrition and rest requirements to gain muscle while doing such a demanding sport (2 hours a day at least, 6 days a week).

    i started with (and put a priority on) this routine this summer after i finished with my rowing. i agree with some of the other posts.. i feel that some more exercises could have been added for shoulders and i added some various exercises at the end of each day to compensate. i also added in some HIIT or HIRT when i felt up to it. all that being said, i didn’t think i was gaining much muscle until people started commenting on my appearance. sure enough i weighed myself and i’m up to 210 lbs from 200 lbs. honestly i have lost fat too. i’ve only completed one – 18 day cycle. while i’m sure some of the gains came from the 3×5 i completed earlier this year, i’m still very pleased. thanks a lot man!

  786. Bryan
    46 mos, 1 wk ago


    I have been working on building my muscle mass and I eat every hour at the least. I train at least 4 times a week for at least an hour a night. I was careless in the beginning and did not measure myself before starting my gains and in so, I really do not know where I stand as is. Starting on Monday I am going completely on this workout routine.

    1:I wanted to know if I am suppose to be eating the same amount of protein/fat/carbs or overall the calories on the off days? I lowered the amount of intake on my weekend rests but I still gained ( from what I feel ) more fat than muscle. I apparently spiked 6 pounds in a week and I am fairly certain that is not muscle growth.

    2: And what do you feel is the better option for taking your protein shake? I take 1 8 oz of ON before and 1 8 oz after my workout ( to meet my protein needs ). Is this pushing it too much or a waste at all?

    Thanks for all that you have done with this site! I have learned a lot from being a novice to where I am now because of you and the comments on this site. Keep up the great work.

  787. Chris
    46 mos, 1 wk ago

    The workout is really good, the BEST I have ever done. However I have used it as part of a training block for the past month, which basically means i have hideously over trained for about 5 weeks now. I have basically done this for 5 weeks:
    Monday: a.m. tabata intervals, p.m. tennis, p.m. Gym
    Tues: a.m. sprints, Gym
    Wed:sprints or tennis/both
    and so I have carried on in that sequence and hope to continue for 8 weeks. I have found it really effective, lost 9 pounds and dropped roughly 6% body fat while limiting carbs to around 100-150 per day, protein at around 100-170 and fat at under 40 with under 10 saturates per day. However there are a few questions i would like to ask you and an answer would be greatly appreciated…
    1. what is your opinion of it? what would you change?
    2. I would like to add mass to my arms in a two week program after the third cycle of the werewolf training programme, how could I do that?
    3. And if I follow the Werewolf training for say 3/4 cycles, word for word with NO CARDIO when I am not playing tennis in the winter, will I really see massive gains or will the fat just come back.

    Thanks very much,

  788. Mike
    46 mos, 1 wk ago

    What’s your take on Syntha-6 protein powder for weight gains? I like it because it has a good carb-protein-fat ratio in it personally. Thoughts? I’m trying to gain about 22 pounds.

  789. Fred
    46 mos, 1 wk ago

    I have a question what do you mean when you say do this routine in 3 cycles?

  790. Fred
    46 mos, 1 wk ago

    when you say 3 cycles you mean doing this three times with variations right?

  791. Robert
    46 mos, 1 wk ago

    Hey Steve i’m on Day 15 and ive gotten some good results so far(not major but noticeable results in my arms,back, legs, and chest). My UPPER chest (which was lacking very much before this cycle) has begun to get a bit bigger, which im really happy about). But my problem is the INNER chest. It looks weird compared to the rest of my chest.

    Would it be ok to add decline bench press sets somewhere? I hear decline works the inner chest good. If so any advice on what days to put them on?

  792. Danny
    46 mos, 1 wk ago

    Hi Steve, First of all im 17 years old 5 foot 10, and after 12 months of solid training went from 6st 2lb to 10st with alot of help from trainers. Im now an accomplashed MMA fighter and in great condition but I would like to continue to gain mass without working out 7 days with one day off as I am shorter on time now I am a med student. So
    1) is this training suitable for me as the days off it provides would really be helpful
    2) if so how do I mix resistance bands and a barbell pench press as I do not understand what that means
    3) and finally due will I still be able to do MMA training on the days I workout

    Thanks alot steve

  793. Dan
    46 mos, 1 wk ago

    So this workout looks awesome, but I had some questions. I am looking for muscle building to attain that ripped look that this workout seems like it promises. The biggest question I had is that I still have some fat around the midsection to trim off. Will doing this workout in conjunction with some cardio be enough, or would I be better off trying to burn off fat before starting this routine? thanks steve!

