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.

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 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’s 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.

Belts, straps, and gloves:

Typically we don’t like to use weight belts, wrist straps, or lifting gloves during our workouts, but there is a time and a place for some training assistance equipment. Weight belts can certainly be used for max effort attempts during exercises like deadlifts; they can help add stability and confidence to the lift for those with a weaker core, but during sub-maximal effort lifts they should be avoided in order to help build the strength in the weaker core. Similarly with wrist straps they can be used in max effort lifts where the grip is required such as deadlifts and barbell shrugs; they can help enhance a deficit in grip strength, but again during sub-maximal lifts they should be avoided in order to build grip strength. Gloves? Well there’s really no place for gloves in Beast Mode.

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.

[ top ]

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.

[ top ]

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)

[ top ]

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 Nutrition – P90X 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.
[ top ]

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

[ top ]

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.

[ top ]

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

Werewolf Training
Werewolf Training

[ top ]

Tags: , , , , , , , , , ,

1,886 Responses to “Werewolf Training: A Weightlifting Routine to Gain Muscle”

  1. Hey Steve

    I just wont to find out a bit more about your programs.
    I’m male, 6’1 in height, 20 years old and have been in the gym for a while.
    my current weight is 85kg’s and i am looking to cut down on body fat and just wanted to find out if your program will help me achieve this?


  2. Another update (and some questions.. for some reason I cannot continue on my previous thread here).

    I’ve now, thanks to this program, surpassed the plateau I’ve been on for a very long time. I’ve increased the weights in almost all exercises, but most importantly in my benchmark exercise: DB bench press. I now do 35kg in each hand very well, compared to barely handling 30 for most of the latter half of 2010. Soo… yay!

    Also, I am now almost done with the second cycle. But I am going away for a week over Easter, and most likely won’t be able to get any workouts done. I’m guessing I’ll just have started cycle 3 when I leave.. do you think it will be bad for me to have a weeks break here? Should I just continue where I left off when I get home, or start over from Workout 1 and restart the cycles? Might be a silly question, but I’d like to get your perspective on it. I’m still on the 2.0 program.


    • A week off will be good for you. Try to get in some active recovery and short NAT workouts while you’re away, but don’t push yourself too hard. Start over from workout 1 when you return. That’s my opinion.

  3. Hey Steve..

    Hi! Im Andrei,

    Im just going to ask about your workout routine 3.0. I read about it and noticed that it only has 1 rest day in a week.. But According to your research above that Lautner taked his rest day every 3rd day of his work out.. Im just asking

    and also I have a problem with pull ups. I cant do it even how hard I tried. Im just going to ask also if you know a alternative exercise for pull ups..

    Please reply.. Thanks..

  4. Heyy just a curious Question. in the #3 Wereworf training you dont have that much exercise for the shoulders and i guess this routine is for having a body similar to taylor. what you think ? thanks

  5. I can’t wait to start this routine tomorrow at the gym. I’m 33 5″10 and weight 190. I will share with you my progress!!! I have been working out daily for the past few months and notice strength nag energy improvements. I have really been bouncing around as far as my routine. I will stick to yours to the T. Thanks

  6. I just completed the 2.0 version for the second cycle and must say… HUGE weight increases on all lifts. I love this program. Please keep them comming. Thanks.

  7. Hey Steve
    I have a couple more questions. I’m 17 years old and weigh about 135lbs. Will this workout (3.0) help me out in gaining a lot of weight. And also can you think of anything i can add on upper body days for my arms and chest please? Thanks!

      • Definitely will gain weight, almost done the second cycle for 2.0 (took me just over 5 weeks so far)…i have generally been dieting better for lifting (more carbs before/after workout, protein for recovery), but I can’t say I have been STRICTLY following the diet/supplement plan. Regardless, I started at 174 pounds the first week of march and am now at 181 pounds. i started this a week after my final college swim meet of my career. being a swimmer, i have a VERY HIGH metabolism, and i’m usually a hardgainer. coupled with the fact I eat very healthy to begin with, I’m gonna assume that at least 3-4 of those 7 pounds are pure lean muscle. Also i do MOST of the Optional HIIT workouts

  8. hey steve since im wondering but can you switch when your ur Bent over rows 4 x 5 for that and pullups 2 x 12 can u switch it so it can be 4×5 for pullups and 2×12 for bent over rows

  9. I was just wondering, since there are so many different types of workouts in this and every workout is different, will i ever need to change it up and do something else or will my body not get use to it to where i can just keep doing this workout over and over again, thanks for the help.

