Updated on 7/6/2010: routine and new spreadsheet contain updated reps and sets requirements, added exercises, and added HIRT, HIIT, and Tabata sessions.
Updated on 7/19/2010: lower body HIIT and HIRT sessions made optional.
 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 probably get significantly stronger following this program.
Use this menu to skip to:
Werewolf training is not designed to get you ripped or “toned” (::barfs::), or even super strong, but you will probably get significantly stronger anyway.
It is not necessarily for bodybuilding, but definitely can be used by bodybuilders at a certain point in their training career. After all Werewolf Training IS designed to build muscle.
It 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.
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.
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)
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.
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Xtreme NO
Get Xtreme NOXtreme NO is one of the extremely popular nitric oxide (NO) supplements. It 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 NO supplement.
Xtreme NO also contains acai, which will help keep you healthy and energized.
- This NO supplement is a Hemodilator, which gives you extra energy by pumping more blood through your body.
- NO supplements give you incredible pumps… you will look stronger than ever.
- NO supplements increase levels of Nitric Oxide in your body, increasing both strength and endurance.
- By increasing your metabolism, Xtreme NO helps you avoid typical bulking-phase fat gains.
Click here to get some Xtreme NO for your Werewolf Training routine!
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Get ProteinOptimum Nutrition (ON) Protein Powder
The most economical, high quality protein powder available on the market today.
- 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 Protein Powder for your Werewolf Training routine!
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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:
Get 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.
Click here to get some Scivation Xtend for your Werewolf Training routine!
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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.
Kre-AlkalynThe 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 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.
You could consider using Biotest Hot Rox Xtreme to increase energy and elevate metabolism.
You could consider adding a free trial of Paraslim Force to increase muscle building and encourage fat loss.
And of course there’s Biotest Surge Post-Workout drink, considered by most to be the #1 post workout formula on the planet. Use within 20 minutes of your workout to stop catabolism, restart protein synthesis, and get you back on the road to muscle recovery.
The number of supplements you use depends highly on your budget and your willingness to drink shakes, juices, and take pills all day.
The Werewolf Training Workout Routine for Muscle Gains
 Werewolf Training |
Here is a 12 session workout routine designed to build muscle, which you can repeat as many times as you want.
This is an 18 day routine if you choose to take every 3rd day off, or you can make it a 21 day routine by taking an additional rest day every 7th day. Both 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.
Resistance Bands
Read this post about Training with Resistance Bands to learn more.
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. (See the training with resistance bands post for more info.)
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.
Acronym Key:
- BB – barbell
- DB – dumbbell
- OH – overhead
- HIIT – high intensity interval training
- HIRT – high intensity resistance training
- AMAP – as many as possible
The Routine
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Workout 1
- BB bench press – 4 x 5
- DB one arm rows – 3 x 8
- DB incline bench press – 3 x 10
- a) Body weight or assisted pull ups – 3 x 12
- b) DB standing alternating shoulder press – 3 x 15
- a) DB standing alternating bicep curl – 3 x 12, 8, 5
- b) DB standing two hand OH triceps press – 3 x 8
- Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 20 push ups