  794. bryan
    46 mos, 1 wk ago

    can i add like arnold press somewhere on the 18 day routine, i feel like theres barely any shoulder workouts compare to other body part workouts such as chest and back. ALso, can i add DB pullovers for my serratus, if yes wehre should i pout all these. LAstly, is it okay after sometime to change from DB to cables, such as side raises.

  795. 46 mos, 1 wk ago

    Burn fat first, gain muscle second, strengthen muscle third, then repeat.

  796. 46 mos, 1 wk ago

    I’m working on adding some shoulder work to this routine. You can add DB pullovers if that’s your prerogative… I’d insert them at the end of the day or before biceps training. You can switch to cables if that’s really want you want to do. I prefer dumbbells myself, but cables give you a good “pump”.

  797. casey
    46 mos, 1 wk ago

    I was already ripped, but a little to skinny for my tastes. I am 5’4 “yea pretty short” and right at 130lbs. After 3 months of the muscle gain workout I am 14olbs and the extra 10lbs looks HUGE. I am still ripped but I have a lot of ppl comenting on my arms,chest,etc. Love this guide. Hopefully I can post pics soon or something

  798. Thomas
    46 mos, 1 wk ago

    Hey Steve, I’m about 5’10″ and started out last year at 125. Right now I’ve gotten up to around 150. I workout almost every day and can see some pretty decent results. I crave a little more though, so I’m going to try this werewolf workout. My question is this though: I have a six pack, and decent obliques, but i have a fatty love handle area and little to no definition in my very lower back. Is this unusual, or are there specific workouts to tone up on the back and outsides of my obliques?

  799. Fred
    46 mos, 1 wk ago

    Can you do this program without supplements but instead eat really healthy and get sleep? I don’t have any money for supplements.

  800. Fred
    46 mos, 1 wk ago

    I have a question about the sets with 5 reps how come you have to 5 reps isnt that too heavy for someone shouldn’t they do 6-8 reps preferably with 3 sets.

  801. 46 mos, 1 wk ago

    You don’t need supplements for this program, but you should at least try to drink a post-workout shake within 20 minutes of finishing a workout, if nothing else.

  802. 46 mos, 1 wk ago

    Nope. 5 reps is actually optimal for concurrent strength and muscle gains. The 6-8 rep sets come after the 5 rep sets, if you’ll notice.

  803. Danny
    46 mos, 1 wk ago

    Hi steve I would like to add some cardio into the routine just to maintain fitness what would you advise

  804. Spartacus
    46 mos ago

    i’ve completed a full cycle of werewolf training and i have to say this routine is the real deal.
    i gained roughly a solid 2-3lbs of muscle. i’ve broken every plateau i was at nd am seeing progression every day. one thing however, Taylor Lautner’s traps are massive, where would you recommend placing additional trap work if desired?

  805. Fred
    46 mos ago

    oh ok thnx i was just wondering because my max is only 150 on bench and I’m not good what weight should I put on because I’m still a beginner so i just need a little help thanks.

  806. Fred
    46 mos ago

    I have another question. Would this program be good for me with 24% body fat and has some muscle.

  807. 46 mos ago

    I usually recommend losing fat first, then building muscle later. This is because you tend to store fat easier when you’re already fat.

  808. 46 mos ago

    You could do some barbell shrugs at the end of day 2, 9, 16, and 23 if you’re following the 7 day routine.

  809. 46 mos ago

    I’m rewriting this program now with optional cardio.

  810. Fred
    46 mos ago

    well is it good to do both at the same time

  811. 46 mos ago

    Hey steve, i have a few questions. i am a dedicated weight lifter and love to work out. ive done the werewolf routine for 5 days now and it seems like the real deal. but i leave for Marine Basic training at Parris Island in dec. ive been doing tha crossfit workout but i love to lift, but a huge part of my workout has been cardio. i try to run or jog atleast 3 miles daily. Will this effect the werewolf routine effects on me? i am at 185 pounds now and need to stay under 209 pounds for my weigh in when i leave. but i want to put on some soild muscle b4 i leave. should i change any thing in my cardio routine or not?

  812. 46 mos ago

    I mean, if you do too much cardio then your muscle gains will suffer. You don’t want to sacrifice cardio though. Jogging 3 miles a day is not going to have any severe adverse effects on Werewolf Training, you might gain a little less muscle than if you did no cardio at all, but you should be fine. Consider perhaps cutting down to 3 days of cardio a week and try to do them on non-lifting days. Perhaps you could replace running/jogging with some HIIT or HIRT sessions?

