Key: exercise - (# of sets) x (# of reps)

DB - dumbbell BB - barbell OH - overhead amap - as many as possible

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 tricep 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 Total time:
Notes:

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 Time: Time:
a) BB good mornings - 3 x 12
b) Standing calf raises - 3 x 15
Tabata Body Weight Squats - 5 sets - amap in 20 secs, rest 10 secs, repeat. Record # of reps below.
Set 1: Set 2: Set 3: Set 4: Set 5:
Abdominal giant set
a) Reverse crunch - 3 x amap
b) Fold ups - 3 x amap
c) Russian twist w/ medicine ball - 3 x 15
Notes:

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 military 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 Total time:
Notes:
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
HIIT Overhead Squats w/ 20% 1 rep squat max - 4 sets - amap in 20 sec, 60 sec of wall sits, repeat
Set 1: Set 2: Set 3: Set 4:
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
Notes:

Day Off

Optional Day Off #2

Workout 5
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 - 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 Total time:
Notes:

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
Tabata Body Weight Squats - 5 sets - amap in 20 secs, rest 10 secs, repeat. Record # of reps below.
Set 1: Set 2: Set 3: Set 4: Set 5:
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
Notes:

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 Total time:
Notes:

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
HIIT Sumo Deadlifts w/ 20% 1 rep deadlift max - 4 sets - amap in 20 sec, 60 sec of wall sits, repeat.
Set 1: Set 2: Set 3: Set 4:
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
Notes:

Day Off

Optional Day Off #2

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 amap
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) Total time:
Notes:
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
Tabata Body Weight Squats - 5 sets - amap in 20 secs, rest 10 secs, repeat. Record # of reps below.
Set 1: Set 2: Set 3: Set 4: Set 5:
Abdominal giant set
a) Ab wheel roll outs - 3 x amap
b) Reverse crunches - 3 x amap
c) Fold ups - 3 x amap
Notes:

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 military 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 Total time:
Notes:

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 Time: 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
Notes:

Day Off

Optional Day Off #2

This training log goes along with Werewolf Training for Muscle Gains
http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-muscle/
Also see Werewolf Training for Strength Gains, for use after 3 cycles of Muscle Gains.
http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-strength/