Wolverine Workout for Muscle Growth

By Luke Atchley

	Intermediate (2-3 years)
	44 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Flat Bench, Other, 2 x Dumbbell, Incline Bench, 1 x Dumbbell, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Pull up bar, Bodyweight, Weight Plate, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, T-Bar Row Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Tricep Rope Attachment, Medicine Ball Show More

Average Exertion

Average Cardio Intensity

This 4 day workout split is based on the regimen of wolverine himself, Hugh Jackman. This workout utilizes a protocol of progressive overload called the 2 for 2 rule. This rule states that if you perform an exercise for 2 reps over your goal for 2 consecutive workouts, you can then increase the weight you are using by 5-10 pounds. With this protocol, your muscles will continue to adapt to a greater stimulus and you will experience greater muscle growth. With progressive overload and consistency, this workout is perfect for intermediate lifters looking to become movie star fit.

Description

Day 1 - Monday - Workout A

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Bench Press See Exercise Notes	4 sets	5 reps	90s
2.Weighted Chest Dip See Exercise Notes	3 sets	10 reps	90s
Circuit #3 - 3 rounds Rest 90s between rounds
3A.Incline Dumbbell Press	3 rounds	12 reps	0s
3B.Bent-Arm Dumbbell Pullover	3 rounds	10 reps	0s
3C.Cable Crossovers (upper chest) See Exercise Notes	3 rounds	10 reps	90s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Hanging Straight Leg Raise	4 rounds	12 reps	0s
4B.Weighted Crunch	4 rounds	12 reps	60s

Day 2 - Tuesday - Workout B

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	5 reps	180s
2.Single Leg 45 Degree Leg Press See Exercise Notes	3 sets	10 reps	90s
Circuit #3 - 3 rounds Rest 90s between rounds
3A.Lying Leg Curls	3 rounds	12 reps	0s
3B.Seated Calf Raise Machine	3 rounds	15 reps	0s
3C.Barbell Side Split Squat	3 rounds	10 reps	90s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Plank	3 rounds	30-45s	0s
4B.Side Plank	3 rounds	30-45 reps	60s

Day 4 - Thursday - Workout C

Scroll to top

Exercise	Sets	Reps	Rest
1.Weighted Chin-up See Exercise Notes	4 sets	5 reps	180s
2.Lying T-Bar Row See Exercise Notes	3 sets	10 reps	90s
Circuit #3 - 3 rounds Rest 90s between rounds
3A.Lat Pulldown	3 rounds	12 reps	0s
3B.Seated Cable Row	3 rounds	10 reps	0s
3C.Face Pull	3 rounds	12 reps	90s
Circuit #4 - 3 rounds Rest 90s between rounds
4A.Medicine Ball Wood Chops See Exercise Notes	3 rounds	8 reps	0s
4B.Weighted Crunch	3 rounds	12 reps	90s

Day 5 - Friday - Workout D

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	4 sets	5 reps	180s
2.Seated Dumbbell Shoulder Press See Exercise Notes	5 sets	5 reps	90s
Circuit #3 - 3 rounds Rest 90s between rounds
3A.Front Two-Dumbbell Raise	3 rounds	12 reps	0s
3B.Rear Delt Raise	3 rounds	10 reps	0s
3C.Dumbbell Lateral Raise See Exercise Notes	3 rounds	10 reps	90s
Circuit #4 - 3 rounds Rest 90s between rounds
4A.Barbell 21s	3 rounds	21 reps	0s
4B.Bench Dip See Exercise Notes	3 rounds	20 reps	90s

Date Created: 4/25/2018, UTC

Last Updated: 10/26/2021, UTC

See More Similar Workouts

Similiar muscle group(s) workouts

See More Similiar muscle group(s) workouts

More workouts like this

Men's Build Muscle

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan

Wolverine Workout for Muscle Growth

Week 1 Overview

Day 1 - Monday - Workout A

Day 2 - Tuesday - Workout B

Day 4 - Thursday - Workout C

Day 5 - Friday - Workout D

Similar Workouts

Similiar muscle group(s) workouts

More workouts like this