  813. Chris
    46 mos ago

    stats: weight 132lbs , used to weigh 105 gained it all in 4.5 months but switched because I thought I hit a plateu (really didn’t) just started doing same workout again should I keep to the one I started doing or try this one(I have 5.2% bf but gain muscle really easy ecto/mesomorph build ps. I eat around 4000 calories a day

  814. Chris
    46 mos ago

    Edit^^ : says endo can build large amounts of mmuscle not meso so ecto/endomorph? ?_? Oh and very good article/ routine!

  815. Robert
    46 mos ago

    And if your NOT following the 7 day routine, just the original one posted above (rest after every 2 days) where would you recommend putting the shrugs?

    I’d really like to get me some Traps like Lauhtner

  816. Emmanuel
    46 mos ago

    I finished one full cycle of your werewolf traning program and gained about 3 pounds of solid lean muscle. Is this about right? Even if it isn’t “right,” I have felt stronger in my lifts and more confident in myself. Just wanted to be reassured about this….

  817. Johnny
    46 mos ago

    Hello my name is johnny and im 15 years old 5ft 4inc and weigh 125 pounds
    i was wondering if i should do this program at this age and if so im looking to gain muscle and loose fat on my abs
    Do you have any advice??

  818. Joel
    46 mos ago

    Hey Steve, I’m 17 and have been meaning to put on a lot of muscle.Im 5’5″ and weigh 115 is optimum serious mass good for me I really want to gain some pounds but I really want to get a body like Taylor.What product should I pick

  819. Chris
    46 mos ago

    Right then… I have completed 2 cycles with cardio intertwined into it and all is going really well, especially burning fat. However i am struggling to get fat off the chest area, i.e. the Man boobs.

    could you PLEASE!!! give me some advice? for example should i increase the weight I bench press, carry on sprinting or do more press ups?

  820. 46 mos ago

    If you gained all those things in one cycle of Werewolf Training, then I proclaim it was a success!

  821. 46 mos ago

    Add the shrugs at the end of leg day or at least after deadlifting.

  822. johnny
    46 mos ago

    can you please give me some advice for my previous comments

  823. 46 mos ago

    I’m working on it man. I’ve got about 150 comments to respond to.

  824. Rett
    46 mos ago

    I’ve basically just thrown in a shoulder and arms day to focus on the only 2 areas the routine has not lended a hand to in terms of muscle/strength gains. Other than that, the routine has been great. I’ve stopped gaining after a 10 lb gain, but even that was something I wouldn’t have expected.

  825. 46 mos ago

    Sweet. 10 lbs is worth the effort.

  826. 46 mos ago

    I mean to do the workout from start to finish 3 times, increasing the weights as necessary.

  827. 46 mos ago

    If you must add decline bench, do it on upper body day.

  828. Emmanuel
    46 mos ago

    Hey Steve, do you have any recommendations you can give me on good exercises in building up my forearms? I have seen results in my delts, biceps, triceps, kinda on the traps, basically my whole arm by following your routine (beginning on 2nd werewolf cycle). However, forearms are lacking. Any input would be greatly appreciated!

  829. Taylor
    46 mos ago

    You know any good forearm exercises, Steve?

  830. brandon
    46 mos ago

    Hello Steve, im 16 years old going on 17 and i want to pack on some more weight as well as gain some massive muscle growth. I am 5″11 and weigh 167lbs. I havent been a very active kid growing up as I love to hang out with friends and family and I love to eat alot. I usually have 4-5 hrs of free time a day since its summer. I want to go from 167-180lbs in about 3-4 months. I’m not sure if its even possible but id like to gain strength, size, and actually be noticable. I dont go to a gym but I have weights and a pulley machine at home, plus my own bodyweight which works well. I’ve been walking a mile everyday for the past 3 weeks aswell for cardio. But I just wanted to know maybe what supplements would be good and maybe get help starting a workout plan for an hour or 2 a day. with rest inbetween every 2 days.

  831. Drew
    45 mos, 4 wks ago

    Hey Steve, it seems they discontinued the Creatine-Kre-Alkalyn 1000. Any other recommendations? All I saw were the SciFit Kre-Alkalyn 1500 pill bottles and weren’t sure if they’re okay to take. Also if you’re taking the four supplements you recommended, is it okay to add the other three you mentioned on top of the four? I’m taking about the Biotest Surge, Paraslim Force, and the Biotest Hot Rox Xtreme. So basically, is it okay to take all of them?