        • Switch to a new routine. Werewolf Muscle Training is too complex with its exercise variation, rep count, set count, etc… If I reworked it with new exercises and set/rep requirements, I’d just post it as a whole new routine. Either keep using the routine for another 3 cycles, switch to Werewolf Strength Training, 3×5, full body, or some other routine from some other website. Make sense?

          • ok, i think so, i am on my second session, but for when i want to switch it up for a while what workout do you recommend. I am looking for workouts that help build muscle and will get me ripped, any workout you recommend will help, thanks man.

          • Try the Werewolf Strength Training workout or the Fat Loss for Men workout. Both can be found on my site, at the top, under Workout Routines.

    • Something to do pulls ups on. You can probably get by without a medicine ball by using bodyweight, or holding a dumbbell. Use the bench for step ups and such. You should be OK with what you’ve got.

      • ow i forgot to say ive got pull up bar aswell.
        ive also got another question though, how many times do i repeat the 21 day workout? or if i dont repeat it what do i do instead?

        • You can repeat it as many times as you like. I recommend 3 times, then try something else for at least a month. If you’re looking for a different routine, I have 5 or 6 of them on this site, or you can take the basis for any workout you find online and swap around the exercises. Nothing has to be set in stone – eventually you will use body awareness to train by instinct.

          • You should see an improvement after 1 cycle through the routine. Also, Taylor didn’t do this workout specifically. I just based the original routine on the research I did about how he trained for the second Twilight movie. It has actually evolved quite nicely since I originally wrote it.

    • I haven’t tried the workout and I don’t even know which exercises he uses. On the homepage of the DVD website I see a big picture of GSP doing what appears to be standing triceps kickbacks, so my initial reaction is that it’s just some bogus cardio routine with super light dumbbells for overweight housewives. Then further down the page I see him demonstrating a turkish get-up, so I reconsider my initial judgement. There appear to be several levels of intensity you can choose to follow, and GSP is very well conditioned – he knows how to train himself for MMA, to say the least. This routine seems mostly dedicated to burning fat rather that building muscle. My guess is that Rushfit is very similar to the BeachBody program P90X, which is much more popular and well-known. If you are going to do a home DVD workout, I’d suggest starting with P90X, get as much out of that as you can, and then try Rushfit if you really think you need it.

  10. What is an alternative for the barbell push press? My ceiling is not tall enough, so i usually do some exercise as seated. Is shoulder press an good alternative or do you have a better option?

  11. Hi Steve. I’m a full blown vegan so it’s a little difficult to figure out my diet needs. I also don’t eat salts or unnatural sugars so most of the supplements out there are out of the question. My diet consists of daily 3 rice protein drinks (totaling 36 grams of protein), 2 servings of almond butter on 3 pieces of whole grain bread (26 grams of protein), 4 servings of tempeh (88 grams of protein), 1 serving of soy milk (9 grams of protein, and 3 servings of firm tofu (21 grams of protein). Is this an ok meal plan for getting ripped like Lautner on this? It’s a total of 180 grams of protein. This is all just extremely confusing, I’ve been experimenting and working out with this diet for 8 months now (lost 45 pounds around two years ago so trying to get jacked now) and at first made minimal gains. Then I incorporated tabata into my regimen with weight lifiting and made some ok gains. I just don’t know if it’s my routine or the diet that isn’t working out so well. I’m going to try your 21 day workout for 4 cycles and repeatedly let you in on the results, I just need to know if my nutrition is right. Thanks