b) 100 jump rope jumps
c) 20 inverted rows
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Workout 2
- BB back squats – 4 x 5
- a) BB alternating lunges – 3 x 8
- b) Seated calf raises – 3 x 10
- Box jumps – 2 x 50 for time
- a) BB good mornings – 3 x 12
- b) Standing calf raises – 3 x 15
- Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
- Abdominal giant set
a) Reverse crunch – 3 x AMAP
b) Fold ups – 3 x AMAP
c) Russian twist w/ medicine ball – 3 x 15
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Day Off
-
Workout 3
- BB bent over rows – 4 x 5
- DB bench press – 3 x 8
- Weighted or assisted chin ups – 3 x 10
- a) Standing OH press – 3 x 8
- b) BB standing bicep curl – 3 x 12
- a) Dips – 3 x 8
- b) DB side raise – 3 x 12
- Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 20 kipping pull ups
b) 10 squat thrusters
c) 5 BB hang snatch with 25% of your max bench
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Workout 4
- BB deadlift – 4 x 5
- a) BB jump squats w/ 33% of 1 rep max – 3 x 10
- b) BB shrugs 3 x 12
- Glute-ham raises – 3 x AMAP
- a) Step ups holding DBs – 3 x 12
- b) Seated calf raise – 3 x 5
- Optional HIIT Session: Overhead Squats w/ 20% 1 rep squat max – 4 sets – AMAP in 20 sec, 60 sec of wall sits, repeat
- Abdominal giant set
a) Windshield wipers – 3 x AMAP
b) Ab wheel roll outs – 3 x AMAP
c) Situps w/ medicine ball on chest – 3 x 8
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Day Off
-
Optional Day Off #2
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Workout 5
- BB incline bench press – 4 x 5
- Neutral grip t-bar or cable rows – 3 x 8
- Standing OH press – 3 x 10
- a) Weighted or assisted pull ups – 3 x 12
- b) DB bench press – 3 x 15
- a) DB one arm concentration curls – 3 x 12, 8, 5
- b) Skull crushers – 3 x 12, 8, 5
- Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 20 wall balls – medicine ball toss and catch
b) 10 squats thrusters
c) 5 BB hang cleans with 33% max bench
-
Workout 6
- BB back squats – 4 x 5
- a) Single leg stiff leg deadlift holding DBs – 3 x 8
- b) Seated calf raises – 3 x 12
- DB walking lunges – 3 x 10
- a) BB Romanian deadlifts – 3 x 15
- b) Standing calf raises – 3 x 5
- Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
- Abdominal giant set
a) Vertical leg raise or captain’s chair – 3 x AMAP
b) Bicycle maneuver – 3 x AMAP
c) Ab wheel roll outs – 3 x AMAP
-
Day Off
-
Workout 7
- BB bent over rows – 4 x 5
- DB incline bench press – 3 x 8
- BB shrugs – 3 x 10
- a) Body weight or assisted chin ups – 3 x AMAP
- b) DB reverse flyes – 3 x 12, 8, 5
- a) Dips – 3 x 5
- b) DB standing alternating bicep curl – 3 x 12, 8, 5
- Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 10 handstand push ups (or military press)
b) 20 diamond push ups
c) 50 jumping jacks
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Workout 8
- BB deadlift – 4 x 5
- a) BB front squat – 3 x 8
- b) Toe push on sled – 3 x 12
- BB side lunges – 3 x 10
- a) Pistol squats – 2 x 12
- b) One leg curl – 2 x 12
- Optional HIIT Session: Sumo Deadlifts w/ 20% 1 rep deadlift max – 4 sets – AMAP in 20 sec, 60 sec of wall sits, repeat.
- Abdominal giant set
a) Medicine ball sit up toss – 3 x 20
b) DB side bends – 3 x 12
c) Flutter kicks – 3 x AMAP
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Day Off
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Optional Day Off #2
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Workout 9
- BB bench press – 3 x 5 (120% of 5 rep max)
- Weighted or assisted chin ups – 3 x 5 (120% of 5 rep max)
- DB one arm clean and press – 3 x 8
- a) DB one arm row – 3 x 12
- b) Explosive push ups w/ clap if possible – 3 x 7
- a) Tricep cable push downs – 3 x 12, 8, 5
- b) Hammer curls – 3 x 12, 8, 5
- Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 20 inverted rows
b) 20 mountain climbers
c) 10 medicine ball smash (throw to ground)
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Workout 10
- BB deadlift – 5 x 5,2,1,1,1
- a) Donkey calf raises – 3 x 8
- b) BB Shrugs – 3 x 7
- BB squats – 5 x 5,2,1,1,1
- Glute-ham raises – 3 x AMAP
- Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
- Abdominal giant set
a) Ab wheel roll outs – 3 x AMAP
b) Reverse crunches – 3 x AMAP
c) Fold ups – 3 x AMAP
-
Day Off
-
Workout 11
- BB bent over rows – 3 x 8