  832. bryan
    45 mos, 4 wks ago

    hey steve im in the middle of doing the werewolve workout, and as i was loking aorundi came across yur past on kaatsu training. for the past 4 months of workoing out before doing werewolve training I gain lots of strentgh but not muscle mass.
    I was thinking of trying the kaatsu method for perhaps my biceps. please tell me what i can do so i can fit it on my werewolf training schedule
    (what exercises, reps, when to do it)

  833. 45 mos, 4 wks ago

    1) This training would be great for you to gain muscle by lifting 4 days a week.

    2) Read the article about how to use bands.

    3) You should still be able to do MMA training, but it will take away somewhat from your muscle building goals.

  834. 45 mos, 4 wks ago

    Not quite sure how you have a 6 pack and fatty love handles. If that’s really true, then you either need to lose more fat or accept your body the way it is. As for the lower back, use good mornings, deadlifts, glute ham raises, and stiff leg deadlifts to build muscle in your lower back area.

  835. 45 mos, 4 wks ago

    Try this workout for 3 cycles.

  836. 45 mos, 4 wks ago

    Seems more like an ecto who can gain muscle… possibly a meso, or will turn into a meso after several years of consistent lifting.

  837. 45 mos, 4 wks ago

    Do this program for 3 cycles then re-evaluate your body fat and consider following a fat loss program for a couple months.

  838. 45 mos, 4 wks ago

    Give it a try. Sounds like you might be a hardgainer at 115, so make sure to eat alot of high calorie food like peanut butter and 1% or 2% milk. Hell, drink whole milk if you have to.

  839. 45 mos, 4 wks ago

    The only way to get rid of man boobs is surgery or getting down to really low percent body fat. Use overhead presses and incline presses to build muscle above the man boob area, which will help to lift the moobs. Trust me, I feel your pain.

  840. 45 mos, 4 wks ago

    Make sure you are doing your deadlifts, bent over rows, and pull ups without straps. Consider adding some hammer curls once or twice a week for 2 months just to stimulate the biceps and forearms for quick growth. There are other great forearms exercises that you’ve probably never heard of. I HAVE TO write the top 5 best forearms exercises article soon!

  841. 45 mos, 4 wks ago

    See previous comment. Also consider farmers walks, plate pinching, and the Captains of Crush grippers.

  842. 45 mos, 4 wks ago

    You should really suck it up and get to a gym. There, you should follow the Werewolf Training program. If that’s not an option, then you should use a bodyweight workout. I have to write a good one.

  843. 45 mos, 4 wks ago

    I would probably not take the Hot Rox if you are only focusing on gaining muscle, but then again they do give you a ton of energy. It should be OK to take them all. If you have any concerns you should ask your doctor, but don’t be surprised if he tells you not to bother taking any supplements at all… docs usually don’t know much about exercise and supplement science.

    As for creatine, you can probably use any Kre-Alkalyn product to get similar results.

  844. 45 mos, 4 wks ago

    I don’t know man. Despite what the article says, I don’t have much faith in Kaatsu, but you can try it. Do one session in the morning and one session at night during your regular workout. Kaatsu training involves training twice a day, 6 days a week. Read the article again and make sure you do it right, then let me know how it goes.

  845. 45 mos, 4 wks ago

    Not really, because then you won’t get maximum results in either direction, and will most likely end up spinning your wheels with little muscle gained and no fat lost.

  846. 45 mos, 4 wks ago

    Just ask someone for a spot if you don’t have a workout partner. Bench press is probably the only exercise where you really need one.

    Crossfit is a great replacement for HIIT and HIRT workouts.

  847. 45 mos, 4 wks ago

    You can replace barbells with dumbbells for most exercises, but I can’t guarantee you identical results.

  848. 45 mos, 4 wks ago

    All gains should improve if you switch to a full body routine or an upper/lower split.

  849. 45 mos, 4 wks ago

    Adding cardio decreases the potential for muscle gains, but overall it should work.

  850. 45 mos, 4 wks ago

    You can finish your HST routine or switch to full body fat loss for men at Project Swole. Then after a couple months when satisfied with your fat loss, switch to Werewolf Training for 3 cycles.

  851. 45 mos, 4 wks ago

    Gotta build up your chest and shoulders buddy. Overhead presses FTW!

  852. 45 mos, 4 wks ago

    Awesome work Tony!

  853. 45 mos, 4 wks ago

    The 20, 10, 8, etc… rep ranges are per arm, not in combination. So that’s 2 sets of 20 reps PER SIDE, not 10 reps per side. I have actually found that the 20 rep sets are not as effective as I hoped, and they will be decreased to 12 or 15 in my upcoming Werewolf Training rewrite.