      • Oh and I hate to be annoying but last thing, what are vertical jump series? I don’t understand that on your 3.0 workout it says do six sets of 3 reps of NAT Vertical jump series, 3 reps of inverted rows, and 3 reps of plyo push ups each with 6 sets. This seems like a small amount. Thank you so much and hate to be a bother sorry

  12. One more question Steve, do you think this is the best routine for me? I’m 17 and a senior in high school. I weigh about 135 pounds and it’s really hard for me to gain weight. So if i eat a ton do you think i can pack on some much needed weight? I’m also taking N.O Xplode and Whey but i’m almost done with the whey and i’ll probably get monster mass. Also if there’s anything you think I could add to the upper body days for my chest and arms that would be great, since i want those to grow more. thanks!

  13. Hi Steve I’m 5’8″ and almost 190 I’m trying to lose weight and gain muscle. My diet is good. I eat good health foods regularly about 5 times a day. Is this routine going to help? Or should I first lose the weight and then come back and do this routine to gain the weight in muscle?

    • The routine will help. If you want to lose fat you can try this routine while dieting, or you can use one of my full body fat loss routines instead. I always encouraging losing excess body fat before trying to gain muscle, but you can sometimes accomplish both at the same time.

  14. I’ve decided to change it even more. I have calculated that since I want to be 160 pounds (I’m 5’6.5 and 133 pounds) that I need 2640 calories, 160g of protein, 80g of fat, and 320g of carbs that I’m going to do 10 slices of bread a day (50g of protein and 150g of the carbs). Is that way too much?

    • That’s quite a bit of bread. I’d rather see you vary your foods more. What about beans? You can also consider trading some of those carb calories for fat calories and just eat more nuts. You don’t have to stick to the exact nutrient breakdown.

  15. Hi, just wondering, should i use the 2.0 or 3.0? and ive read that i should do the muscle training 3x then do strength training 1x? is that all i have to do? ( apart from the nutrition etc…)



  16. Hey Steve, Im back.. haha.. If you still remember me.. 😀

    I just started my 1st day of 2nd cycle of work out routine 3.0

    I am just here to give you an update, Before I started your work out routine I weigh 112 lbs now after I had finished a cycle Im 123 lbs.. well I cant say that what I gain weight is pure muscle it also includes fat, cause I dont do exercises that minimize fat gain that you put on the work out routine cause I want to see immediate results..haha..

    And also I have 2 questions for you., You see I am a Filipino and our stable food is rice, White rice to be specific, Is it healthy to eat every 2 hours of white rice, most probably 3 cups of white rice in every meal, and I dont have any food here that is available in my house that is rich in calories except that, so here’s my question should I continue eating 3 cups of white rice every two hours or should I stop or reduce it?

    And lastly my 2nd question is, my goal is to weigh 170 lbs pure muscle after I reached or get near to my aim weight, should I reduce my regular diet, I mean should I reduce eating too much food that is rich calories to reduce fat build up, or should I continue?

    Please reply..

    Thanks 🙂

    • You don’t want to let yourself get fat. Some fat gain might happen while you’re building muscle, but don’t go overboard. I hate to see anyone gain more than 20% fat when they are building muscle. Out of 20 pounds gained, I wouldn’t want to see more than 4 pounds of that be fat mass. If that’s the case, then you are eating too much. It seems like your metabolism is pretty high, but I’d also hate to see you overdose on white rice. Too much white rice can definitely lead to fat gain, and puts you at risk of high blood sugar, which can lead to insulin resistance and eventually type 2 diabetes. There has to be a way to get more protein into your diet. What about fish? Can you switch to a whole grain rice? Can you eat more dark beans – kidney beans, black beans, baked beans? What about peanut butter? I’d much rather you eat 4 tablespoons of all natural peanut butter every 2 hours, than 3 cups of white rice.

      • Now I get it.. so do you mean even I am just 123 lbs I should still do the Optional HIRT cardio you put on workout routine 3.0??

        Then if that is your advice Ill do it..

        Oh my! I dont know that too much white rice will cause me diabetes.. how about I switched rice to bread is it okay?

        We have Fish here, sometimes its Fried Tilapia or Fried Milk fish.. And also we eat also meat like pork meat and poultry like chicken..