- DB bench press – 3 x 8
- Body weight or assisted chin ups – 3 x AMAP
- Standing OH press – 3 x 10
- a) Dips – 3 x 8
- b) BB standing bicep curl – 3 x 8
- Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
a) 5 hang cleans w/ 25% of 1 rep bench max
b) 5 push press w/ same weight
c) 5 squats w/ same weight
-
Workout 12
- BB deadlift – 3 x 8
- a) BB front squats – 3 x 8
- b) Standing calf raise – 3 x 10
- One leg curl – 3 x 10
- BB jump squats w/ 20% of 1 rep max – 2 x 20 for time
- Abdominal giant set
a) Windshield wipers – 3 x AMAP
b) Sit ups w/ medicine ball or plate – 3 x 8
c) Bicycle maneuver – 3 x AMAP
-
Day Off
-
Optional Day Off #2
Werewolf Training Workout Routine in an Excel Spreadsheet
You can use these spreadsheets to track your progress. Either keep track of your numbers on the computer, or print out the spreadsheets to take to the gym with you, or both! 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 here to download the newest updated training log with updated exercises and rep requirements, added optional cardio sessions, and the optional 7th day of rest: Werewolf Training for Muscle Gains 2.0
** If the volume for the new routine is too much for you or if you are hung up on one of the old routines, I still have the old Werewolf Training routines in spreadsheets linked below. **
Click here to download the spreadsheet for the old 21 day routine: Workout log with the extra rest protocol (21 day routine)
Click here to download the spreadsheet for the old 18 day routine: Workout log without the extra rest protocol (18 day routine)
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!
Updates:
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.
 Werewolf Training |
Step #1 Acai Berry Detox Get a Free Trial or Buy a Full Bottle
Step #2 Colon Cleanse Get a Free Trial or Buy a Full Bottle
Step #3 Fat Loss Routine: full body fat loss for men or full body fat loss for women
Step #1 Xtreme NO (Nitric Oxide) Get a Free Trial or Buy a Full Bottle
Step #2 HGH Energizer Get a Free Trial or Buy a Full Bottle
Step #3 Werewolf Training Routine: for building muscle or for building strength
Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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Related posts:
- Werewolf Training 2: A Weightlifting Routine to Gain Strength
- Werewolf Muscle Gain Workout Logs in an Excel Spreadsheet
- Werewolf Strength Gain Workout Logs in an Excel Spreadsheet
- The Twilight Workout Routine – Taylor Lautner Gains 30 Pounds of Muscle in One Year
- The Taylor Lautner Workout for Twilight: Eclipse
Tags: gain, gain mass, gain muscle, mass, muscle gain, taylor lautner, training, twilight, weight lifting, Weight Training, weightlifting
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Hey, im 17 years old and im 162lbs and about 5’10in tall. i was just wondering if this would be the perfect workout to have taylor lautners body, im a lean cut kid with a decent amount of mass already due to about 2 years of on and off training. I mainly want to focus on my upper body, my lower body is strong due to football and wrestling so i was just wondering if u could tell me which upper body workouts to focus on. Im looking to gain another 15 to 20 pounds how long do u think thatll take if i follow your workout (upper body)? Thank you for your time
I’m 23 years old, 5’10″, was 160 lbs, now after two cycles and one week into my third cycle, I’m 173 lbs. I had a 13lbs. gain which is about 75% muscle so about 9-10 lbs. of solid muscle. Since it seems we have similar starting point, you probably gain 15 lbs. if you follow this cycle three times if you work out with proper intensity. However, if you are not planning do the leg portion, then it may reduce your gains significantly if you are just planning working upper body. I would cut your gain to half or less of mine since legs have the largest muscles in your body and will gain muscle concurrently. So if you just do upper body it may take you 6 cycles to gain that much mass in your upper body.
I am going to start this next week. I am going to do the four day a week routine. How did you work the exercises in with each other? Did you super set exercises or go one at a time?
Super sets are designated with a’s and b’s. Everything else is done separately.