  854. 45 mos, 4 wks ago

    That should be fine and I’m sure you’ll have great results.

  855. 45 mos, 4 wks ago

    That is why I prefer a full body routine where you only do 1 or at the most 2 exercises per body part, per day. Try adding an NO supplement or Xtend for better stamina.

  856. 45 mos, 4 wks ago

    Do the routine from start to finish 3 times.

  857. 45 mos, 4 wks ago

    Sorry, but I don’t have an opinion on it.

  858. 45 mos, 4 wks ago

    Some fat might come back, but if you keep calories on the lower end and just focus on making really lean muscle gains, you might gain a little less muscle, but you’ll also avoid fat gains. The Werewolf Training rewrite will include optional HIIT and HIRT training. Look for it.

    Also, triceps are 75% of the arm, so if you want bigger arms you should train the triceps much harder.

  859. Emmanuel
    45 mos, 4 wks ago

    About the previous comment I left about building up forearm size, are wrist curls with dumbbells or a barbell on a bench and standing behind the back good too? Sorry for bothering again.

  860. 45 mos, 4 wks ago

    Wrist curls are not really that great in my opinion. I’d rather see you do hammer curls or reverse barbell curls than waste your time with wrist curls.

  861. Andy
    45 mos, 4 wks ago

    That would be awesome Steve. My forearms are seriously lagging as well

  862. Drew
    45 mos, 4 wks ago

    Hey Steve, thanks for the replies. I know it’s a ton of work to respond to everyone’s questions and I want you to know that I appreciate it. My question is regarding the pull ups/chin ups exercises. You see, I am embarassingly weak when it comes to the pull ups/chin ups but I am working through it on an assisted pull up machine. I realized the grip on the machine is about 1.5″ in diameter so it’s a thicker grip than I’m used to with barbells and dumbbells. When I’m going through the sets, my forearms feel like they’re going to explode and I’m forced to end the sets early even though I feel my back has more juice in it. Do you recommend I continue to power through it hoping my forearms strength will catch up with my back? Or is there a problem with my form or possibly any tips you can give me? Lastly, will working out my forearms directly cause them to overtrain since I’m using them indirectly in pretty much all the exercises?

  863. A.R
    45 mos, 4 wks ago

    iam 17 and the only thing i find hard is the eating before i started the routine i was 5,7 and 119 pounds (really underweight )and now 130pounds but i still feel my gains would be alot better if i ate more but i find this hard because the amoount of food i eat is unbeleivable for the size of me have you got any suggestins also takin a weight and muscle gainer supplement which is helping a little thanks for the routine

  864. danny
    45 mos, 4 wks ago

    Thanks steve just finished my first cycle and added added 4-5lb of lean mass. I also added some 20 min cardio to each session such as HIIT, HIRT and general jogging and shrugs + a forearm superset to the leg days and an additional tricep workout to the upper.

  865. jZ
    45 mos, 4 wks ago

    im 5ft4 and 125 pounds and i would like to know which program i should do first the gain muscle program or the full body fat loss routine for men?

  866. Luis
    45 mos, 4 wks ago

    Hi, im luis and im in the 4th day of warewolf training but i was reading the post and i was thinking, i have some fat around my stomach it like a beer belly, should i keep on doing the routine or what should i do. Also i bought my wife some hydroxycut pills, can i just take those and keep on going with the routine or would it be a waste. if i need to stop the routine what can i do to lose the weight fast and continue with the routine i really like it and it seems like its given some results althought i have only tried it a bit. Please help.

  867. Alex
    45 mos, 4 wks ago

    Could you recommend a workout for a 15 year old looking to gain muscle and definition?

  868. war
    45 mos, 3 wks ago

    What if I am sore a couple days after my first day of starting this routine? I am on my first rest day, (day 3), I feel as though tomorrow I will still be sore. I’ll want to workout but should I take another break day no matter what if I am sore?

  869. bryan
    45 mos, 3 wks ago

    oh yea it says do 120 percent of 5 rep max for one of the days when i bench, does dat mean i need a spotter, because it doesnt make sense, or does it mean by dat time, i shoulda got stronger and my 5 rep max shouldve increase and i would be able to do the new weight

  870. Preston
    45 mos, 3 wks ago

    Hey Steve, I’m 16 years old, 5′ 8”, and weigh 130 lbs. I want to get to 160 lbs. by Jan. 1st. Is this possible? And would this program work for me if i did it until then? I just honestly want to look like Taylor haha. Any advice? Thanks.