        Yes youre extremely right on my metabolism it is high, we dont have beans that you mentioned here in the philippines we only have monggo beans,

        Im not sure if we have all natural peanut butter here, The peanut butter we used to eat is processed peanut butter.. Is it okay for substitute?

        Thanks for the reply..


        • No, I don’t think you should use the optional HIRT cardio. This will use up precious calories that you need to gain weight. All I’m saying is that if you notice rapid fat gain, then definitely step back total daily calorie intake until the fat gain stops. Weight gain should still continue slowly, a 2-4 pound gain each month is what you are looking for, to ensure maximum muscle gain and minimal fat gain, but again if you truly have a fast metabolism then you shouldn’t worry too much about slight fat gain, since you’ll lose the fat as soon as you try to.

          Regarding peanut butter, I don’t like processed peanut butter. Your peanut butter should only contain peanuts, not hydrogenated oils and other nasty ingredients. If you don’t have natural peanut butter at all, then processed peanut butter is OK once in a while, but I’d prefer you to eat regular nuts instead.

          • Ok I get it.. Then I will be using HIRT cardio when I weigh around 150lbs and up?

            Then I should step back on may total daily calorie intake not because of rapid fat gain but because I gain weight rapidly, I gain 11 lbs within a month.. but when I check my body, when I touch it I can feel it is muscle,.. I can only feel fats on my waist and stomach but on my shoulders, on my back and legs I can feel they are muscle.. Should I still less my calorie intake?

            And about on the peanut butter should I take 1 table spoon of it a day??

            Thanks for reply..


          • 11 lbs in one month is a lot man unless you are on steroids or other really good supplements. Slow it down or you will definitely start to notice the fat packing on. 5 lbs of solid muscle a month will add up over the long haul. Would you rather gain 30 pounds in 3 months with 50% fat, or 30 lbs in 6-9 months with only 10-20% fat? You will be much happier a year from now when you’ve steadily gained for 12 months straight, rather than bouncing back and forth between fat loss and muscle gain. Then after that year you can dedicate a solid 3-6 months to strength gain and fat loss. I’d say don’t worry about the peanut butter at all, just keep doing what you’re doing, but cut down a little bit on the carbs or something if you keep gaining 4 pounds a week.

  17. I can never figure out what body type I am. I am not super skinny, I am not fat, but I would not say I am built like an athelite either. I am in ok shape with some muscle, I have some fate around my waist and lower back, The rest of me not much. I am guessing I fall in between Meso and ecto? Last Body fat test I had I was around 14-16% area. I am 5-11 about 170lbs. I had been doing stronglifts 5×5 and bill star to add strength, but Now I want to add more muscle so should I do this for 3 cycles. Gain more muscle then either go to a strength or fat burn routine for 1 cycle then come back to this routine?



    • Probably somewhere between meso and ecto like you said. This routine would be a great follow up to stronglifts 5×5 or bill starr. Give it a try and let me know how it goes.

    • Keep your butt anchored on the floor and basically fold up like a clothespin and touch your fingers to your toes. It’s pretty hard unless you’ve got a strong core and good balance.

  18. I will! I just started it today! I did change one thing though. On the HIRT routine I subbed in box jumps for the jumprope. I was wondering how many Box jumps is suitable? It is a harder movement then the jump roping.

  19. Steve,
    I’m a fairly experienced weightlifter, and have been loving this program thus far. However, when the program says:
    a)some workout
    b)some workout
    c)some workout
    Does that mean to do one set of a, one set of b, one set of c and repeat that three times? Or do I pick one of the three?

  20. I am trying to minmize fat gain as much as posible, so on the days that you have the optional routine can I sub it with a 20 min HIIT session on a bike or tredmill? I still want to gain muscle but I do not really want to add much more fat to my body.

  21. How heavy of a weight should you use when doing the NAT speed squats and deadlifts?
    On the Tnation website he shows doing 5 reps insted of three until you start to feel fatigued then drop the sets. He also had 8 sets in total in his routine. Is that ok to do 5 instead of 3 reps on the NAT days?