Hi,
First of I love the effort you put in this amazing workout thanks!
My question is I have a body that is 5’10, 145 Pounds but by body metabolism is medium. I am not fat, but not skinny similar to as you describe “skinny-fat”. I was wondering how much cardio should I implement with this program if I don’t want to gain too much fat. Should the cardio be on rest days, before workouts or after? How long and what exercises?
Thanks
The optional parts of the workout routine are designed to minimize fat gain during the bulking (muscle gaining) phase. They’re located after the routines and are the HIIT and HIRT. He lists out the exercises and they’re really intense so be ready.
Hi Steve
im 19 5’8 and weigh 150IB im under 10%BF and want to gain 20IB of lean mass.
and i did the calulation for my nutrition, if i was to eat 6 meals a day, that would mean id have to consume about 440 calories, 30g protien, 14g of fat, and 50g of healthy carbs, for my total calorie intake. The only thing im not used to is consuming so many carbs in a sitting. is 50g of carbs to much? sounds high to me, even with my body burning fat fast
Hey Steve,
I’m almost 17, but are there any exercises in your program that you deem unsuitable for someone as young as me? I’ve heard so much about weights stunting growth etc…are there any precautions or exercises I should leave out? Thanks.
nope
Hey Steve, I’m on my third cycle of this routine and just finished the first week of your new and improved version. I’m 5’10″ and started 160 lbs. and now I am 172 lbs. I see great size improvements all around and know that fat gain is also a part of the routine so I’m up a notch or two on my belt. I thought it was unusual when I was trying to find my body type because in high school I was one of those super-skinny-eat-mcdonalds-everyday-and-stay-130-lbs. A few years out of high school I finally start gaining weight mainly in and around my torso area but my arms and legs stayed like sticks. So in a sense, I am fat and skinny at the same time. After this last cycle, I’m going to take an active recovery week and start two cycles of the strength gains routine. I just want to know, how hard is it going to be to lose the fat after I finish the strength gain and move on to full body fat loss? And when I do start the fat loss routine, should I discontinue using all the supplements? I find it hard meeting the 1g protein per pound quota without the whey shakes a couple times a day.
On another note regarding supplements, I got the four you recommended and I literally have a 30 minute ritual before my workout where I figure out what supplements need to go down and what not.
The directions for Xtend states: Mix 2 Level scoops (13 grams) in 16 ounces of water and shake well. Depending on bodyweight, split the following dose before and during your workout: (For my weight) 160-180 lbs: 4 scoops (2 servings) Regardless of bodyweight, consume 1 serving immediately post-workout.
The directions for Creatine states: Take 1-2 servings, 1-3 times daily preferably morning, pre workout and post workout. (So vague, what about non workout days?)
The directions for Xtreme NO states: Take 3 tablets 30-60 minutes prior to workout on an empty stomach or as directed by a healthcare professional. (Simple enough)
The directions for Whey states: Consume approximately 1 gram of protein per pound of body weight per day through a combination of high protein foods and protein supplements. For the best results, consume your daily protein allotment over several small meals spread evenly throughout the day. (Not really workout specific)
Based on the directions, technically I have to drink like a little over 64 ounces of water before, during and after my workout. In reality, I take down the three Xtreme NO pills, along with 20 ounces of water mixed with a serving of xtend, creatine, and whey. Then I have to take 16 ounce of water with just the xtend to sip on during my workout. Then after my workout I chug another 20 ounces of the mixture I drank before the workout. Mind you it tastes like shit, and I have to take a leak in the middle of my workout. Just wondering if I’m doing it correctly and if there’s an easier way to do it that you recommend? Don’t worry about the water consumption throughout the day, I throw back over gallon per day. It just seems like a little much to drink in less than 2 hours and I have to overcome my gag reflex so I don’t blow junks all over my room haha.