  871. DANIEL
    45 mos, 3 wks ago

    hey steve iv been training on and off for bout a year and cant see results i saw sum in the first 3 weeks or so but none after that, i used to weigh 9 1/2 stone im now 12 stone but still cant see results. i also cant shif the fat on ma stomach cuz tht is wher all my weight is going to, do u have any tips to buid muscle on my upper body and shift the fat on my stomach to see my abs.

  872. Luke
    45 mos, 3 wks ago

    I’m 16, am i old enough for this training schedule or would you reccommend waiting a few more years?

  873. Johnson
    45 mos, 3 wks ago

    Hi steve i was wondering if you could help me out with my dilemma. I used to be really overweight, but i have lost most of it through cardio, lifting, and proper nutrition. I still have a little gut issue but i want to move on to this muscle building cycle. My question is with this workout and proper nutrition would i be able to build mass and keep my fat from returning? Would it help if i used something like lipo 6 black with this workout? Thanks in advance!

  874. Danny
    45 mos, 3 wks ago

    Hi again steve after reading all your feedback and questions asked, it seems that the only problem with this workout is people not being satistfied with the amount they have done(which i disagree with cause they clearly are not lifting heavy enough then) and growth of arms an shoulders. So I have used your advice with them and added a forearm superset and 3 x 8 shrugs to each lower day, inreased the number of sets carried out on each day, for example day 1: dumbell incline bench press from 2 x 10 to 3 x 10 and have added an additional bicep/tricep workout eachday. This takes an hour to carry out now which would silence moaners and also has extra attention added to forearms, shoulders and bi/tri. All I am wondering now is if this is still acceptable to use or will cause gains to be minimised due to the extra work. Thanks Steve

  875. Nick
    45 mos, 3 wks ago

    Hey I am very interested in trying out this program and giving you some feedback but I have a question first. I am 15, 5’7, and I weigh 140 lbs. I do MMA 4 days a week for 2 hours so I’m not fat by any means but I’m not as big or as defined as I would like. Would I be able to gain 5lbs from this program while still doing all of that cardio?

  876. Preston
    45 mos, 3 wks ago

    Im also cut like Taylor was when he was 140. I gain muscle fairly easy, but my metabilism ig crazy. Food never really…”beefins” me up. Is that a problem also?

  877. Jorge
    45 mos, 3 wks ago

    Hey Steve, I’m 21 years of age about 5’8″-5’9″ and roughly 135 lbs… with that in mind I don’t know what my body fat percentage is but I’m guessing it must be low. I just started this Workout today and I’m Optimistic about this. So I’m wondering do you have any advice for me before I get any further into the routine. Oh judging from the 3 types of body types, I’m a ectomorph.So do you have any recommendations? gaining 10 lbs of muscle at the end of this would be a great start but all and all I plan to keep this up for 3 cycles or more like you mentioned.

  878. john
    45 mos, 3 wks ago

    hey, if you combine this workout with a completely different diet, say a low carb low calorie diet with a high intake of lean proteins and vegetables, then will you instead of bulking up become more ripped and defined, but still put on muscle (just not a much obviously) at the same time?

  879. jake
    45 mos, 3 wks ago

    hey, i know at the start you say this training will not get u ripped or toned, however if you combine the weight training program listed above, with a low carb, low calorie, but high intake of lean proteins and vegetable diet, then will the weight exercises + this alternate diet make you more ripped and increase body definition, whilst also increasing muscle mass (obviously just not as much, but still increase)?

  880. Channing
    45 mos, 3 wks ago

    Starting this next Monday. Sounds intense…I hope it works.

  881. 45 mos, 3 wks ago

    Yeah something like that. If you were going to use this routine while trying to lose fat, I would suggest adding a day or two of HIIT or HIRT.

  882. 45 mos, 3 wks ago

    Yes. See reply below.

  883. 45 mos, 3 wks ago

    You will have to eat lots of food to gain weight, but you can do it.

  884. 45 mos, 3 wks ago

    I also have rewritten this program similar to what you have done, just need to post it. You should do your workout and let us know how it goes. Also, you are right about people not lifting with enough intensity.

  885. 45 mos, 3 wks ago

    Yes and yes. Just use a slightly restricted version of this program with some HIIT or HIRT sessions thrown in to minimize fat gain but encourage muscle gain.

  886. 45 mos, 3 wks ago

    Nope, you can do it right now. Start tomorrow. :)

  887. 45 mos, 3 wks ago

    30 pounds in half a year is possible considering your low bodyweight. Just make sure you are eating right, training with high intensity, and sleeping to recover rather than going out partying with your friends. At age 16 you should be home doing homework at night anyway.

