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
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