Hey there,
I have just started a gym membership for the umpteenth time, and i am looking for a really regulated sort of routine to gain muscle mass. So far I am liking the look of this over most other posts ive found online. I understand the rest and work parts of the concept, but i have never found it easy to calculate my calorie intake. Is it enough to just eat 5 to 6 healthy meals a day, and keeping up enough protein intake? or do i really need to create some sort of food plan as well?
Thanks for any advice,
Rocco
Eat frequently and try to eat extra protein when possible. If you don’t make gains then consider keeping a food log so you can make sure you are eating enough.
Hello Steve! I was wondering if my workout of 3 sessions per week including cardios other days (chest/biceps is first workout, back/triceps 2nd workout and shoulders/legs 3rd and that completes my 1 week) could do the same results like Taylor did? I’m doing about 6-8 excercises of 12 reps, 70-80% of 1RM and pause is from 60sec to 90 sec between sets and between excercises about 3 min. I do supersets too, expample DB bench press and then fly DB on bench press too with 1 min pause between sets. What do you think? I also wan’t to lose fat and get some nice muscle definition and mass, but I’ve already have mass though because of good genetics so I’m asking for definition, all in all, i want to look like Taylor Lautner, so please tell me if my workout is okay for that? Thank you! Btw, I will try your workout as soon as I get back from holidays! Cheers!
All I can say is to try it for a while and if it doesn’t work, switch it up. I like to see heavier lifting when trying to lose fat, as it will help you maintain muscle mass when dieting.
Oh… I forgot to say that I do 6 sets of 12 reps each excercise, sorry for that. Cheers!
steve, you noe how yu split the workouts by upperbody, lower body, and rest day. can you tell me another way i can split my workouts, however,i want to be able to work out at least 4 to 5 times a week also.
Can somebody tell me what the “a)” and “b)” signs mean on the exercise program? Do i do both exercises or just choose one? Thanks.
I believe it means you do those exercises back-to-back with as little rest period as possible.
It’s a superset, just finish set a and go straight into set b with no rest. Then rest 90 seconds then go for the second superset. Repeat.
Thanks guys.
This workout is too good. I love the fact that it’s a different workout every day. Nice one!
Hey Steve, First i wanted to say thanks so much for taking the time to make this article. I just had a question. I am 16 and 6’4″ and about 200 LBS. i love doing cardio and used to be extremely overweight but i started running and eating right and it all shed off. i have been working out on and off for about a year and a half now and i have found it pretty easy to put on muscle as long as i stay dedicated to the workout which is also my biggest problem. I have petty much the opposite body type of taylor lauter because i am taller and bigger built were he is shorter and was very skinny when he started. so i would thus like to lean out at the same time as i build muscle to achieve that lean muscle look. My question is that if i were to take in less calories and carbs than recemmeded for me but still took in the right amount of protein to build muscle, could I still bulk up and lose fat at the same time to achieve that leaner muscular look?
Your question is answered here: http://www.projectswole.com/your-questions/gaining-muscle-and-losing-fat-at-the-same-time/
Hey Steve,
I’ve got a high metabolism, and I also play alot of soccer (averaging 5 hours a week), and for this I need to do alot of cardio work to keep my cardiovascular fitness high.
How can I combine this workout with my high cardio inputs, without losing muscle mass gains (As you said, this workout requires much less cardio to avoid losing muscle gains)
Thanks.
You’re not going to get maximal muscle gains as long as you are doing a high amount of cardio. The best idea, however, to gain muscle mass WHILE doing lots of cardio is just to increase your calorie intake. Always eat an hour before physical activity and right after. A couple of the foods I eat a lot of are fresh and canned fruits, lots of peanuts and eggs, and oatmeal.
I would like to add my forearm routine to this would you suggest what days I should add it to
Add it to the upper body workouts.
What’s your forearm exercise Matt? I’m in need of one if you don’t mind sharing.
Hey steve just wandering if there was any advice u could give me basically im 17 years old now moving onto 18 and i want to get ripped and bulk out a bit more but the main problem is im a bit skinny and iv never found the right programme which will work…im commited and will try anything thats nessasary to forfill my goal thanks again anything you can advise will help a lot to be quite honest and is doing this training excercise actually worth a shot.