  888. Danny
    45 mos, 3 wks ago

    Yeah am just nearing the end of my first cycle now and have gained roughly 4lb without any manipulations to the routine, i’ll post back how the next two slightly manipulated ones turn out

  889. Kane Enable
    45 mos, 3 wks ago

    What is the BEST exercise to build Big Werewolf TRAPS Fast.

  890. Johnson
    45 mos, 3 wks ago

    thanks again for you time to respond. seems like a really good routine with incorporated muscle confusion. ill let you know how it goes!

  891. Matthew Smith
    45 mos, 3 wks ago

    First and foremost I think Steve deserves a little more credit than he is recieving. I just wanted to say thanks for all you have done and for ALL of the comments you have responded to.
    I have been on the fullbody workout for fat-loss for one month and have lost probably 10 lbs or so. I am going to do another month of this, hopefully be at my goal of 210 and then I will bulk with the werewolf program.
    Once again, thank you Steve!

  892. 45 mos, 3 wks ago

    Thanks for your feedback! Keep us informed.

  893. 45 mos, 3 wks ago

    Really heavy barbell shrugs with a full range of motion and half second pause at the top.

  894. George
    45 mos, 3 wks ago

    Hey Steve, when you say alternating (e.g. alternating bicep curl/shoulder press/lunges…etc) do you mean to do the written number of reps on each limb OR is that the total number of reps for that set (both limbs combined)?

  895. Josh
    45 mos, 3 wks ago

    I came across this workout a month ago and am ready to go forward on trying it. I am a smaller guy, except a little excess weight on my lower stomach. I have definition in my upper abs. I am 5’7″ and 145 lbs. I don’t know if I should start this first, or if it sounds good enough to go into this routine with the additional cardio added in. What do you think? Thanks Josh

  896. David
    45 mos, 3 wks ago

    Hey Steve!
    I’m 18 and am just starting to lift regularly to bulk up before college. Last year around this time, I was on a strict routine that worked great to get big for football. I gained ~15 pounds in just the summer months from 140-155, alot of strength and that was with only protein supplements, i.e. Whey and Casein. Then, I was clobbered with a shoulder injury, surgery etc, and am now around 140 again. I would like to bulk up to around 150 in the next couple months and was wondering what supplements would help the most. I’m new to the supplement market but just purchased N.O X-plode(pre), Cell Mass(post), Glutamine Pills, and also Animal Pak M-Stak (basically vitamin complexes). Should I be taking all of these and stack them, or just take a couple mixed in with protein?
    BTW, thanks for all the insight and also props on the versatile workout, its destined to get results.

  897. Luis
    45 mos, 3 wks ago

    hi steve can u please answer my previews post on july 3, 2010

  898. Preston
    45 mos, 3 wks ago

    Yeah well i lowered it to 20 lbs and its summer, so its good. And my body fat % is 10.6 and 68% Hydrated. haha

  899. John
    45 mos, 3 wks ago

    Hey Steve,

    First, thanks a ton for posting these workouts and answering all of our questions. You’re a huge help to all of us. Much appreciated.

    Following the old (before this recent update) werewolf routine for 1.5 cycles, I’ve gained about 4 pounds. Which is more than I’ve ever gained from following a single workout routine in this kind of time frame. Thanks.

    2 quick questions. I’m super skinny, have a really fast metabolism, and so have a really hard time putting on weight. I’ve found that after some days on the original werewolf routine, I’m absolutely destroyed after a workout. I make dam sure that I lift with as much weight/intensity as I can with good form, and I’ve never felt like a workout “wasn’t tiring enough”. So I’m worried that this new werewolf routine has a bit too much volume for me. What do you suggest?

    Also, I’m curious about the new day 9. You’ve always had low rep days separate from higher(er) rep days, so what’s with the super heavy bench and chinup combined with the clap pushups and 3×12 rows? I’m just curious what the reasoning is here; I don’t remember seeing this in the old routine.

    Again, thanks for all your help, advice, and support.

  900. Emmanuel
    45 mos, 3 wks ago

    I really want to try out a creatine product. I have been recommended to use Optimum Nutrition’s Micronized Creatine Powder. However, do I really need creatine in my system? I am an ectomorph, taking 1 gram of protein per 1 lb per body weight daily, getting my 8 hrs. of rest, using proper nutrition, and following your intense werewolf workout regimen. Also, is there any other creatine product you would recommend from another brand or style?

