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