I honestly think its not the programs that don’t work, its just you don’t put in enough effort to eat enough. If you want to get big, you gotta eat big also. And of course this routine is worth a shot, look at all the hundreds of positive comments this routine received.
Hello Steve! Could you please answer on my question?
Thanks in advance!
Think a guy that still has kind of a flabby stomach could do this? My little brother is a similair build to me and he wants to work out with me. He’s an ecto-build, and he’s like 11% BF, although his stomach looks a lot bigger, maybe excess skin.
I’m assuming this won’t hinder his growth? Or make him fatter?
Thanks Steve. You’ve been very helpful. I’m loving this workout too btw, I’m hardly done the first cycle and I’ve put on 3 pounds (no BF change).
Just finished my last workout of my 10th cycle this evening and I must tell you that I’ve got more than 20 lbs of pure muscle! I weighted 189 lbs with 12% of body fat when I started and now I am 230 lbs with 6% of body fat!!! I am 186 cm if some1 is interested.
You really gained that much? Congrats! That’s quite an achievement.
steve ihave narrow shoulders, like i dont have that wide fram some ppl have, maybe bbecause of my collar bone or osemthing idk. will getting bigger delts fix this problem?
Lift heavy and make those shoulders thick. Add in some extra side lateral raises to cap them off.
If I want to build muscle and strength as fast as possible, from a neutral point of view, would this workout be better for me?
http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html
That workout would probably be good. I can’t say that it would be any better or worse than the Werewolf routine. Try them both. At least my routine only locks you in for 3 weeks at a time. That routine is like a 2 year program!
Hey guys,Im 15 going on 16 and have been working out for about half a year now. I’ve seen alot of gains but im starting to slow down on my growth. Since the start i’ve been isolating my muscle groups and still working them all out. But i was wondering if i stopped doing this and changed to a full body workout if i would see more results in muscle gain? For ex. full arms,shoulders / next day chest,abs / next day legs then break a day and repeat this is what i do.
A full body routine would probably do you good. Give it a try for a couple months and see if you start making progress again.
Age 17 and about 12 stone high metabolism. Reckon this workout would benefit me a lot? I’m very motivated just need a routine to keep that motivation high through a lot of gains! Is this the right routine for me? Thanks.
I think this routine would be great for you. Even people looking to lose fat and build muscle are having great results with this routine on a low calorie diet.
Hi there. I am 25 (soon to be 26) and I am 5’9″ and 172 lbs. I am in the military, so I am required to do a decent amount of cardio. I used to have the hyper metabolism, but it has since slowed down. I have noticed that I have gained 17 lbs in the last year, and all of it has been around the midsection. This has definitely had negative effects on my run time. I was curious if adding a 20-minute treadmill workout on top of this will lessen my gains. Also, my wife is trying to shed a lot of weight and I was looking at the full-body fat loss for women, and noticed there is a lot of weight training involved. I am pretty sure that she can’t do half of what is mentioned in that article. I was curious if you could give me some tips as to what direction to point her to start her workouts. Your workouts are awesome! Thanks for all of your time. Hope to hear from you soon.
Exactly why can’t she do the fat loss routine? She can always modify the exercises to use machines and cables for a couple weeks until she gets the hang of it. Phase the free weights in over time. You can also cut down on the weight training and replace some of it with endurance cardio, just until she gets up to speed. Really though, it should take more than a couple months if she really puts her mind to it, to get into the kind of shape that can handle the full routine.
Well Steve I’m back with my results. So far my bench has gone up by 100 lbs and my weight has gone up by 15 lbs. I can definately notice a difference and would like to thank you for this routine. But is their a workout to hit the lower pec muscle to kind of sculpt them underneath?
Pretty sick gains Adam. There really is no lower pec muscle, but you can ‘try’ to hit it harder by using dumbbells on the decline bench. I’m not a big fan of the decline bench, and I’d much prefer to work on my upper pecs instead. If it’s man-boobs you’re wrasslin’ with, then I’d suggest you try a fat loss routine for a little while, as moobs can’t be defeated by any form of weight training – it is diet and high intensity cardio that will burn them off, just remember to keep lifting heavy in order to maintain muscle mass and strength on a fat loss diet.