    Thanks again as always,


  22. I was wondering, I’m half way done with the 3.0 of my first cycle. After I complete it Do I go straight into another cycle, and after that do I just keep going right back into it and starting over?

    • Depends on how you feel. You can take an active recovery week if you’re feeling really drained, slightly injured, or painfully sore. Otherwise, start up again with week 1.

  23. Hi, Steve.
    I completed many cycles of Werewolf Training for Muscle & Werewolf Training for Strength and saw great results. After plateauing a bit, I moved on to a couple other programs to mix it up a little. Now I again hear the plaintive howl of the wolf and am excited to start back up again.
    The addition of NAT days excites me, and I plan to do them as delineated in the spreadsheet. So, here’s my question:

    Since the caloric expenditure on NAT/abs days won’t be nearly the same as on regular workout days, do you have recommendations for amending post-workout nutrition for those (NAT/abs) sessions?

    Many thanks in advance for your answer and for continuing to challenge and enlighten us!

  24. Hey Steve, I read the NAT page and im still confused on the whole thing. Could you give me a breif statement about the whole thing and an example on NAT? Thanks.

  25. Hey Steve,

    I’m getting ready to start this workout and I have two questions. Will this workout also help build big shoulders (deltoids and traps)? I have been trying to build more shoulder muscle so I was wondering if this is a good workout for that or if i should add anything to it to help build more shoulder muscle. Also, I have been doing abs three times a week instead of the two times a week that this workout has and I have been getting great results. Is there a way I could do abs 3 times a week with this workout or would it work better to just do it two times a week? Please let me know, thanks.

  26. Hi Steve,
    I’m into my second cycle of the 3.0. I work out 5 days a week and intake aprox 3000 calories per day. I’m 6 feet tall and weigh 175lbs. I’m trying to pack on muscle weight. Therefore I take in 175 grams of protein per day. I have neither gained nor lost weight so far. I know I am a hard gainer but is this normal for some people? Thoughts? Thanks!

    • Did you gain any strength? Are you leaner or just the same as when you started? Maybe you need more calories. Maybe you need higher intensity. Cut out all cardio. How is your lifestyle? Do you sleep 8 hours a night? Do you drink or smoke? All of these factors can contribute to slow gains. I’ve known people who can’t gain weight, but get really strong, quickly. There is an answer or a solution to your problem. Change something and let me know how it goes.

      • I’ve definately gained some strength. I would say I look the same except when I flex I see a big difference. More muscle definition and size for sure. I only do a 10 minute running warm up but maybe I will cut that out all together. I’ll try a couple of changes and let you know. Thanks Steve!…I do love the routine!

  27. Hi Steve!!! Hey i got a question! What do you think about 6×6 sets ? i mean, not ALL your workout based on 6×6 just one at the very beggining, is this unnecesary ? or a 5×5 should work better ?

  28. hey steve just wondering if the tabata body weight squats are an optional exercise for those that want to minimize fat gain or if its a neccessity?

      • yeah i tried it out and felt an awesome burn for quite a while lol
        also wondering if there are exercises in the workout that i cant do due to lack of equipment should i just try and replace it with a different exercise that works the same muscle group?
        eg. normal calf raise instead of seated calf raise
        and maybe tricep pulldowns instead of dips?

        • You can replace exercises if you don’t have the right equipment. Any calf raise will suffice, although I’d prefer if you would replace bent-knee calf raises with other bent-knee calf raises, and straight leg with other straight leg. However, replacing dips with triceps pulldowns is not that great of an idea. You’d be replacing a first rate exercise with a mediocre exercise. If you are replacing something that requires you to move your body through space, like dips and pull ups, then I’d prefer if you replace those exercises with something else that moves your body through space or at least utilizes free weights instead of cables or a machine.

  29. hey steve , your routine includes only 2 days of upper body workout and another 2 days of lower body workout in a week. but i think i can do upper body workout for 3 days a week . what do u think?

