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

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

Day 1
BB bench press – 4 x 5
DB one arm rows – 3 x 8
DB incline bench press – 2 x 10
Body weight or assisted pull ups – 2 x amap
DB standing alternating shoulder press – 2 x 20
a) DB standing alternating bicep curl – 2 x 8
b) DB standing two hand OH tricep press – 2 x 8
Notes:

Day 2
BB back squats – 4 x 5
Seated calf raises – 3 x 8
BB alternating lunges – 2 x 10
Standing calf raises – 2 x 12
BB good mornings – 2 x 20
a) Reverse crunch – 3 x amap
b) Fold ups – 3 x amap
c) Russian twist w/ medicine ball – 3 x 15
Notes:

Day 3 Off

Day 4
BB bent over rows – 4 x 5
DB bench press – 3 x 8
Weighted or assisted chin ups – 2 x 8
DB incline flyes – 2 x 12
a) DB alternating front raise – 2 x 10
b) DB side raise – 2 x 10
a) BB standing bicep curl – 2 x 8
b) Dips – 2 x 8
Notes:

Day 5
BB deadlift – 4 x 5
One leg standing calf raise holding a DB – 3 x 8
Glute-ham raises – 2 x amap
BB jump squats – 2 x 10
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 6 Off
Day 7 Off
Day 8
BB incline bench press – 4 x 5
Neutral grip t-bar or cable rows – 3 x 8
Standing military press – 2 x 10
Weighted or assisted pull ups – 2 x 8
DB bench press – 2 x 20
a) DB one arm concentration curls – 2 x 8
b) Skull crushers – 2 x 8
Notes:

Day 9
BB back squats – 4 x 5
a) Ab wheel roll outs – 3 x amap
b) Seated calf raises – 3 x 12
DB walking lunges – 2 x 10
a) Vertical leg raise or captain’s chair – 3 x amap
b) Standing calf raises – 2 x 5
BB Romanian deadlifts – 2 x 15
Bicycle maneuver – 3 x amap
Notes:

Day 10 Off

Day 11
BB bent over rows – 4 x 5
DB incline bench press – 3 x 8
BB shrugs – 2 x 10
Body weight or assisted chin ups – 2 x (amap)
a) Dips – 2 x 5
b) DB reverse flyes – 2 x 10
Notes:

Day 12
BB deadlift – 4 x 5
Toe push on sled – 3 x 12
BB side lunges – 2 x 10
One leg curl – 2 x 8
a) Medicine ball sit up toss – 3 x 20
b) DB side bends – 3 x 12
c) Flutter kicks – 3 x amap
Notes:

Day 13 Off
Day 14 Off
Day 15
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
BB Shrugs - 3 x 7
a) Tricep cable push downs – 2 x 10
b) Hammer curls – 2 x 10
Notes:

Day 16
BB deadlift – 5 x 5,2,1,1,1
Donkey calf raises – 2 x 8
BB squats – 5 x 5,2,1,1,1
Glute-ham raises – 2 x amap
a) Ab wheel roll outs – 3 x amap
b) Reverse crunches – 3 x amap
Notes:

Day 17 Off

Day 18
BB bent over rows – 3 x 8
DB bench press – 3 x 8
Body weight or assisted chin ups – 2 x amap
Standing military press – 2 x 10
a) Dips – 2 x 8
b) DB side raises – 2 x 10
Notes:

Day 19
BB deadlift – 3 x 8
Standing calf raise – 2 x 10
BB front squats – 3 x 8
One leg curl – 2 x 10
a) Windshield wipers – 3 x amap
b) Sit ups w/ medicine ball or plate – 3 x 8
Notes:

Day 20 Off
Day 21 Off

This training log goes along with Werewolf Training for Muscle Gains with the extra rest protocol.
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/