I don’t have moobs but it seems like my pecs have no real definition to them.
Sounds like you need some heavy benching, both barbell and dumbbell. Make it happen man.
Hey Steve, thanks a bunch for this program. In 2 cycles, I’ve gained 10 pounds, and there are significant visible changes. Just wanted to say how much I appreciated this site, and all the stuff you’ve shared.
Cheers!
Congrats on your great progress!
Hi
i am 13 and i am 173m…
i am not fat nor skinny… i am kind of in the middle, my arms has some muscle…
but my quadriceps has some fat… so what kind of body type am i?
I run around a track in the morning everyday too… but i got a random diet…
and i do push ups and dumbbell curls.
Body type is probably mesomorph. Push ups and db curls won’t get you big though man. If you want to gain some muscle mass you gotta do real exercises with real free weights.
hey steve i think i’d be interested in trying this out, but im starting off basically from scratch so i feel like ill need a trainer to help me through it, at least the first cycle. what do you suppose i should expect to have to invest for that? i just would like a general idea before i have to ask my parents. im 17 and tired of being a 6+ foot toothpick.
A trainer could help, but so can YouTube videos and other Project Swole members.
Hey Steve after we finish this modified workout routine three times do you suggest after the week off we go back to it again?
That should be perfectly fine actually. Have a go at it again. Or switch to the strength training routine instead.
Hey steve. my name is mike, i have been doing this routine for about 4 weeks now.. it seems really great! but will this routine help me to get ripped? or is it just designed to gain bulk?
Designed to gain muscle, but can be used to lose fat on a low calorie diet.
Do you continue to take any of the supplements during an active recovery week?
Yeah if you are using supplements, you should continue to take them during active recovery as necessary. For example if you are using post workout shakes and an NO supplement, there is no need to take those if you don’t train. But if you are using protein shakes, you can still take one or two of those a day.
Since ive been working out my left tricep has gotten way bigger then my right and is visibly different how do i even this out?
An extra set or extra reps for the lagging arm.
ok thanks
quick question steve, can i substitute barbell clean + press for overhead/military press? or is this going to give me too much CNS fatigue?
I think you should do it. Let me know how it feels.
i’m planning on using this routine for the 2nd time this fall/winter but im afraid getting bigger would hurt how high i jump (dunking/track). right now im 145 lbs, my goal weight is about 160-165. would the added size hold me back?
Listen, if you gain weight you might not jump as high. You need to focus more on speed, power, and ultimately force. The more force you can generate in your legs, the higher you will jump. Gaining weight on purpose will not necessarily help.
What should I do if I get sick? Should I continue to workout? I don’t feel right if I miss a workout.
If slightly sick, workout. If really sick and you can’t train with high intensity, take a day or two off. You are better off taking time off to recover, than staying sick for a month and making no progress or regressing.
I was always told the best way to build muscle is to work out one body party really hard one day and then not touch it again for 6 days.
Wouldn’t doing your entire upper body 3 or 2 times a week be overtraining some of these muscles and actually set you back?
That’s a good question Mike, and the answer is this: you are decreasing volume and increasing frequency. In my experience you’ll get far better gains with higher frequency and less volume. Overtraining will not happen as long as you don’t add exercises, sets, or reps; just stick to the routine and take every 3rd day off.
I’m really interested in this workout, but I was wondering if instead of going to a gym I could simply buy the materials needed and do it in the comfort of my own home.
If so, what would I need specifically?
Barbells, dumbbells, a squat rack. I think you can figure it out.
Pardon my ignorance, I’m relatively new at this.
But regarding the barbell, could one single bar be used for everything (squats, bench press, etc.)?
And I got this much down, I just didn’t want to start it and get to a point where I’m missing something, so I though I’d ask.