  30. A while ago I was a bit intrigued on what a Werewolf Training is and because I am not yet familiar with that training I am enjoying myself reading this article. I am planning to do an application for that training and hopefully I’ll get the best body result in the future.

  31. Hi Steve!
    I was thinking to use the werewolf training plan. The only thing i was wondering was that on day 16 i can see that it is written deadlift: 5×5,2,1,1,1.
    i didn’t quit understand that. please help =)

    • That is a max effort attempt. Do a set of 5 reps, then a set of 2 reps, then do sets of 1 rep adding 5-10 lbs each set until you hit your true max. You don’t have to stop at 3 sets either, keep hitting 1 rep sets until you reach your max.

  32. Hi Steve, had a question about the nutrition. When I do the math, being a 160 pound endomorph, it says I should be eating about 2450 kcal a day. My BMR is about 1800 without an activity modifier. That seems low to me. I don’t want to get fat but do want to fuel the muscles. Thanks for any input

    • Bump it up to 2500 cals and if you don’t see any gains after two weeks, add 200 cals and keep adding 200 cals each week until you gain at least 2-3 pounds a week.

      Since you are an endomorph you will gain both fat and muscle easier than skinny guys, so you should definitely not go hog wild adding calories to your daily intake above 2500 unless you know for sure that you’re not growing.

  33. Hi Steve. I just completed one cycle of werewolf workout 3.0. I started off at 133.5 pounds and am now 140.5. Also, I doubt even a pound of it is fat because my stomach is still the same size and I’m getting more defined. Is this good gains? I’m going to do at least 2 more cycles to see if I keep making gains. Thanks Steve.

  34. Hey, I have a quick question. My stomach still won’t show any lines and I was wondering if it would be ok to do a 6mph ten minute treadmill after my workouts every day. I have heard constantly that this will decrease the amount of muscle I gain but that does not make any sense to me. How can running decrease muscle, it would only decrease weight as long as I’m keeping up on my calories and protein. I know you incorporate HIRT and HIIT after some of your workouts but I would like to add the ten minute jog. So basically my question is, will this decrease my muscle potential and how much muscle I gain, and why would it do this if yes. Thanks.

  35. hey steve i found this routine somewhere and i wana ask your opinion whether this workout is good for me to build muscle. i am 5ft 7 (143 pounds) THANKS A LOT!

    Day 1: Arms.
    Triceps Pushdowns: 3×8-12 (straight bar or triangle bar)
    French Curls: 3×8-12 (e.z. bar)
    Tricep Dips: 3×8-12 (weighted if necessary)

    Bicep Curls: 3×8-12 (barbell or e.z. bar)
    Preacher Curls: 2×8-12
    45 degree-bench curls: 2×8-12 (with dumbells)

    Day 2: Chest
    Incline Dumbell Press: 3×8-12
    Dumbell Flyes: 3×8-12
    Flat Barbell Benchpress: 3×8-12

    Day 3: Legs
    Squats, Leg Curls, Leg Extensions. Calf Raises All 3 sets of 8-12 reps.

    Day 4: Back
    Lat Pulldowns: 3×8-12
    Seated Rows: 3×8-12
    Shrugs: 3×8-10
    Hyperextensions: 3×12-15

    Day 5: Shoulders
    Shoulder Press: 3×10-12 (dumbell or barbell infront of neck)
    Side Raises: 3×8-12
    Bent Over Rear-raises: 3×10-12
    Front Dumbell Raises: 2×10-12 (one arm at a time)

    • That is a horrible workout. I hate it. Arm day? Flyes before barbell bench? No pull ups? No barbell rows or even t-bar rows? No deadlifts? No sets under 8 reps? No, I’m going to have to insist that this is one of the worst workouts I’ve seen. If you use it, you will be wasting your time in the long run. Maybe some upper body gains in the short term, but you would get FAR better results over the course of say 6 months, if you used Werewolf Training.

      • well i guess i will stick to Werewolf Training then. Primarily i had gain alot of strength but i hardly see any changes on my body yet since i am on Werewolf Training Routine 2.0. THANKS for your opinion !

Leave a Reply

You must be logged in to post a comment.