  901. Josh
    45 mos, 3 wks ago

    Hey Steve! I am 18 years old and I’m 5’7 weighing 127 pounds. I started the Werewolf Training (the 18 day routine one) two days ago and my lower back feels wonderful from those goodmornings! ;) When it comes to gaining muscle, its near impossible for me. I would love to put on at least 20 to 25 pounds by January. I have about five years of martial arts training on me so I am hoping I can gain the 20 pounds fast like Taylor. Is there any advice you can give me to achieve my goal? Also, what kind of foods should I be eating and how often? Thank you for your help!

  902. James
    45 mos, 3 wks ago

    When you say fold ups, do you mean like V ups?

  903. 45 mos, 3 wks ago

    V ups, fold ups, clothespins, whatever you want to call them.

  904. 45 mos, 3 wks ago

    My advise: eat, train, eat, sleep, repeat. Eat tons of meat, eggs, fruits, veggies, whole grains. Drink tons of water. Supplement with a protein powder and use 1%, 2%, or even whole milk with your protein shakes for added calories.

  905. 45 mos, 3 wks ago

    Try Kre-Alkalyn 1500. I’ve linked to it up the supplements section of this post. The old link didn’t work, so I went and found a better product. Peep it.

  906. 45 mos, 3 wks ago

    Simply use your own judgment for what you can handle. Listen to your body. If you think you are pushing it too much, leave off a set or two. Honestly, I didn’t add that much volume to the routine. I added a third set for most bi/tri exercises and I sprinkled in some extra shoulder training here and there. You asked about the push-ups, well I did that for two reasons:

    1) We are already training chest super-heavy on workout 9, so adding some speed/power training goes right along with it. I initially said you should do the clapping push-ups for 3 x amap, but that was wrong. I’ve changed it to 3×7 because we don’t want to train for endurance here, nor do we want to exhaust ourselves using max power on the claps only to lose good form by attempting too many reps. It should be 7 crisp clapping pushups using maximum force to jump up as high as you can for the clap. By rep 7, anyone should feel it.

    2) Back and chest are antagonists which make the clapping pushups and db rows a perfect superset.

    The second half of workout 9 was completely overhauled because I had to get shrugs out of there in order to fit shrugs into a couple other slots where I thought they would be more effective. In looking for a back exercise to replace the shrugs, I chose 1 arm db rows because I wanted to use that exercise one additional time during the cycle (you also do them on workout 1), and because typically the 4th and 5th exercises on upper body days are supersets so I wanted to choose a less-compound exercise for that position.

    Trust me, I worked for a full day on the recent routine rewrite, trying various combinations and such. I think the new routine will work better than the old one, and I think most people will find that instead of finishing the workouts in just 35-40 minutes, that the new routine will take you a solid 45-50 minutes, while also increasing shoulder and traps training, and providing a cardio option for those who care more about defined abs than wide lats.

  907. 45 mos, 3 wks ago

    Make it happen bro.

  908. 45 mos, 3 wks ago

    I don’t see that question anywhere. Sorry.

  909. 45 mos, 3 wks ago

    I usually recommend people to lose fat first, then try to gain muscle. You will gain fat faster if you are already fat, so bulking while you are fat usually doesn’t work that well. Why don’t you try the new Werewolf Training routine with added cardio, or use the Fat Loss for Men routine for 2-3 months first?

  910. 45 mos, 3 wks ago

    Nevermind. I found it, approved it, and answered it. Sorry again.

  911. 45 mos, 3 wks ago

    This is the one.

  912. 45 mos, 3 wks ago

    You don’t seem very fat at 125#. I’d go ahead and hit up the Werewolf Training.

  913. John
    45 mos, 3 wks ago

    Thanks so much for the response. Yea, 3×7 clap pushups seems much more reasonable. I saw “3xamap” and thought, “Holy cow, this is intense.” And that got me worrying about pushing myself too much with this routine.

    I’ll give this new werewolf a try. Thanks again for your help, Steve.

  914. Josh
    45 mos, 3 wks ago

    okay thanks steve! im excited to do workout number three today!

  915. 45 mos, 3 wks ago

    I think you should go for the full muscle gain version. Less cardio and heavy weights!

  916. 45 mos, 3 wks ago

    You can pretty much use all of those supplements at once. Your muscle memory should help you get back up to 155 pretty quickly… maybe even by the end of the summer. Use those supps, train right, recover properly, avoid poor lifestyles habits, and I’m sure you can put that weight back on.

  917. 45 mos, 3 wks ago

    The prescribed number of reps always means per side, per arm, per leg, etc… so 3×5 means 5 reps on each side.