Yeah I suppose a single bar could be used for all exercises, but you’d need to change the weights, so you’d need a variety of of weight plates.
Workout looks great! I have a bum knee though, and I have trouble with most leg exercises, sometimes even at bodyweight. Do you have any tips? I don’t want a huge upper body with chicken legs! Thanks.
You could try isometrics but it won’t really build much muscle. There’s Kaatsu training but I can’t guarantee it actually works, and you’d still have to do exercises. Is there a way to rehab your knee? Have you see a physical therapist?
Hi again Steve. Just curious to know if you’re thinking to ever write an “advanced” werewolf routine, perhaps for when we’ve exhausted the ones you’ve written here and we’ve plateaued, to continue gaining muscle. Thanks!
Hey, is this workout better for beginner than working out muscle groups separately?
Actually a 3-day 5×5 full body routine would be best for a beginner. I’m designing one of those programs as we speak. Hopefully it will get published sometime this year.
I’ve almost finished my first run through this program and am feeling great results. My bench has gone up ~15 pounds and I haven’t gained much fat even though I’m not doing the HIRT/HIIT cardio. My only question is, I like to take my time in between sets. I don’t stay in the gym for much longer than an hour, but I rest typically 3 minutes, sometimes even more, I really want to let my muscles rest. My only question is, will I get better gains if I rest for only 90 seconds between each exercise?
No, you won’t get better gains if you rest 90 seconds instead of 180 seconds, as long as you are focusing on muscle and strength gains. Decreasing rest between sets is great for a fat loss phase or for conditioning.
any reason why the excel spreadsheets are different from what you have on the site?
ie) day 1, missing supersets – day 2, different set of exercises…
?
oh geez.. forget this previous comment – i didn’t READ…
also, i’ve started this routine and so far really like it.. honestly, i’ve never done a real routine before, just showed up at gym and did what I thought i needed to do… and subsequently I get bored of gym after a month or so and have stayed 6’0″ 145 lbs for 10 years. Man, so much better with a little piece of paper and boxes to fill in! i’ve also started counting calories and proteins (using myfitnesspartner.com) and it’s amazing how much i WASN’T eating, even though I thought I always ate alot.
is there any benefit to training more then 4-5 times a week for an hour?
also, read an interesting article on “T-Nation’s Surge vs Chocolate Milk” as a post-workout drink. You say it is the #1 of all time post-workout, but they make a very good case that Choco Milk is not only better then surge, but also a whole (pun) lot cheaper.
What are your thoughts on that?
Thanks for all the info…
Chocolate milk is a pretty darn good post-workout drink and is a whole heck of a lot cheaper. However, the lactose in milk does not digest as quickly as the dextrose in Surge. If you want to max out every single detail of your diet and post-workout nutrition, and you have extra money, I think Surge is a better choice. However, for 99% of the population, choco milk should suffice. I have also been known to drink a Boost after a workout, which is similar to choco milk.
I dunno dude, I’ll have to check it out.l
If this is in regard to the comment about, why are the workouts different – ignore.. i was looking at the older 18/21 day routine spreadsheets you also have posted.. you’re most current sheet is correct…
also, i have over the years in my back and forth to the gym lifestyle used “Mass Recovery” post-workout – i do notice that when I do use it I am a lot less sore the next day.. but it seems to chemically that i tend to shy away from it… ie, try not to injest any chemical sugers, just don’t like them… you have any experience with that product?
Sorry man I have no experience with Mass Recovery.
hey steve!
can i train everyday off the week & rest saturday & sunday or do i have to rest every third day??
I recommend you rest every 3rd day for best recovery. If you care more about fat loss than muscle gain, you could add a 20-25 minute HIIT or HIRT workout on the 3rd day, but it will probably impact your strength gains and muscle gains. In that case you’d definitely want to take the weekend off for recovery. I wouldn’t do Werewolf Training 5 days straight though, you could end up overtraining after a while.
This website is great and so are the routines, im 5’10 and was 157 pounds when i started this program i am almost 180 now! most was muscle this program works people, thank you steve!